Top Prebiotic Foods

 

Prebiotics are mainly found in plant-based foods, particularly those rich in dietary fibers like inulin, pectin, and resistant starches: 

Vegetables & Roots: Chicory root, asparagus, Savoy cabbage, jicama, dandelion greens, konjac root
Alliums: Garlic, onions, shallots, leeks
Fruits: Apples, berries
Grains & Seeds: Oats, flaxseeds, chia seeds, almonds
Legumes: Chickpeas, lentils, black beans, kidney beans, green peas
Fermented Dairy: Yogurt, kefir
Other: Cocoa/dark chocolate, seaweed

BLE Guidelines

BREAKFAST

1 Protein

1 Grain

1 Fruit

LUNCH

1 Protein

6oz vegetables 

1 Fruit

1 Fat

DINNER

1 Protein

14oz vegetables 

1 Fat

The 2Ooz daily vegetables can be split evenly to 10oz for lunch and 10oz for dinner

Protein Counts

Aim for 50 g or less per day:

 

Chicken breast, 3 oz: 27g
Salmon fillet, 3 oz: 22.5g
Beef (top round or lean ground), 3 oz: 24g - 26g
Salmon fillet: 22.5g

A2 yogurt, 1 cup - 9g 
Coconut yogurt, 3/4 cup: 1 gm
Large egg: 6g

Cooked lentils: 18g per cup
Cooked black beans: 14.5g per cup
Quinoa: 8g per cup

Foods to Eat After a Gut Infection

 

Step 1 - Feed Your Gut Bacteria

Apples, cooked

Asparagus, cooked

Beans: Black, Lentils, Chickpeas, Kidney, Cannellini

Garlic, cooked

Oats

Onions, cooked

Seeds: Chia, Hemp, Ground Flaxseed

Sweet Potatoes, cooked

Step 2 - Restore Your Gut Bacteria

Greek Yogurt (histamine)

Kefir (histamine)

Step 3 - Ensure Gut Bacteria Survival

Almonds

Avocado (histamine liberator)

Chia

Extra Virgin Olive Oil

Flaxseed, ground

Hemp Seeds

Salmon

Trout

Step 4 - Provide Antioxidant Protectors

Apples, cooked

Berries, Frozen

Cherries, Frozen

Kiwi (histamine liberator)

Pomegranate

Step 5 - Add Gut Barrier Healing

Coffee

Ginger, fresh

Green Tea (histamine liberator)

Hot Cacao (histamine liberator)

Turmeric, fresh

From The Stomach Doc on Instagram

Baked White Sweet Potatoes *****

 

• White Sweet Potatoes
• Avocado Oil
• Sea Salt

• Preheat the oven to 400°F.
• Line a rimmed baking sheet with parchment paper, and spray with avocado oil.
• Scrub, then dry the sweet potatoes. Cut in half horizontally.
• Spray sweet potatoes with avocado oil.  Sprinkle with sea salt.
• Place sweet potatoes cut-side down on the prepared baking sheet. Roast in the pre-heated oven for about 40 minutes, until tender.

https://lillieeatsandtells.com/baked-white-sweet-potato/#wprm-recipe-container-19748

Soft Granola

 Very good.  I baked it in the air fryer oven for three increments of four minutes, rather than two, since that oven consistently cooks slower than other ovens..  I think I overcooked it, and will try it with two increments next time.

• 1/3 cup ghee
• 6 Tbsp honey
• 1 tsp hemp hearts
• 1 tsp vanilla extract
• 1 tsp sea salt
• 2 cups rolled oats
• 1/2 cup sprouted pumpkin, sunflower, and watermelon seeds

1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper and spray with avocado oil.

2. Melt together ghee and honey, and then stir in remaining ingredients. Mix well.

3. Spread granola evenly on parchment paper and bake in preheated oven for 4 minutes.

4. Take out and stir, then spread back out. Bake for an additional 4 minutes.

5. Remove pan from oven. Without stirring, let it rest for at least an hour to cool. Store in an airtight container for a few weeks.

Adapted from: 

https://thecookstreat.com/soft-and-chewy-granola-honey-sweetened/

Order of Eating

 

One of the things I learned at my endocrinologist appointment today was that the order we eat our food can actually make a difference. Instead of focusing only on what to eat, she explained that this order may help support steadier blood sugar and keep you feeling fuller longer: 

Vegetables first 

Protein next 

Healthy fats 

Carbs last 

Why?  

Fiber from vegetables helps slow digestion. 

Protein and healthy fats help you stay satisfied. 

Eating carbs last may help reduce blood sugar spikes after a meal. 

It’s not a cure for lipedema or a magic weight-loss trick, but it’s one more simple habit I’m adding to my toolbox to support my overall health and help manage inflammation. I love learning little changes like this because they feel realistic and sustainable—not restrictive.

Patty Unfinished on Instagram