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

Overnight Oats (without Yogurt) *****

 

1/2 c rolled oats

1/2 c coconut milk

2 tsp chia seeds

1 tsp hemp seeds

1/4 tsp vanilla extract

1/8 tsp 100% monk fruit powder

Optional toppings: berries, slivered almonds

Measure all ingredients into a glass container; mix well.  

If desired, top with frozen blueberries.

Cover and refrigerate overnight.

In the morning, stir, and add optional toppings.

https://kristineskitchenblog.com/favorite-easy-overnight-oats-recipe/

Air Fryer Asparagus

 

Air Fryer Frozen Green Beans *****

 

1 lb frozen Nature's Promise Whole String Beans

2 Tbsp Avocado Oil

Garlic Powder

Sea Salt

In a mixing bowl, stir together oil, garlic powder, and sea salt.  Add frozen string beans and mix well.

Spread evenly on the air fryer basket with a pan underneath.

Air fry at 400 degrees F for 10 minutes.

Stir the beans and air fry for another 10-12 minutes until done.  Watch carefully at the end to make sure the beans around the edges of the pan aren't burning.

Creamy Protein Oatmeal ****

Made it with 2 eggs, but I think it will be better with just one egg, so I'll try that next time. After making it, I found the recipe below, so I'll also try chia seeds if I make it again.  

1/2 cup rolled oats

1 cup water (or 1/2 cup water + 1/2 cup milk)

1 egg, beaten

Sea salt

Add oats and water to a saucepan, stir, and cook over medium heat until it reaches a boil.  Reduce heat and cook for 3-5 minutes, stirring occasionally.  Reduce heat to low and stir in the beaten egg.  Cook, stirring constantly, for 2-3 minutes.  Add sea salt to taste.

https://www.daisybeet.com/quick-easy-stovetop-protein-oatmeal-with-eggs/

Spices & Herbs: Lower Histamine and Higher Histamine Foods

 

Lower Histamine 

Focus on fresh, low histamine spices and herbs like:

• Basil
• Bay Leaves
• Cardamom
• Caraway
• Chives
• Cilantro
• Coriander
• Cumin – O
• Curcumin Powder (can replace turmeric if oxalates are a concern)
• Curry Leaves
• Dill
• Fennel
• Fenugreek
• Garlic
• Ginger
• Lemongrass
• Mint
• Oregano
• Parsley – flat leaf (curly is high oxalate)
• Peppermint
• Rosemary
• Saffron
• Sage
• Salt – only unrefined like Real Salt, Celtic Sea Salt, Himalayan Sea Salt
• Shallots
• Tarragon
• Thyme
• Turmeric – O

Higher Histamine - Limit These!

Remember it’s important to swap instead of drop whenever possible. Work with your practitioner to decide what is right for you.

• Allspice
• Anise
• Cinnamon
• Chili Powder
• Cloves
• Curry Powder
• Cayenne
• Foods with "natural flavors” or “artificial flavors”
• Mace
• MSG
• Mustard
• Nutmeg
• Paprika
• Peppercorns – black, green, white – O

Air Fryer Zucchini *****

 

2 small zucchini, cut in small triangles

2 Tbsp avocado oil

Garlic powder

Sea salt

In a small bowl, mix together avocado oil, garlic powder, and sea salt.  Add prepared zucchini and toss until evenly coated.

Spread out evenly on the air fryer basket.

Air fry at 400 degrees F for a total of 20 minutes, stirring or shaking the basket halfway through.  I cooked it for a total of 22 minutes.

Blueberry Oats

 

INGREDIENTS

▪️1/3 cup maple syrup
▪️2 tbsp coconut oil
▪️1/3 cup peanut butter [Sub almond butter]
▪️1 cup oats
▪️1 cup oat flour
▪️1 cup blueberries
▪️1/4 cup water

METHOD

▪️Grease or line a loaf tin
▪️Over medium heat, add the blueberries and water to the pan.
▪️Bring to boil on medium high and then turn down heat to medium low to allow to simmer for 5-7 minutes. Stir every few minutes and slightly mash the berries.
▪️In a bowl mix all the remaining ingredients together. The mixture should hold together. If too dry slowly add more peanut butter. If too wet, add more oat flour slowly.
▪️Reserve about a 1/4 cup of the mixture (for the topping)
▪️Pour the remaining mixture into a loaf tin and use your fingers to really press it together.
▪️Pour over the raspberry mixture, spread evenly.
▪️Crumble on the remaining oat mixture
▪️Refrigerate until set

DoctorBowl on Instagram