SHOPPING LIST
A Practical Shopping List for Gut Healthy Meals
Use this list as a starting point for building simple meals around quality protein, healthy fats, low-starch vegetables, herbs, and simple pantry staples. Adapt it to your needs, budget, preferences, and medical guidance.
Proteins
- Eggs, preferably pastured, free-range, organic, or cage-free when possible.
- Beef, bison, lamb, pork, venison, and other meats; grass-fed or organic when possible and affordable.
- Chicken and turkey, ideally free-range and/or organic when possible.
- Fish and seafood such as salmon, cod, white fish, sardines, tuna, shrimp, and smoked salmon without added sugar.
- Sausage, cold cuts, or packaged meats only after checking for fillers, added sugar, and additives.
Fats + Oils
- Extra virgin olive oil for salads and finishing.
- Avocado oil for cooking.
- Coconut oil, butter, tallow, lard, duck fat, or goose fat depending on preference and dietary needs.
Vegetables
- Leafy greens: spinach, kale, arugula, lettuce, mixed greens, Swiss chard.
- Cruciferous vegetables: broccoli, Brussels sprouts, cauliflower, cabbage.
- Other low-starch options: zucchini, cucumber, asparagus, mushrooms, fennel, eggplant, okra, peppers, green beans, snap peas, snow peas.
- Flavor builders: garlic, shallots, green onions, red onions in moderation, herbs, lemon, lime, olives, sauerkraut, avocado.
Dairy + Alternatives
- Cheese, full-fat cottage cheese, sour cream, heavy cream, cream cheese, mascarpone, full-fat Greek yogurt if tolerated.
- Unsweetened almond milk for smoothies or beverages.
- Check dairy labels for added starches, fillers, and carb content.
Condiments + Pantry
- Sea salt, black pepper, apple cider vinegar, wine vinegars, aged balsamic vinegar, Dijon mustard, herbs, spices, turmeric, cumin, coriander, ginger, curry blends, cinnamon, and cayenne.
- Mayonnaise made with olive oil or avocado oil when possible.
- Canned tuna, sardines, salmon, organic tomatoes, tomato paste, coconut milk, and coconut cream.
Beverages
- Water
- Sparkling mineral water
- Unsweetened tea
- Coffee with stevia/erythritol and cream if desired and tolerated
- Unsweetened almond milk