Buy organic

I’ve always bought organic produce, but now I buy everything organic. Things I never considered like wheat, almonds, potatoes, and oats are often sprayed with glyphosate. Unless marked organic, these foods are likely tainted with glyphosate in packaged foods such as bread and cereal. For years we thought my husband had either celiac or a sensitivity to gluten because he experienced severe acid reflux every time he ate wheat. When traveling to Europe for business he could eat bread and pizza with zero reaction. He has continued to be symptom-free since we began buying products made with organic wheat. It took nearly 20 years to realize that it wasn’t food acidity or gluten, it was agrochemicals sprayed on food that caused the reaction.

Avoid inflammatory seed oils

Seed oils are high in polyunsaturated fats and can cause chronic inflammatory health problems including heart disease and cancer. I urge you to do some research on the origins of canola oil (hint: it was not intended for food). Inflammatory oils like canola, sunflower, and soybean oil are used in nearly all packaged foods because they are much cheaper than higher quality olive, coconut and avocado oils, or tallow. Unfortunately, inflammatory seed oils are also used in many organic packaged foods. Organic seed oils still cause inflammation, so make sure to read the labels and avoid when possible.

Buy grass-fed/pasture-raised meat, chicken and eggs

I used to buy organic meat at the grocery store, until I realized that organic, vegetarian feed consists of primarily corn, soy, and wheat. For beef, pork, chicken, and eggs, the most important thing to look for is grass-fed and finished. This means the animals consumed a primary diet of grass and foraged for their food. Grass-fed livestock and eggs contain more antioxidants, vitamins D and E, and are higher in omega 3 fatty acids than their vegetarian and grain-fed counterparts.

Avoid inflammatory and harmful food additives

Artificial sweeteners

Animal studies have proven that artificial sweeteners cause weight gain, brain tumors and bladder cancer.

Artificial food dyes

Studies have shown that artificial food dyes (Yellow #5, #6, Red #40) are directly linked to increased hyperactivity in children. They’ve also been linked to thyroid cancer, breast cancer, bladder cancer, testicular cancer, kidney tumors, and asthma. The list goes on. Artificial food dyes that come from petroleum are cheaper and last longer than natural dyes derived from food. And any food dye with the word “lake” in the name is made using aluminum salts. We’ve replaced the candy in our home options free of artificial dyes like Yum Earth. Their organic lollipops have a permanent place in our pantry.

Food gums or emulsifiers

Carrageenan, xanthan gum, and soy lecithin are often in processed foods to enhance texture. They’ve been linked to GI inflammation and may be difficult to digest. I’m more flexible with these additives in our diet, but it’s good to know what’s in your food and be aware in case you experience discomfort when consuming them.

Citric acid

The majority of citric acid in processed foods is derived from the black mold aspergillus niger. If you have or suspect any sensitivity to mold, avoid processed foods that contain citric acid, unless labels specifically state that the citric acid is derived from citrus. This study explored the role of citric acid in eliciting inflammatory reactions.

Titanium dioxide

This synthetic food colorant is used to make paints and consumer products bright white. You may have seen titanium dioxide in the news recently because a man is suing Mars, the manufacturer of Skittles, claiming Skittles are “unfit for human consumption” because of heightened levels of titanium dioxide. The additive is already banned in the European Union. This study from Binghamton University, State University of New York found, “The ability of small intestine cells to absorb nutrients and act as a barrier to pathogens is ‘significantly decreased’ after chronic exposure to nanoparticles of titanium dioxide…” Titanium dioxide is commonly found in candy, baked goods, salad dressing, and vitamins.

Replace pasteurized, homogenized milk with fresh, raw dairy

During the industrial revolution, many farmers transitioned cows from pastures to confined parcels close to cities. The cramped conditions and poor diets of the dairy cows resulted in disease and contamination. Rather than fix the unsanitary conditions, cows were treated with antibiotics and milk was pasteurized. Studies have found that raw milk consumption is associated with lower rates of asthma, allergies, eczema, ear infections, fevers, and respiratory infections. Pasteurization kills enzymes and probiotics that support the digestion of dairy. If you are lactose intolerant or have issues with dairy, I encourage you to try fresh, raw dairy. It’s been a game changer for my family. You can learn more about the history and benefits of raw dairy at https://www.rawmilkinsitute.org.

Buy wild caught fish

Wild caught fish have a more diverse diet resulting in higher levels of omega-3 fatty acids, are not fed antibiotics, and are less likely to have parasites than farmed fish.

Buy local

This has been the biggest shift we’ve made to our diet. If you’re local to The Woodlands, I buy organic produce, beef, dairy and eggs primarily from these local farmers:

Organic produce

Either my local farmer’s market or from Atkinson Farms in Spring, TX.

Beef and chicken

Either my local farmer’s market or TNT Market (they deliver free to The Woodlands). Atkinson Farms also have cattle on their farm and I buy from them occasionally.

Fresh raw dairy and eggs

I buy fresh milk, cheese, butter, cream and pasture raised eggs from Calico Fresh Market in Conroe, TX. If you’re not local, you can find a reputable, licensed raw dairy farmer at Real Milk