Health Food Swaps

Many of you have asked, so I thought this helpful at-a-glance healthy food swap summary would be timely. It seems like so many more NO's than YES's but trust me, it's pretty straightforward. I've shared some individual swaps along the way so be sure to check some of my previous Health Hacks for specifics. But as a general rule of thumb --> CHECK THE INGREDIENT LABEL.

If it contains one of the following, I steer clear as much as possible. I often encourage people to start slow - pick one - and see where it takes you, how you feel, etc. Food is NOT a one-size-fits-all approach. It's an individualized experience that is often tailored to what you are going through, feeling, etc. This is by no means applicable to all, but if you are looking to clean up your gut biome, reduce inflammation and treat your body good, consider these healthy food swaps.

  • No Gluten
  • No Soy
  • No Peanuts
  • No Vegetable Oils
  • No Dairy
  • No Wheat
  • No Added Sugars
  • No Corn


  • Organic Produce
  • Rice or Nut Flours
  • Almonds, Brazil Nuts, Sunflower Seeds, Chia Seeds, etc
  • Plant-based Dairy or European Dairy (like goat cheese)
  • Monkfruit Sweetener, Honey, Maple Syrup
  • Grass-fed, locally sourced meat
  • ....and so many more!