The liver and gallbladder work in harmony to support a strong immune system, balanced moods, and healthy digestion. The liver is responsible for filtering and neutralizing harmful substances in your body. It has 500 metabolic jobs, which it cannot perform when overburdened with toxins.

Bile is produced in the liver and stored in the gallbladder. A toxic and overburdened liver leads to impaired release of bile from the gallbladder, which affects the breakdown of fats and overall digestion.

For these reasons, consuming liver-loving foods should be a priority. However, it can be difficult for those with digestive issues to add a lot of liver-loving superfoods that contain roughage into their diets.

If you find greens in your stools undigested, this means your body has trouble digesting them. Therefore, make it a point to puree or steam them.

I also suggest blending your greens into a smoothie or buying a green powder such as spirulina or wheatgrass and adding it to your favorite smoothie.

The more you love your liver, the faster your digestion will love you back. The liver and the digestive system are directly related.

HERE ARE TOP SUPERFOODS THAT WILL LOVE YOUR LIVER:

ARTICHOKES: A wonderful choice for the liver and the gallbladder because they increase bile flow.

ASPARAGUS: Helps cleanse the kidneys and reduce water retention. It is also a rich source of folate which is important for healthy cells, and high in glutathione, a vital antioxidant for detox.

DANDELIONS: Stimulate the digestive juices and help digest fats. They also support the body’s natural detoxification process. You can juice dandelion greens, cook with them, or drink dandelion tea. Spring is the ideal time to reap the benefits of dandelion greens as they become too bitter in the summer.

GARLIC: Garlic is antibacterial, antiviral, anti-fungal, and anti-cancerous. It supports detoxification and is one of nature’s best antioxidants.

NETTLE: Rich in antioxidants, vitamins and minerals, including iron, nettle is fabulous for strengthening the liver, adrenals and kidneys. Wonderful in tea form, it can also be consumed up to three times a day for extra nourishment during detox.

PEAS: Rich in vegan protein and packed with essential nutrients, peas are an ideal food to substitute for heavier protein sources during a detox.

SEA VEGETABLES: Such as dulse, nori, kelp, arame, and kombu.

LEAFY GREENS: Such as kale, Swiss chard, spinach, bok choy, mustard greens, and watercress.

FRESH HERBS: Such as parsley, cilantro, and basil.

SUPERFOODS: Such as chlorella, spirulina, wheatgrass, chlorophyll, barley grass, and wild blue algae.

Try adding one liver-loving food a day to your diet. You can have a cup of nettle tea, add dandelion greens to your smoothie, sauté some asparagus with your meals, or add some kale to your smoothie. Love the liver and digestion will run smoothly.

The goal of this program is not to classify any foods as good or bad, but to determine which foods work for each individual. While grains, nuts, beans, and seeds are fine for some people, they tend to promote inflammation in others. The resulting inflammation can lead to problems including weight gain, digestive issues, skin problems, thyroid issues, aches and pains, and autoimmune diseases.

One of the reasons grains, nuts, beans, and even seeds (including flax and chia) causes problems in some people is that they contain phytic acid (another reason grains cause problems for some is the gluten present).

Phytic acid is a compound that comes from the phosphorous found in plants. Too much phytic acid can inhibit the thyroid, hamper digestion, and leach vital minerals from the body, such as zinc and iron.

Phytic acid also interferes with the natural enzymes your body needs to digest your food. If you have digestive issues, an autoimmune disorder, chronic colds, thyroid issues, or acid reflux, you may want to eliminate grains during this program.

If you do decide to include grains, then I recommend limiting them to one portion per day.

SUGGESTED PORTION SIZES ARE:

• 1/2 cup cooked grains

• 1/4 cup seeds

• 1-2 tablespoons of seed butter

THESE GRAINS, TECHNICALLY CONSIDERED SEEDS, ARE EASIER TO DIGEST:

• Amaranth

• Buckwheat

• Millet

• Quinoa

YOU CAN ALSO TRY THE FOLLOWING GRAINS AND NOTE ANY BLOATING OR REACTIONS IN YOUR FOOD DIARY:

• Brown rice

• Wild rice

• Gluten-free oats

When consuming grains, beans, seeds, or nuts, soak them to reduce the phytic acid.

HERE’S HOW TO DO IT:

• Add the grains, beans, seeds, or nuts to a bowl of warm or room-temperature water.

• Add 1-2 tablespoons of lemon juice or Bragg’s raw apple cider vinegar.

• Leave the bowl sitting on your countertop.

• Soak the grains, beans, seeds, or nuts for 12-24 hours.

• Empty the grains, beans, seeds, or nuts into a colander, and rinse at least 6 times to remove any remaining phytic acid.

• Cook the grains and beans as usual, or store the seeds or nuts in your fridge for 1-2 days.

Gluten is a protein composite found in grains like wheat, barley and rye. Have you ever touched a ball of dough before? You know that elastic feel it has? That is due to the gluten present in the grain that’s used to make the flour. It is also what makes bread chewy. It is also used in a host of cosmetics and hair care products.

THE MAIN GRAINS THAT CONTAIN GLUTEN ARE:

• Wheat (including: durum, emmer, spelt, farina, farro, khorasan wheat, and einkorn)–used in foods like bread and cereal

• Barley–used in food coloring, malted products and malt vinegar

• Oats–used in many cereals and breads

• Rye–used in cereal, bread and beer

• Semolina–an ancient grain that was first thought to be gluten-free, used in breads

Many have found that going gluten-free is essential to restoring gut health. Why?

This protein is hard for some people to break down and process which causes a host of digestive and nutritional issues such as bloating, gas, heartburn, intestinal permeability (leaky gut), malnutrition, anemia, malabsorption, and inflammation.

Many people who cannot process gluten suffer from a genetic autoimmune disease called Celiac disease. These people experience severe digestive issues, malnutrition, fatigue, and a weakened immune system that can cause more serious health issues in the future if not treated.

Though problems digesting gluten were once believed to affect only those who suffer from Celiac disease, it’s been proven that you do not need to have Celiac disease to have a histamine reaction or intolerance to gluten.

Those that have a gluten intolerance experience digestive problems, inflammation, lethargy, lack of energy, and malnutrition after consuming gluten. Symptoms can last anywhere from a day to a week or more.

Remember to talk to your doctor before making any decisions about your health. There are several allergies that cause symptoms similar to a gluten allergy, but are not as broad. Examples of this would be lactose intolerance, an allergy to dairy, or a wheat allergy specific to the wheat grain, not gluten.

Did you know that carbohydrates equal sugar (glucose)? That’s the simple truth. When that bread, bagel, pasta is broken down into simple things in your system, it looks about the same as it would if you had eaten a donut, or coffee cake.

Then, in comes insulin. Insulin is secreted by the pancreas. Its job is to take glucose from the blood, store it in your liver and muscles as glycogen, and stop the use of body-fat for fuel.

The first insulin pulse comes just seconds after you eat carbs. This insulin pulse occurs before the sugar in the food even reaches your bloodstream. The burst of insulin lasts for 20 minutes before dying down. As the first insulin pulse fades away, a second, more gradual injection of insulin is released by the pancreas. This pulse lasts for several hours.

During this period, your body cannot use fat for fuel (even if you are operating in a calorie deficit and even if you work out like crazy). You can get everything else right, and not make good progress if you allow your insulin levels to get out of whack!

Essentially, insulin turns off the fat burning switch and turns on the fat storage switch. Pretty simple, right? Sometimes, I think I can even feel this happening! When you eat a hunk of bread and all a sudden you're buzzing, and you need more, quick!

Of course, everyone is different when it comes to how they react to carbohydrates and sugar. Some feel great when they have a piece of fruit or a sweet potato while others feel a crash and burn even though these foods are healthy. Figure out what works best for your body.

NOTE: For those with digestive issues, candida, or an overgrowth of yeast, I suggest following a candida diet, which has low glycemic fruits such as berries and green apples and low glycemic seed like grains such as buckwheat, quinoa, amaranth and millet.

Sugar, which is eight times more addictive than cocaine, often offers us a quick energy fix but not much else. In fact, after the quick fix, we crash, which leads us to crave more. It’s an endless, vicious cycle.

Not only is sugar addictive, it leaches minerals and nutrients from the body, is massively inflammatory and leads to mood swings, fatigue, and of course, weight gain. We live in a stressful world and can often find ourselves turning to these types of foods that take us away from our highest and best selves.

By eliminating sugar from your diet, you will find your cravings are significantly reduced. I was able to break my own sugar habit by eating every three hours, upping my intake of healthy proteins and learning how to let go of stress.

HERE ARE SOME SIMPLE TIPS THAT HAVE HELPED ME, AND MANY OF MY CLIENTS, KICK SUGAR CRAVINGS TO THE CURB:

• Get in the mindset of giving up sugar and understand that it is simply an addiction

• Eat healthy fats at each meal to sustain energy and combat sugar cravings

• Consume amino acids, the building blocks for your cells, which are found in protein (whether vegan, vegetarian, or animal)

• Be sure to hydrate adequately; the body often craves sugar when it is dehydrated. Drink four ounces of coconut water and add berries to sweeten if you wish.

• Replace “treating yourself” with sugar by enjoying:

o Nutrient-dense protein balls

o Some low-glycemic fruits like berries, green apples and grapefruit, or fruit with a dash of cinnamon

o A bowl of berries with coconut milk, flax meal and stevia

o A baked apple

o A smoothie with unsweetened almond milk, a scoop of plant-based protein powder, cinnamon, stevia and ice

o A cup of herbal tea, with stevia

YOU CAN ALSO TAKE ADVANTAGE OF THESE TOP NON-FOOD SUGGESTIONS FOR COMBATTING CRAVINGS:

• Find ways to destress—high cortisol levels lead to craving carbs and sugar

• Go within to find the self-love needed to give up sugar—use affirmations such as “I value myself”

• Write in your journal

• Call a friend

• Watch something that makes you laugh

• Take a walk in nature to connect with the earth’s energy

• Give yourself a foot massage

In addition, some people consume artificial sweeteners in lieu of sugar because they are low in calories, but these are even worse for your health.

Artificial sweeteners slow down the metabolism and interfere with our endocrine disruptors. They cause bloating, weight gain, water retention, and digestive distress.

If you use artificial sweeteners, I suggest switching to stevia immediately. Stevia is a natural sugar that does not lead to blood sugar imbalances or feed candida. There are many brands of stevia and you can buy it in liquid or powder form.

If you can tolerate a little honey, then I highly suggest raw honey. However, even healthy sugars such as honey, raw agave and coconut sugar can raise glucose levels, so use them sparingly if you are trying to shed pounds.

The next thing I want to talk about is what most people view as a bad thing to eat—FAT! I’m here to tell you that fat is not bad—at least, not the good fats.

HERE ARE THE TRUTHS ABOUT GOOD FAT:

• We need to eat fat to lose fat.

• Fat is an essential component to weight loss, balanced blood sugar and healthy adrenals.

• Our digestive systems needs fat to help transport nutrients across the cells.

• Our body uses fat to activate hormones and strengthen our immune function.

• When we are in between meals, our body uses stored fat for energy.

• Fat is an integral part of all nervous system functions. Our myelin sheath, the protective lining in our brain, is made up of 80% lipids (fats).

• A simple way to add good fats into your diet is with these three superfood seeds. You can add them to any salad or smoothie, toss them into your grain-free cereal, or make a chia pudding:

 Flax seeds—Flax seeds are high in omega-3 fatty acids and rich in alpha-linolenic acid (ALA). They also supply other nutrients such as manganese and magnesium and contain a lot of fiber.

 Chia seeds—Chia seeds contain omega-3 fatty acids plus manganese, calcium and phosphorus. Just one ounce of chia seeds contains 11 grams of fiber.

 Hemp seeds—Hemp seeds contain all the omega fatty acids you need for a healthy body—3, 6 and 9. You only need one tablespoon per day to get your daily dose of omegas. Plus, they are high in protein.

You should also look at how you are preparing your food and the fats you are cooking with. Here are my favorite fats to cook with. Also included are which oils you can cook with at a high heat (we do not want to cook certain oils over high heat because doing so will create dangerous toxins or free radicals).

COCONUT OIL: This is my favorite oil because its smoking point is 350 degrees, which means you can use this oil for sautéing, baking, frying, and roasting vegetables. Always look for unrefined, organic coconut oil.

GHEE: Ghee has been used for centuries in Ayurvedic medicine. Ghee is lactose-free, casein-free and widely using for rebuilding the gut. It is a fat that also helps when you are feeling exhausted and is ideal for anyone who is allergic to butter. Ghee is the perfect fat for cooking since its smoke point is 450 degrees which makes it ideal for baking, sautéing, frying, and roasting vegetables.

AVOCADO OIL: Avocado oil has a very clean and fresh taste and is ideal for roasting, sautéing and even frying. Plus, it’ s great for dressings as well. This oil has a smoke point of 500 degrees so it can be cooked at a very high heat. This is a wonderful plant-based cooking oil.

SESAME OIL: Sesame oil is fabulous to use as a finishing oil for its amazing sesame taste. The smoke point is 450 degrees, and I suggest using it at the end of a sauté dish where you desire that Asian dish flavor, or use it to make a dressing.

GRAPESEED OIL: Grapeseed oil does have a high smoke point at 500 degrees, but this is not my preferred cooking oil. I like to use this in dressings or sauté with it and add additional spices. Grapeseed oil has a very light taste.

EXTRA-VIRGIN OIL: The smoke point of this oil is 350 degrees. This is important to know because you want to look at the other oils that have high smoke points to avoid toxins and free radicals. However, olive oil is great for steaming and sautéing; just add the olive oil after you have finished cooking. It can also be used for dressings.

Adding clean protein to your diet is also important for rebuilding your gut. Here are the best animal-based, clean protein sources to eat.

IF YOU ARE ARE A MEAT EATER, HERE ARE MY TOP SUGGESTIONS:

MEATS (NITRATE-FREE, HORMONE-FREE AND PASTURE-RAISED IS BEST)

• Chicken

• Turkey

• Bison

• Grass-fed beef

• Lamb

• Any wild game

FISH AND SEAFOOD (WILD IS BEST)

• Canned fish (sardines, anchovies, wild salmon)—look for BPA-free cans if possible

• Low-mercury fresh or frozen fish, such as Pacific salmon or non-fatty white meat fish, such as Pacific cod, trout, sea bass, mackerel, Dover sole and albacore

• Shellfish, such as shrimp or scallops

IF YOU ARE VEGETARIAN, THERE ARE TONS OF GREAT SOURCES OF PLANT-BASED PROTEINS SUCH AS:

• Hemp seeds, sunflower seeds, pumpkin seeds and pine nuts

• Flax seeds

• Avocado

• Nutritional yeast, if tolerated by the body

• Chia pudding with an extra scoop of plant protein

• Spirulina, Wheatgrass, E3Live, Chlorella

• Spinach, broccoli, and kale

• Sea vegetables

• Coconut flour

• Coconut meat

• Nut and Seed butters

• Protein powders such as Hemp, Pea Protein or Brown Rice. Our Love Your Gut Shop has a nice selection of protein powders.

Do you love a good, warm cup of coffee? Most people do. However, caffeine is very acidic, increases your cortisol levels, and aggravates blood sugar imbalances. It can also dehydrate the body—leading to weight gain and wrinkles.

If you can’t give it up entirely, please limit your consumption to one cup of organic coffee per day. If you usually use a dairy creamer, exchange it for coconut or unsweetened almond milk.

Better choices than coffee include Yerba Mate and green tea because they have beneficial antioxidants. These options do still contain caffeine so you should consume them in moderation.

I suggest drinking herbal teas like dandelion, nettle, peppermint, and chamomile. You can sweeten herbal teas with stevia, or add some lemon for enhanced weight loss.

You can also exchange regular coffee for herbal coffees. I also recommend substituting your coffee intake with infused waters.

Back in the days of hunting, gathering and pristine wellness, we didn’t need supplements to stay fully nourished. We simply ate the nutrients around us, absorbed them, and turned them into energy.

Now, however, evolution hasn’t been kind to us. We’ve damaged our bodies for so many thousands of years, that they no longer work as they should. We simply can’t get as much as we used to from the plants and meats that we’re consuming. And so, we supplement!

Here are some of my recommended supplements:

MACA - A pretty little root from Peru that is well-known throughout history as a natural aphrodisiac. That’s right—this herb gets you in the mood. Plus, it tastes like malt. You can stick a teaspoon of the root powder in just about anything. I like to make baked goods with it. Mmm, maca tea cakes!

You can find it online, or at your local health food store in the bulk bins. You only use a tiny bit at a time, so you don’t need to drop a lot of money into it.

OIL OF OREGANO - This stuff is a powerful natural antibiotic and anti-fungal supplement. It fights germs, reduces inflammation, and helps to soothe pain. It's been proven to be even stronger than aspirin! You can buy the liquid oil in a small bottle with a dropper. To use, put a few drops under your tongue, and wash it down with water. Oil of oregano is also very beneficial to the detoxification process. It gives your body a helping hand by eliminating some of the toxins and bugs in your system.

DIGESTIVE ENZYMES - Too often, the body, especially when there has been digestive distress for too long, has poor enzyme function and needs extra support. When this happens, I recommend taking digestive enzyme supplements. You can follow the directions on the bottle for taking enzymes with each meal.

Digestion Support found in the Love Your Gut Shop.

HCL - Betaine Hydrochloride (HCL) promotes healthy gastric acidity, digestion of proteins, and nutrient absorption. This supplement is especially handy if you’re transitioning from a vegetarian diet to one containing animal foods. Take one (650 mg) before every meal and increase the dosage as needed. Feel the power of strong belly acid!

If you find that you cannot tolerate a high-fiber smoothie, make a simple mono smoothie. During the gut rebuilding process, many of my clients cannot handle too much roughage and need to keep their smoothies simple. This means not throwing everything and the kitchen sink into one smoothie.

ADD THE BASE, SUCH AS DAIRY-FREE MILK TO:

1 scoop of plant-based protein powder or collagen

1/4 cup berries

1 teaspoon chlorophyll (optional)

Dash of cinnamon

Then blend.

As your body gets stronger and you restore your digestive system, you’ll be able to handle more variety in your meals as well as more roughage. Be patient and trust the process.

You’ve probably heard of “snacking” being a bad thing—but it’s not when we’re talking about gut health (as long as the snacks are healthy, of course).

Many of my clients are snackers because it is best to divide your meals into smaller, easier-to-digest options when you have digestive issues.

Plus, I have found eating every 2-3 hours is great for stabilizing blood sugar and maintaining a consistent flow of energy.

HERE ARE SOME OF MY FAVORITE HEALTHY SNACK OPTIONS:

• 2 tablespoons of hummus and veggie sticks

• 20 almonds or 10 walnuts, preferably soaked to make them easy to digest and phytic acid-free

• 2 protein balls or a low-sugar, healthy protein bar

• 1 coconut milk or dairy-free yogurt

• Chia pudding or chia pods from a local grocery chain

• Green apple with one tablespoon almond butter and cinnamon

• ½ avocado and a dash of cayenne pepper

• Kale chips, either homemade or from a natural health food store or grocery chain

• A cup of soup

• A smoothie

• A green juice

• Handful of seeds (easier to digest)

• ½ cup cultured foods with 3 tablespoons hemp seeds

• Coconut water with 2 tablespoons chia seeds

• Kombucha or Kevita

• A piece of fresh fruit

• A fig or date with tahini (unless candida is present)

Let’s be honest. Eating whole foods can be a bit more expensive than shopping from the dollar menu and tossing 98-cent ramen noodles in your shopping cart. But at the same time, your health is worth it. And even though it might not seem appealing to buy the $3 head of cabbage now, your wallet will seriously thank you down the road when you don’t have to shell out thousands in medical bills! Plus, your quality of life will be exponentially better. Trust me!

That being said, I still don’t expect you to break the bank. After years of trying to find the cheapest route through the grocery store, I’ve come up with a few key rules that will help you out as well:

1. Only buy organic fruits and veggies if you’re going to eat the skin. While going all organic is nice, you can save a lot of money by purchasing conventional produce when you don’t plan to eat the skin. For example, ap-ples should be organic while oranges can be conventional.

2. Adhere to the Clean Fifteen and the Dirty Dozen lists below this list. Knowing which produce has the most pesticides will help guide your shopping.

3. Shop local. If you live in a warmer climate, you may be one of the lucky ones who have a farmer’s market near you all year long. If you live in a climate that has all four seasons, you can shop your local farmer’s market from spring to fall, excluding winter. This will help you save big, and it supports your local farmers who grow clean food without herbicides and pesticides.

4. Stick with one-ingredient foods. Fruits, vegetables, meats, nuts and seeds. With all of the fancy alternative flours, snacks, cookies, and even grain-free cookie dough out there, it’s easy to spend a small fortune. Stick to the basics!

5. Buy in bulk. Instead of spending $7 on a little box of cashews, scoop into the bulk bin and snag four pounds of cashews for $15. You can find some amazing deals!

6. Make a list before shopping. Going to the grocery store without a list is a recipe for disaster, especially if you are hungry. Make a list and stick to that list. Luckily, this program provides shopping lists for you.

7. Clip coupons. Many in-store flyers have coupons, and you can also search online for coupons from the distributor. For example, the coconut milk yogurt you love so much may be ‘5 for $1' if you can grab the coupon. You can also join your favorite brands’ social media pages and check them often for deals and coupons.

8. Shop sales at multiple stores. Trader Joes or Whole Foods may have very different sales going on, and you may be able to benefit from both of them.

9. Prepping your meals will also save you time. I love to bake my chicken on Sunday and save it in the freezer or refrigerator depending on when I plan to eat it during the week. This is great for adding clean protein to a salad for lunch or for dinner.

10. Save your leftovers. Leftovers are great to toss into a soup mix. Don’t know what to do with leftover chicken and veggies? Make some potluck soup with broth and get an extra meal out of that food.

11. Invest in a water filter to avoid spending money on bottled water, which we all know is not 100% guaranteed to be clean.

Hydrogen Health water filtration system.

12. Make it a point to eat at home and avoid eating out as often as possible. When you cook at home, you have the benefits of knowing where your food came from, how sterile the kitchen is, and you save money because you aren’t paying for the chef. If you don’t want to slave over a stove all day, use a slow cooker.

13. Eat seasonally. Pay attention to which foods are in season because they’ll be cheaper. Buy in bulk, place in the freezer, and you can eat them all year long.

As I mentioned, choosing organic produce is also one of the best choices you can make for your health. However, knowing when it is most important to choose organic produce is key to saving money. Eating organic all the time would be everyone’s ideal, but sometimes we have budgets to stick to. I’m go-ing to share with you two lists that will make choosing organic produce much easier on your budget.

For produce on the Clean Fifteen List, you can probably get away with buying non-organic. For produce on the Dirty Dozen list, you should strictly purchase organic (unless you’re not eating the skin).

CLEAN FIFTEEN LIST

Asparagus

Avocados

Cabbage

Cantaloupe

Cauliflower

Eggplant

Grapefruit

Kiwi

Mangos

Onions

Papayas

Pineapples

Sweet Corn

Sweet Peas, Frozen

Sweet Potatoes

DIRTY DOZEN PLUS LIST

Apples

Celery

Cherry Tomatoes

Cucumbers

Grapes

Nectarines

Peaches

Potatoes

Snap Peas

Spinach

Strawberries

Sweet Bell Peppers

Hot Peppers

Kale/Collard Greens

I tell all of my clients that you do not need to fall in love with your kitchen, but you do need a simple system in place for meal planning. Meal planning will prevent you from binging on junk food when you’re hungry and save you from fast food when your schedule gets too hectic.

Here are my tips:

• Choose a day to go food shopping and cook your protein and vegetables when you come home.

• Make sure you take the shopping list that goes with the meal plan for that week to the store.

• Plan ahead for the week and know what you can batch cook—meaning cook once and eat three times.

• Roasting is easy. You can look at your Recipe Guide for how to roast vegetables. This is such a simple way to get the sweetness out of vegetables and combat sugar cravings.

• Soups made in the crockpot are what I call one-meal wonders. Crockpot meals can be put in the refrigerator and reheated for lunch the next day. You can also make soup and freeze in a mason jar.

• Easy ideas for lunches are salads in a jar. Pack your favorite salad from the suggested meals, add your dressing separately, and you are good to go for lunch.

• Pack simple nitrate-free and organic meats with a side of lettuce leaves, tomatoes, olives, and mustard when you plan to go somewhere.

Traveling also poses a threat to an individual’s new way of eating, but it doesn’t have to for you. Here are some of the recommendations on what to pack when traveling:

• Hemp seeds in a packet

• Healthy protein bars, such as chia bars or bars made with seeds and fruits

• Kale chips

• Look for juice bars locally

• Healthy snack mixes like homemade trail mix

• Fruit leathers, no added sugar

• Shredded coconut

• Protein powder to mix with water (I love pea protein, hemp protein, any dairy free protein powder is great).

• Flax crackers

• Nut butter and a spoon

Also, when staying in a hotel, call them and let them know you have special diet needs. You can call ahead and tell them you are dairy-free, wheat-free and egg-free and ask what meals could be made for you. You can also ask for hot tea with lemon every morning to support your digestion.

I would also find a local health food market near where you are staying and have a green juice or a smoothie.

There are so many gluten-free and healthy options at hotels and restaurants today but make sure you ask. Also, be sure to pack a probiotic and you are good to go! Safe travels.