Natural Health Research

Naturopathic Medicine
Health Quizzes

Simple Dietary Changes You Can Make Easily

The following are some simple changes that you can make in your diet that will have a positive impact on your health and wellness.

Drink more water

Drinking 6 to 8 cups of water is, perhaps, the easiest dietary change to make. It’s best to drink spring water or filtered water.

Add fiber

Adding fiber is a wonderful way to increase GI health. Soluble fiber includes apple pectin and oatmeal. Insoluble fiber includes wheat bran and flax seed.

Add a high quality oil

Avoid margarine, Canola, and oils that can be stored at room temperature. Instead choose oils found in the fridge at your local health food store, including flax and borage oil, and my favorite: Udo’s Oil Blend.

Increase protein and decrease simple carbohydrates

Many people are sensitive to the increase in glucose and insulin caused by carbohydrates. Increasing protein foods and avoiding simple carbohydrates (breads, cereals, cookies, sugar, etc.) can help balance and increase energy and health. Drink a protein shake A simple protein shake made with a high-quality protein powder, soy or almond milk, and perhaps a banana can be a real quick and healthy meal.

Eat your vegetables

Nature has provided us with a very tasty health food - vegetables. I particularly love leafy green vegetables, including spinach, kale, and rapini.

Cook your own food

Cooking your own food takes a bit of planning, but many foods are simple and easy to prepare. Processed foods are usually heated to very high temperatures which have and adverse effect on molecular structure, and often contain several toxic additives and colorings.

Switch to non-gluten grains

For many people, the gluten grains (especially white flour) cause a host of problems. Non-gluten grains include rice, corn, millet, quinoa, and amaranth. Gluten grains include wheat, barley, oats, and rye.

Avoid allergenic foods

The most common allergenic foods include milk, wheat, egg, corn, peanut, banana, beef, cheese, orange juice and soy. Other food allergens are food additives, yellow dye #5, pollen, sugar, chocolate, yeast, spices, avocado (especially in asthmatics), onion, and eggs (which can aggravate gallstones).

Avoid foods high in arachadonic acid

Arachadonic acid is a major cause of inflammation. Avoid foods high in arachadonic acid, such as meat, milk, eggs and shrimp.

Fantastic new books!

CAM Therapies has studies on natural therapies for over 100 diseases.

CAM Labs lists lab tests for 100 diseases.

Nutritional Genetics is a fantastic resource.




Information on this site is provided for informational purposes only and is not meant to substitute for the advice provided by your own physician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. If you have or suspect that you have a medical problem, promptly contact your health care provider. Information and statements on this site have not been evaluated by the Food and Drug Administration.