Gut-Friendly Grocery Items
If you walk around your grocery store and pick up any random product off a shelf, chances are more than likely that it contains either seed oils, additives, or pesticides that are harmful to our gut. In the United States, our grocery stores have quite literally gone to shit, as mass production has diminished the nutritional quality of western foods. What I really mean is, there are more food-like substances out there than actual real foods. With that being said, here’s everything you need to know about avoiding processed foods in the grocery store.
Let’s start with the produce section.
This is where you’re going to look for fresh foods, such as vegetables and fruits. Some things I would completely avoid include bagged salad mix, herbs packaged in plastic, and non-organic fruits with a thin (or none) skin such as strawberries, blueberries, blackberries, raspberries, and grapes. These foods are known for being in the “dirty dozen” of foods with the highest amounts of pesticides.
Instead, here are some things that I would look for in the produce section:
Organic greens, such as spinach, kale, or swiss chard
Fruits with a thick layer of skin, such as lemons, limes, oranges, pineapple, and melons
Organic herbs (if you can grow your own at home, that is awesome)
All vegetables labeled as certified organic
Let’s get one thing straight – organic does not mean 100% pesticide-free. But, it does mean that the producer has used a pesticide made from natural substances rather than harmful chemicals.
If you have the ability to buy locally grown, 100% pesticide-free produce, that is definitely going to be in your best interest over the grocery store. However, you can make it work with whatever your budget may be!
Moving on, let’s talk about meat and seafood.
The best options to look for are grass-fed beef, pasture-raised chicken, and wild caught fish. It’s critical to remember that what the animal eats, we consume. If an animal is not eating a species-appropriate diet, this effects the health and nutritional value of that animal.
Animal-based diets are actually full of valuable nutrients and can nourish our bodies in ways that many foods cannot. If the animal is treated right and given the proper food, their nutritional value is higher than animals that are fed a grain-based diet. If you can’t find any grass-fed or pasture-raised options near you or they are not in your budget, opt for a leaner cut!
The same concept applies for fish and seafood as well. Farm-raised fish have a higher level of toxins and are much less nutritious.
Here are some things to look for in the meat and seafood section:
Grass-fed beef, or beef that is above 85% lean
Pasture-raised chicken and eggs
Wild caught fish or oysters (you can find this in the frozen section too)
Next, let’s review what to look for in the dairy section.
When it comes to milk, cream, butter, cheese, and yogurt, the same basic rule applies: the less processed, the better.
Pasteurized milk and cream are essentially boiled to extremely high temperatures in order to kill bacteria and enzymes, making it “safer” to drink. Pasteurization began when foods became mass produced in order to preserve freshness longer. However, the pasteurization process also kills the good bacteria and enzymes that are found in raw, natural dairy.
Raw dairy is a controversial topic. However, I can tell you that if you are comfortable with it, raw dairy has so many added nutrients and health benefits compared to pasteurized. It has been used for hundreds of years, and as long as it comes from a trusted farmer, I believe it is one of the essential foods that helps support my gut health.
In grocery stores, realistically, you’re not going to find raw dairy. In some health-focused stores, such as Whole Foods, you can find raw cheese. Click here to find a local raw dairy supplier near you. The next best thing is low-temp pasteurized dairy, which you can find in most grocery stores!
Here’s what to look for in the dairy section of your grocery store:
Low temperature pasteurized milk or cream (raw is best if you can get it!)
Raw cheese
Grass-fed butter (Kerrygold and Organic Valley are great brands you can find in almost every grocery store)
Grass-fed yogurt, OR regular plain or Greek yogurt!
Lastly, let’s talk about what to buy for pantry items and grains.
When looking for any kind of grain product (rice, pasta, breads) or pantry items (nut butters, condiments, canned goods, etc.), you want do your best to find options that are free of seed oils and additives.
Seed oils include vegetable oil, canola oil, sunflower oil, palm oil, and peanut oil that are used as fillers in our food products. Additives include artificial sweeteners, monosodium glutamate, artificial food coloring, high-fructose corn syrup, guar gum, and sodium nitrate. Plus, if there is any ingredient that sounds too crazy to pronounce, chances are it's an additive as well.
In order to avoid these fillers, check the ingredient labels on each product you buy. There are products available that are made with organic, natural ingredients – you just have to look closely or spend some time in the organic aisle.
Here’s some things to look for in the grain and pantry item aisles:
100% Semolina flour pasta
Organic canned goods (beans and vegetables)
Organic bone broth (Stock up on FOND grass-fed bone broth here!)
Grass-Fed Beef Tallow (I use EPIC Rendered Beef Tallow, shop here!)
Unbleached all purpose flour (King Arthur has good options)
Raw honey
Chomps 100% Grass-Fed Beef Sticks (My favorite snack of all time. Use my link here to purchase!)
Grade A, organic maple syrup
Agave syrup
Hopefully this list has given you a new approach to grocery shopping, and has helped you to learn more about how to support your health on your own! You can find more information about cooking with whole foods, everything raw dairy, and recipes to follow below!