Diet protocol: Modified Esselstyn — plant-forward, no red meat, no dairy, no refined grains.
Eggs 2×/wk · Chicken 1×/wk · Fish 1–2×/wk · No grapefruit (Amlodipine interaction).
IBS-D: keep garlic/onion light, rinse canned beans thoroughly.
🐟 Proteins
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Wild salmon fillet2 portions (6–8oz each)
Chicken breast, skinless1 portion (6oz)
Eggs, pasture-raised1 carton (6 eggs)
Canned sardines or mackerel2 cans
Canned lentils or black beans
Rinse thoroughly to reduce FODMAP load
🥦 Vegetables
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Baby spinachlarge bag
Broccoli2 heads
Zucchini3–4
Bell peppers, red/yellow
Red/yellow preferred — lower FODMAP than green
Cherry tomatoes1 pint
Carrots1 bag
Cucumber2
Sweet potato3 medium
Eggplant1
Frozen edamame1 bag
🍎 Fruit
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Blueberries2 pints
Strawberries1 pint
Kiwi4–6
Oranges
Not grapefruit — grapefruit blocked (Amlodipine)
Bananas
Max 1/day — pre-diabetic glucose management
🌾 Whole Grains
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Steel-cut rolled oats1 bag
Brown rice or farro1 bag
Whole grain bread
Ezekiel or Dave's Killer — no refined flour
🫙 Pantry & Healthy Fats
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Olive oil, extra-virginif running low
Walnutssmall bag
Ground flaxseed1 bag
Hummus2 small containers
Tahini1 jar
Low-sodium vegetable broth2 cartons
🥛 Dairy-Free
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Oat milk or almond milk, unsweetened1 carton
Soy yogurt, unsweetened (optional)2 small cups
🌿 Fresh Herbs & Flavor
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Garlic
Use sparingly — IBS-D trigger
Ginger, freshsmall knob
Lemons4–6
Fresh parsley1 bunch
Fresh basil1 bunch
Fresh cilantro1 bunch
❌ Never buy: Grapefruit (Amlodipine), red meat, full-fat dairy, white bread/rice, processed snacks, sugary drinks.