Nutrition & Therapeutic Diets

Eat to Nourish: Special Diets That Support Gut Health, Cell Energy, and Longevity

People associate “special diets” with restrictions. But therapeutic nutrition is more about what you add — and how creatively you support your body’s ability to heal.

Your gut is more than digestion. It’s: The base of 70% of your immune system
A factory for neurotransmitters like serotonin
A gatekeeper for inflammation and hormone balance

This guide explores: What special diets are and why they matter
How gut damage occurs (and how to fix it)
The top protocols for inflammation, IBS, autoimmunity
How to make it work for your real life

Therapeutic Diets ≠ Fad Diets They’re structured templates to: Remove what inflames
Rebuild what’s missing
Reinforce resilience

The most used protocols: Anti-Inflammatory
Low-FODMAP
AIP (Autoimmune Protocol)
SCD or GAPS

Common Gut Disruptors: Chronic stress
Packaged food with seed oils, emulsifiers, additives
Frequent NSAID/antibiotic use
Low diversity of prebiotic fiber and fermented foods

What That Leads To: Leaky gut
Dysbiosis
Mild systemic inflammation
Mood, skin, energy, and immune issues

Healing Begins When You: Remove disruptors
Feed the repair system
Choose the right structure for you

The Big 4 Special Diets (At a Glance):

1. Anti-Inflammatory Protocol Eat: steamed veg, wild fish, berries, olive oil, bone broth
Avoid: sugar, alcohol, seed oils, processed grains
Best for: skin, fatigue, stress recovery

2. Low-FODMAP Temporarily remove: garlic, onion, legumes, apples, wheat
Best for: IBS, bloating, fermentation sensitivity

3. Autoimmune Protocol (AIP) Avoid: grains, dairy, nightshades, nuts/seeds, eggs, coffee
Eat: liver, broth, fermented veg, greens
Best for: RA, Hashimoto’s, IBD, eczema

4. SCD & GAPS Avoid: grains, sugars, processed food
Eat: bone broth, yolks, slow-cooked meats, stewed fruits
Best for: GI disorders, neuroimmune issues, chronic dysbiosis

How to Personalize Healing:

Ask yourself: What are your 2–3 dominant symptoms?
What foods have helped or worsened your state?
What’s your cooking bandwidth and food style?

Then:

Build base meals: Stew + greens + oil
Protein + root veg + kraut
Soup + avocado toast (SCD-legal)
Veg hash + herbs + broth drizzle

Create simple systems: Have 5 non-negotiables in the kitchen: Cooked protein
Prepared veggies
Ferments
Flavor add-ons
Soup/broth base

Follow the 3-part formula: Base (greens/veg)
Staple (protein/starch)
Sauce/fat (tahini, EVOO, herbs)

When to Be Strict vs. Flexible:

Be strict: During symptom flares
When doing a reset (30–60 days)
When energy is inconsistent

Flex: When symptoms stabilize
Under high stress or during travel
When resilience is returning

Reintroducing Foods Safely: One food at a time
Test with a plain base (e.g., broth + greens)
Wait 1–3 days
Track digestion, energy, mood, skin, sleep

Final Thought: You Heal You

Food doesn’t heal you — you do. Therapeutic diets are just tools for building safety, awareness, and vitality from within.

Start with one intentional meal. Show up with curiosity.
That’s the path to resilience — and the nourishment that lasts.