Eat Like Nature Intended
We’ve already established that the foundation of a healthy, high-functioning body comes from a diet rich in meat, vegetables, fruit, dairy, and fish.
But there’s a deeper principle: choose foods in their most natural, unprocessed form — grown or raised humanely, without chemicals, and as nature intended. Think:
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Hunting and fishing
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Organic and regenerative farming
This is the diet that builds strong minds, healthy bodies, and a thriving society.
Doctor Perlmutter’s "Brain Maker" Daily Staples
Below is a collection of gut-friendly foods — as recommended by Dr. David Perlmutter — to support brain health, immunity, and longevity.
Vegetables
Leafy greens (lettuce, spinach, kale, collards), cruciferous veggies (broccoli, cabbage, cauliflower, brussels sprouts), onions, mushrooms, artichokes, green beans, celery, asparagus, garlic, leeks, fennel, ginger, radishes, and more.
Low-Sugar Fruits
Avocado, bell peppers, cucumber, tomato, zucchini, squash, pumpkin, eggplant, lemons, limes.
Fermented Foods
Yogurt, sauerkraut, kimchi, pickled vegetables, fermented fish, probiotic tea (like kombucha), kefir.
💡 Pro Tip: Fermented foods feed your gut’s good bacteria. Try our DIVINI Honey Kombucha for a delicious, low-sugar probiotic boost.
Healthy Fats
Fatty fish (salmon, sardines, mackerel, trout), seeds (flax, chia, pumpkin, sunflower), nuts and nut butters (without seed oils), dark chocolate (70%+ cocoa), eggs (yes, yolks too), avocados, olive oil, coconut oil, avocado oil, grass-fed butter and ghee, high-quality animal fats.
Proteins
Wild fish, shellfish, grass-fed meat, pasture-raised poultry, pork, wild game (bison, venison, duck), organ meats.
Herbs, Seasoning & Condiments
Mustard, horseradish, tapenade, salsa (without gluten, soy, or added sugar), and all herbs/spices in their pure form.
Eat in Moderation
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Carrots and parsnips
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Cow’s milk and cream
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Legumes (except chickpeas)
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Non-gluten grains (buckwheat, quinoa, oats, rice, etc.)
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Natural sweeteners (stevia, dark chocolate)
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Whole sweet fruits (berries are best)
The Golden Rule
Choose organic, non-GMO, gluten-free foods.
Avoid “gluten-free” processed products — instead, focus on naturally gluten-free ingredients.
Your gut — and brain — will thank you.
Sources:
Perlmutter, D. (2017). Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain – for Life. Yellow Kite.
