I wanted a list of all the foods that were healthy and safe for me to consume. I knew I wanted an anti-inflamatory diet, low to no lectins or nightshades. The foods can't block iron absorption or cause natural blood thinning due to HHT. I also have to consider the foods I shouldn't have due to Kidney stones, and Hyperthyroidism. Please feel free to copy this information if you think it makes sense for your own health goals. Next week I'll include the sample meal plans incorporating these foods.

FRUIT

Eat Regularly

✅ Apples
✅ Pears
✅ Peaches
✅ Nectarines
✅ Plums
✅ Cherries
✅ Blueberries
✅ Apricots
✅ Oranges
✅ Tangerines
✅ Kiwi
✅ Grapefruit (if medication-safe)
✅ Lemons
✅ Limes

Moderate Portions

⚠️ Watermelon
⚠️ Cantaloupe
⚠️ Honeydew
⚠️ Grapes
⚠️ Bananas

Avoid

❌ Strawberries
❌ Blackberries
❌ Fruit juice
❌ Sweetened smoothies

Best Fruits For Iron Meals

🍊 Oranges
🥝 Kiwi
🍊 Tangerines

VEGETABLES

Eat Regularly

✅ Broccoli
✅ Cauliflower
✅ Brussels sprouts
✅ Cabbage
✅ Bok choy
✅ Green beans
✅ Asparagus
✅ Mushrooms
✅ Cucumbers
✅ Lettuce
✅ Celery
✅ Zucchini
✅ Yellow squash
✅ Onions
✅ Garlic (food amounts)
✅ Radishes
✅ Turnips
✅ Rutabaga

Moderate Portions

⚠️ Carrots
⚠️ Sweet potatoes
⚠️ Butternut squash
⚠️ Acorn squash
⚠️ Pumpkin

Limit

⚠️ Spinach
⚠️ Beet greens
⚠️ Swiss chard

(Higher oxalate content if kidney stones become a concern.)

Avoid (Nightshades)

❌ Tomatoes
❌ White potatoes
❌ Eggplant
❌ Bell peppers
❌ Jalapeños
❌ Chili peppers
❌ Paprika
❌ Cayenne

Best Vegetables For Iron Meals

🥦 Broccoli
🥬 Brussels sprouts
🥬 Cabbage

PROTEIN

Best Choices

✅ Lean beef
✅ Bison
✅ Turkey
✅ Chicken breast
✅ Eggs
✅ Pork tenderloin
✅ Ground turkey
✅ Lean ground beef

Fish

Excellent Choices

✅ Cod
✅ Haddock
✅ Grouper
✅ Flounder
✅ Tilapia
✅ Mahi-mahi
✅ Snapper
✅ Halibut
✅ Pollock

Moderate

⚠️ Salmon
⚠️ Sardines
⚠️ Trout
⚠️ Herring
⚠️ Mackerel

(Monitor personally for any effect on bleeding.)

Avoid

❌ Fried meats
❌ Breaded fish
❌ Processed meats

Best Iron Sources

🥇 Lean beef
🥈 Bison
🥉 Turkey

BEANS & LEGUMES

(Soaked and well-cooked)

Good Choices

✅ Lentils
✅ Black beans
✅ Pinto beans
✅ Navy beans
✅ Great Northern beans
✅ Cannellini beans
✅ Chickpeas
✅ Split peas

Moderate

⚠️ Soybeans
⚠️ Edamame

Iron Tip

Pair with:

✅ Orange
✅ Kiwi
✅ Broccoli

Avoid pairing with dairy.

GRAINS

Best Choices

✅ Steel-cut oats
✅ Old-fashioned oats
✅ Quinoa
✅ Buckwheat
✅ Wild rice

Also Good

✅ 100% whole wheat bread
✅ Sprouted grain bread
✅ Ezekiel bread
✅ Whole grain sourdough
✅ Whole grain English muffins

Moderate

⚠️ Brown rice
⚠️ Barley
⚠️ Farro

Limit

⚠️ Bran cereals

Avoid

❌ Sugary cereals
❌ White bread
❌ Donuts
❌ Pastries

DAIRY

Good Choices

✅ Plain Greek yogurt
✅ Cottage cheese
✅ Low-fat milk
✅ Kefir
✅ Reduced-fat cheese

Avoid

❌ Sweetened yogurt
❌ Ice cream
❌ Dairy desserts

Iron Rule

Keep dairy 2-3 hours away from:

❌ Iron supplements
❌ Beef meals
❌ Turkey meals
❌ Bean-based iron meals

NUTS & NUT BUTTERS

Best Choices

✅ Natural peanut butter
✅ Peanuts
✅ Pecans
✅ Walnuts
✅ Macadamia nuts
✅ Almonds
✅ Pumpkin seeds

Moderate

⚠️ Sunflower seeds

Limit

⚠️ Chia seeds
⚠️ Flax seeds

Peanut Butter Guidelines

Avoid:

❌ Added sugar
❌ Hydrogenated oils

Serving:

🥄 2 tablespoons

HEALTHY FATS

Primary Fats

✅ Extra virgin olive oil
✅ Avocado
✅ Avocado oil

Secondary Fats

✅ Real butter (small amounts)
✅ Coconut products (moderation)

Butter Guidelines

Reasonable:

✅ 1 teaspoon on vegetables
✅ Small amount on toast

Not ideal:

❌ Large amounts daily

HERBS & SPICES

Best Choices

✅ Basil
✅ Oregano
✅ Rosemary
✅ Thyme
✅ Sage
✅ Parsley
✅ Cinnamon
✅ Dill

Moderate

⚠️ Garlic
⚠️ Ginger
⚠️ Turmeric

(Food amounts generally tolerated.)

Avoid Supplements

❌ Garlic capsules
❌ Ginger capsules
❌ Turmeric capsules

BEVERAGES

Best Choices

✅ Water
✅ Sparkling water
✅ Unsweetened flavored water

Moderate

⚠️ Coffee
⚠️ Black tea
⚠️ Green tea

Avoid

❌ Soda
❌ Energy drinks
❌ Sweet tea
❌ Alcohol

Iron Timing

Coffee and tea should be:

✅ Between meals

❌ Not with iron-rich meals

YOUR TOP 25 STAPLE FOODS

If you stocked your kitchen primarily from this list, you'd cover most of your goals:

1. Lean beef

2. Turkey

3. Chicken breast

4. Eggs

5. Cod

6. Haddock

7. Grouper

8. Lentils

9. Black beans

10. Broccoli

11. Brussels sprouts

12. Cabbage

13. Cauliflower

14. Green beans

15. Mushrooms

16. Zucchini

17. Sweet potatoes

18. Blueberries

19. Apples

20. Cherries

21. Oranges

22. Oatmeal

23. Quinoa

24. Greek yogurt (away from iron meals)

25. Extra virgin olive oil

Three Rules That Matter Most

If you remember only three things, I'd make them:

1. Prioritize Iron Meals Daily

Beef, turkey, lentils, or beans paired with oranges, kiwi, broccoli, cabbage, or Brussels sprouts.

2. Separate Calcium From Iron

Keep milk, yogurt, cheese, and calcium supplements at least 2-3 hours away from iron-rich meals.

3. Focus on Whole Foods

The biggest wins for fatty liver, blood sugar, cholesterol, and blood pressure usually come from reducing:

• Added sugar

• Ultra-processed foods

• Excess sodium

• Fried foods

while emphasizing the foods on your staple list.

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