Hi Friends,
One of the most powerful secrets to good health is simple: eat nutrient-dense foods. After all, food is medicine. Every bite you take is sending signals to your body—either creating or reducing inflammation, feeding or starving your gut bacteria, and nourishing (or aging) your skin.
But here’s the good news. Eating well doesn’t require long hours in the kitchen or complicated recipes. In fact, I keep my meals very simple, and I still truly enjoy my food, look forward to it, and feel great after eating.
Today, I’m inviting you into my kitchen to share what I typically pick up on my Sunday grocery run.
When it comes to low-carb, gut-friendly options, there are a few staples I come back to again and again. One of my favorites is Palmini noodles, which are made from a vegetable called hearts of palm. If you cook them for about 10 minutes in a warm sauce at a low temperature—like pesto or bolognese—they absorb the flavor beautifully. Two of my go-to meals are Palmini with bolognese and Palmini pesto with fresh mozzarella.
I also love using NuCo wraps, which are made from just one ingredient—coconut—and have only about 3 grams of net carbs. They’re incredibly versatile and make quick lunches easy. I’ll usually fill them with rotisserie chicken, avocado, tomatoes, pickles, greens, mustard, and red onions. Sometimes I’ll switch it up with goat cheese or tuna for a different flavor.
Another thing I pay close attention to is incorporating deeply pigmented, antioxidant-rich foods. Two of my favorites are blueberries and purple potatoes, both rich in anthocyanins—the compounds that give them their vibrant purple hue. When you find high-quality, organic varieties, they often carry a subtle floral note that makes them especially enjoyable.
For protein, I keep things simple and practical. I always have pasture-raised eggs, rotisserie chicken, and ground meat on hand for easy meals like soups or meatloaf. I also regularly use canned sardines, mackerel, and tuna. I never underestimate the power of a good aged Parmesan cheese—it’s almost like a one-ingredient protein bar.
To support the gut microbiome, I also include natural probiotic foods like yogurt with live cultures or goat kefir.
Unfortunately, I’ve met many patients who run into a common roadblock when trying to eat more fruits and vegetables—bloating, indigestion, or food sensitivities. This is where targeted support, like Digestive Enzyme Pro, can make a meaningful difference. If these intolerances persist, it may be worth evaluating for an often-overlooked root cause: Small Intestine Bacterial Overgrowth (SIBO).
I’d love to hear from you—what are your favorite grocery staples? Reply to this email and share. I always enjoy seeing what you’re making at home.
To learn more about SIBO, an often overlooked root cause of food intolerances, bloating and IBS, please watch my video:
This vibrant, high-fiber salad is the perfect balance of crunchy, sour, sweet, and salty—a true flavor explosion that also nourishes your body from the inside out. Packed with antioxidants, polyphenols, and plant diversity, it's a beautiful way to support your gut and immune system.
Note: If you have a sensitive digestive system, consider taking Digestive Enzyme Pro with this salad to prevent bloating or discomfort from the high-fiber ingredients.
Ingredients (serves 2-3):
1 cucumber, peeled, seeded, and diced
1 red bell pepper, diced
1/4 red onion, diced
2 handfuls of arugula
1/2 cup of olives
1/2 cup of beets
1/2 cup of grapes
1/2 cup of garbanzo beans
Dressing: 1 lemon (zest and juice), 3 tablespoons of Extra Virgin Olive Oil, 1/3 tsp salt 1/4 tsp black pepper.
Toss the ingredients with the dressing.
Optional: Top with some some goat cheese or imported sheep’s milk feta cheese
Enjoy!
If you have a friend or family member who could use some inspiration with their food choices, feel free to share this video with them. Together, we can help more people move toward comfortable, healthy digestion.
Wishing you great health 🧡,
Rajsree Nambudripad, MD
