The Way to BE

Diet Myths Revealed! Simple Guidelines for Healthy Food Choices

With a little experimentation and planning, following the Body Ecology principles can be easy.

We have all been there. Unsure about what to eat, standing in front of shelves at the grocery store or in front of the refrigerator at home, mentally running through a list of dos and don’ts.  Food choices present themselves several times a day, every day. With this in mind, we have pulled together a few Body Ecology guidelines and some food ideas that will inspire your next trip to the market or help get you started if you are new to the Body Ecology Diet.

Examples of Body Ecology Friendly Foods:


Healthy fats are satisfying and help to build energy. They are also essential to maintain the integrity and fluidity of cell walls, enhance cell-to-cell communication, reduce inflammation, build hormones, and even stabilize high levels of LDL, or “bad cholesterol.”

  • Coconut oil (and other animal fats like raw butter) is the best oil to cook with. It is a saturated fatty acid and therefore stable. Because it is a medium chain triglyceride, it is easily transported and metabolized. This means it gives you energy and does not get deposited as fat! In addition, it contains lauric acid, which is antimicrobial, anti-fungal, and antiviral.
  • If you eat fish, try sardines, mackerel, and salmon. Fish are Body Ecology friendly sources of animal protein. They are an excellent source of a polyunsaturated fatty acid that our bodies cannot make, called omega 3 or alpha-linolenic fatty acid.

Enjoy delicious avocado in season as a top source of monounsaturated fatty acids to improve your cardiovascular health!

  • Vegan sources of omega 3: Fermented Spirulina is an excellent source of essential fatty acids. Body Ecology Super Spirulina Plus is a fermented microalgae blend that is a great source of unsaturated fatty acids and protein, including all 8 essential amino acids.
  • Avocado season, March through September, is the perfect time to enjoy this rich and wonderful fruit. Like olive oil, avocado is rich in monounsaturated fatty acids, which are non-essential but associated with lower cardiovascular risk.
    • At home, you can squeeze a little lime on slices of avocado and sprinkle with Celtic sea salt. Also, add to salads. Avocado blended into a smoothie - with Vitality SuperGreen - gives the smoothie a pudding-like texture.
  • Almonds are one of the only nuts that the Body Ecology Diet recommends. Almonds are alkaline. If you are going to eat almonds, it is essential that you soak and sprout truly raw almonds.
    • If you have access to organic, soaked, and sprouted almond butter, try fermenting it! Fermented almond butter is wonderful alternative to sour cream and can be used as a creamy element to many savory dips and dressings. Fermented almond butter can also be added to smoothies.
    • To make fermented almond butter: add a small amount of coconut water kefir to organic, soaked, and sprouted almond butter, about 1 oz. to 4 oz. respectively and allow to culture. When it is ready, similar to fermented coconut meat, you will notice that the almond butter has expanded with air bubbles and tastes slightly sour.


Sometimes, even the Body Ecology grains quinoa, amaranth, millet, and buckwheat are difficult to digest for a compromised gut. If you are unsure about your sensitivity to grains, eliminate all grains from your diet. Then slowly, one by one, add each of the Body Ecology grains to your diet, noticing any signs of inflammation. The inflammatory response is not limited to your digestive tract. Sometimes food-related inflammation can show up in the joints and the skin, as brain fog, or as any other weakened system in your body.

When eating Body Ecology grains, it is essential to properly prepare them.This means soaking grains anywhere from 8-24 hours before preparation. Adding 1 tablespoon of lemon juice per 1 cup of grains furthers the process. This important step requires little time, but it does take some planning.


Eat raw egg yolks or lightly cooked eggs. Egg whites contain a protein called avidin, which binds to the nutrient biotin that is present in raw egg yolk. Cooking actually deactivates avidin. So eggs that are cooked to the point where the yolk is still runny preserves some of the biotin while eliminating the biotin-binding effects of avidin in raw egg whites.

Eggs are sometimes a source of inflammation to those who are sensitive to them. If you think that you may be sensitive to eggs, eliminate them from your diet for several weeks. Then add them back into your diet and watch for any inflammatory response that may or may not be in the gut.


Vegetables are an important component of the 80/20 food combining principle of the Body Ecology Diet. The rule is this: 80% of each meal contains non-starchy land and ocean vegetables while the remaining 20% are animal proteins, starchy vegetables, or Body Ecology grains.

  • Most vegetables are your friends! Get to know them. Experiment with fermenting as much as possible, especially the sugary or starchy ones like beets, carrots, and yams.
  • Roast and steam. Changing the texture of a vegetable can greatly influence how much you enjoy eating it.
    • Try roasting broccoli, cauliflower, garlic, onions, zucchini, and summer squash. Simply toss in coconut oil, the most stable fat to cook with, and sprinkle with Celtic sea salt or your favorite toasted spice blend.
    • For a healthy potato chip alternative, bake kale in a 350 degree oven for 5-12 minutes. Chop kale into thin slices and massage coconut oil and lemon juice onto the leaves before baking. If the coconut oil is solid when you spoon it onto the kale, you will find that it liquefies with the heat from your hands. Add thinly sliced onion or shallots to the kale mixture for variety. Sprinkle with Celtic sea salt to season.
  • Ocean vegetables are a healthy and fun way to introduce a wide spectrum of minerals into the diet.
    • Arame, hijiki, and wakame are all seaweeds that require soaking before use. They are wonderful when mixed into a salad or cultured with your fermenting vegetables.
    • Dulse and nori can be finely chopped as is and sprinkled onto a salad.
    • Kombu is an excellent addition to soups or when added to water before cooking soaked grains.

Veggies to Avoid: Nightshades, like tomato, peppers, and eggplant (all are actually fruits), contain lectins and can exacerbate inflammatory conditions.


Most fruits are too sugary when healing the inner lining of the intestinal tract. What fruits are available for you to enjoy? Lemon, lime, black currants, and cranberries. You will find that a squeeze of lemon enlivens almost any dish and is a refreshing accompaniment to water first thing in the morning.

Watch out for dried forms of black currents and cranberries! Manufacturers often add sugar and unhealthy oils, like canola or vegetable oils that will easily go rancid. These oils keep the berries from sticking together.

When the inner ecology of your gut is beginning to harmonize, experiment by slowly adding low glycemic fruits like grapefruit and kiwi to your diet.


  • Meats are Body Ecology friendly when eaten with mostly vegetables.Follow the 80/20 principle of eating only 20% of your meal as animal protein, while choosing non-starchy vegetables and sea vegetables for the remaining 80%.
  • Choose organic and grass-fed meats or wild game. When eating organic meats, experiment with incorporating organ meats and bone marrow into your dishes and soups, as they are fortifying and nutrient-dense.

What To Remember Most About This Article:

Following the principles of the Body Ecology diet doesn't have to be confusing! By using these simple healthy eating guidelines, you can greatly improve your quality of life:

  • Cook with healthy fats like coconut oil to boost your energy throughout the day.
  • Vegans can receive the essential omega-3 fatty acids they need by including fermented Spirulina in Body Ecology Super Spirulina Plus in their diet.
  • Enjoy Body Ecology grains that are properly prepared by soaking 8 to 24 hours in advance.
  • Lightly cooked eggs contain the most nutritional value by preserving biotin in the runny egg yolk!
  • Vegetables are the star of the Body Ecology Diet. 80% of each meal should contain non-starchy land and ocean vegetables with 20% animal proteins, starchy vegetables, or Body Ecology grains.
  • Limit sugary fruits in order to fully heal the digestive tract.
  • Always eat organic, grass-fed meats as 20% of your meal.

Product Recommendations:

  • Kefir Starter

    Kefir Starter

    Better Digestion, Boost Immunity

    Kefir has many benefits, including better digestion of fats, proteins and carbohydrates. It has been known for thousands of years for its anti-aging and immune-enhancing properties.

    Kefir is an ancient cultured food, rich in amino acids, enzymes, calcium, magnesium, phosphorus and B vitamins. Kefir means "feel good" in Turkish, and that's just how you'll feel after drinking a glass in the morning! Easy and fun to make at home, it is superior to commercial yogurt. An absolute must after antibiotic use!

    Unlike yogurt, kefir can actually colonize the intestinal tract and is simple and fun to make at home. To make kefir: Mix one packet with 1 quart of warm milk, cover and set at room temperature for 18-24 hours. Refrigerate and enjoy!

    Each packet yields 1 quart of kefir, and can be reused up to 7 times. This means you can create 10 ½ gallons of kefir from one box!

    • Digest fats, proteins and carbohydrates
    • Has anti-aging and immune-enhancing properties
    • Rich in amino acids, enzymes, calcium, magnesium, phosphorus and B vitamins
    • An absolute must after antibiotic use
  • Veggie Culture Starter

    Veggie Culture Starter

    Resist Infections, Enhance Digestion

    • Ideal for appetite and weight control
    • Ideal for pregnant women
    • Ideal for children with Autism and ADD
    • Can be enjoyed daily
    • Easy to make at home
  • Vitality SuperGreen

    Vitality SuperGreen

    Complete Superfood Nutrition

    Benefits for the common condition of leaky gut* - formulated with ingredients shown to maintain a healthy gut lining1,2,3

    What makes Vitality SuperGreen different from all the other green drinks on the market today? It’s the very alkalizing formula - the fermented algae blend, red marine blend, intestinal support blend and fermented green veggies —specially created by Donna Gates—that soothes and is very healing to the gut lining. A generous amount of nutrient-rich elements like L-glutamine, FOS from chicory inulin, GMO-free Sunflower Lecithin, and aloe vera extract (200:1) help establish and maintain a healthy inner ecosystem. We’ve spared no cost in blending together an extraordinary spectrum (or life force) of fermented algae and cereal grasses, fermented green veggies, enzymes, probiotics and food-based supplements providing you the highest quality fermented green drink on the market today.

    Nourish Your Inner Ecosystem with 2 scoops per day.

    Vitality SuperGreen:

    • Strengthens immunity so you feel more energetic and vibrant*
    • Offers an excellent source of complete nutrition - easily assimilated protein, enzymes, vitamins, minerals, lignans, essential fatty acids, nucleic acids, and beneficial microflora*
    • Soy Free • Dairy Free/Vegan
    • Provides healthy food for beneficial microflora - a potent, mineral-rich blend of fermented algae and red marine algae4
    • Fermented to magnify bioavailability*
    • Rich in antioxidants
    • Detoxifies the body to help maintain a healthy weight*
    • Unlike many superfoods on the market today, Vitality SuperGreen tastes great!
  • Super Spirulina Plus

    Super Spirulina Plus

    Detoxify and Support Cellular Health

    • A naturally fermented source of probiotics and bio-available superfoods
    • 100% fermented for increased bio-availability
    • A vegan, kosher, and Organic Certified product
    • Helps to detoxify your body, maintain a healthy weight, and boost energy
  • Assist Full Spectrum Enzymes

    Assist Full Spectrum Enzymes

    Break Down Food, Absorb Nutrients and Prevent Gas and Bloating

    • One of the most complete and powerful digestive enzymes available
    • Assures digestion of proteins over the entire pH range from 2.0 to 11.0
    • Fast-acting, high-potency enzyme formula
  • Assist SI

    Assist SI

    Maximize Your Food’s Potential to Nourish, Energize, and Heal!

    Unable to fully digest your food? Add more wood to the fire.

    Assist SI bolsters your digestion by delivering more enzymes to where you need them most—in your small intestine. This is where tiny finger-like villi reach out and seize nutrients, pulling them into your bloodstream.

    But if you don’t have enough enzymes to break apart large molecules of food, the villi can’t do their job. And unabsorbed food ferments in the small intestine, creating painful gas and irregular bowel movements.

    Assist SI delivers the same enzymes that your pancreas releases into the opening of the small intestine, ensuring your villi have something to grab on to and that you get the nutrition you need.

    Suggestions For Use
    Take 1 - 3 capsules with each meal. Combine with Assist Full Spectrum Enzymes and Assist Dairy & Protein for greater results.

    • Contains all the enzymes that your small intestine requires
    • Provides maximum absorption
    • Breaks down hard-to-digest dairy
    • Helps tone the intestinal wall
    • Helps eliminate bloating and gas
    • Helps get rid of bacterial overgrowth (SIBO)
    • Supports regular, healthy bowel movements
    • Non-GMO, dairy-free, soy-free, and gluten-free
  • Assist Dairy & Protein

    Assist Dairy & Protein

    Maximize the Absorption of the Protein You Eat, Minimize Waste or Toxicity

    • Enjoy dairy foods again!
    • Enjoy the benefits of milk kefir without the side effects of the casein
    • Aids in the digestion of proteins from animal foods, dairy foods, nuts, seeds and legumes
  • Stevia Liquid Concentrate

    Stevia Liquid Concentrate

    Sweet-tasting Herbal Extract Dietary Supplement

    • Zero Calorie, Zero Carbohydrates, Zero Glycemic Index
    • 985 servings in every bottle
    • Bitter-free, refreshingly sweet, smooth-tasting
    • Minimal processing for highest purity

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  • Yvonne

    Hello Jean,
    Have you looked into histamine intolerance - This condition is well known in Europe but for some reason not here in the States. All foods release histamine some more than others - healthy foods like fermented foods, advocado, cheese release more than others. Some people have insuffient DAO enzyme to counteract the histimine. Look it up online - it just might be your answer!

  • Jean Bentsen

    I love your website and started following the Body Ecology diet about a year ago and the reflux and yeast infections I have had for many years completely cleared up. I was thrilled. Unfortunately, after about 3 months my rosacea flared worse than it had in 10 years. After researching on the internet I discovered many of the foods that are rosacea triggers are exactly what I was eating. I tried elimination diets as I did not want to start using antibiotics as suggested by my doctor. The acne rosacea cleared on the extremely bland diet (still had flushing) but every time I start incorporating the "good" foods back in my diet, especially fermented foods, the acne returns. I am 61 years old stopped using bio identical hormones when I started the Body Ecology diet. Any suggestions would be appreciated.

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Information and statements regarding dietary supplements/products have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Information on this website is provided for informational purposes only and is a result of years of practice and experience by the author. This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information on this website for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your healthcare provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website.

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