Example Recommendations

VIOME
BENNY SMALL'S RECOMMENDATIONS

I nt
D e aro
r Bdeunny
c t ioSma
n ll,
The info rmatio n o n this repo rt is fo r educatio nal and info rmatio nal use o nly. The info rmatio n is no t intended to be used
by the custo mer fo r any diagno stic purpo se and is no t a substitute fo r pro fessio nal medical advice. Yo u sho uld always
seek the advice o f yo ur physician o r o ther healthcare pro viders with any questio ns yo u may have regarding diagno sis,
cure, treatment, mitigatio n, o r preventio n o f any disease o r o ther medical co nditio n o r impairment o r the status o f yo ur
health.
T e st Name : Gut Intelligence Test S ample S ource :
Authorize d Orde r Pe rson: Benny Small Date Colle cte d: Not Available
Custome r Name : Benny Small Date Re ce ive d:
DOB: 12/10/1980 Date Issue d: Not Available
G e nde r: Male S ample ID: 131631830590176
Custome r Id: 52745e14
Recommendations
It’s here! Your personalized Viome recommendations.
Your recommendations
Your personalized recommendations are based on the activity of microbes in your gut and the information you’ve provided.
Your recommendations are aimed at balancing your overall microbiome. Let’s put it this way: Your food list highlights foods
that will be transformed by your microbes into beneficial substances while limiting foods that will be transformed into harmful
metabolites.
Remember, you and your microbiome are unique, and no single recommendation applies to everyone. The same foods can
be beneficial for one person, neutral for another, and harmful for others. Ready to dig in?
Your foods
Your food recommendations have been classified into 4 ranks to help you achieve optimum health and well-being. These
are:
1. Superfoods. Meet your food destiny. These are your most beneficial foods.
2. Enjoy. Build a strong foundation with these nutrient dense foods.
3. Minimize. You should still eat these foods (but within limits).
4. Avoid. These foods are your personal kryptonite.
Your recommended servings

We all struggle to figure out serving sizes on food labels because they only act as measurement tools, they are not
personalized for you.
With your food list, you get personalized servings to inform you on how much you should eat from each food category in a
given day. And under each food, you’ll find Viome’s serving size, so you know the exact amount of that food to eat.
Tip: If you are very active in a day, you can increase your servings from each food category proportionally for that day.
Once you master your total servings per day, you can aim to achieve diversity by eating your recommended servings for
each food rank.
Before you get started

Your success means a lot to us. Read our tips below before you begin.
What About Allergies?
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T e st Name : Gut Intelligence Test
Custome r Name : Benny Small
DOB: 12/10/1980
You may notice some foods that you are allergic or sensitive to in your recommended food lists. Err on the side of
caution. If you know you have a reaction or dislike to a recommended food, please do not consume it.
Foods are specifically chosen based on your unique microbiome rather than on allergies.
When is it best to eat?
Aim to eat three meals a day. Based on your metabolism, you will likely not need to snack in between meals. If you eat a
high protein or high fat meal, wait until you feel hungry before eating again. Avoid eating three hours before you go to
bed.
Go for variety
Explore foods that you haven’t tried and since we’re at it, alternate choices instead of eating the same food every day.
Choose different foods from each of your superfood, enjoy, and minimize food categories based on your recommended
amounts.
Listen to your body
Your recommended amounts are a guideline on the quantity of foods you should aim for. Stop eating once you are
comfortably satiated or 80% full. Monitor how you feel, including your hunger, energy level, and mood or other forms of
discomfort 1-3 hours after eating. If you consistently feel worse in any of these areas, you may need to adjust your food
choices.
What else?
In addition to your food plan, your microbiome and your metabolism will gain an extra benefit from sustained movement.
Exercising 3 to 5 times per week is an essential component in balancing how well you metabolize foods.
Intermittent fasting with guidance may be incorporated as a strategy to improve metabolic efficiency.
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My Foods
Ve g e t a b le s
52 reco mmended vegetables
1 avo id vegetables
4 servings o f vegetables per day
P r o t e ins & F a t s
57 reco mmended pro teins & fats
1 avo id pro teins & fats
3 servings o f pro teins & fats per day
F r uit s & G r a ins

49 reco mmended fruits & grains
2 avo id fruits & grains
4 servings o f fruits & grains per day
H e r b s , Sp ic e s & O t he r
52 reco mmended herbs, spices & o ther
0 avo id herbs, spices & o ther
4 servings o f herbs, spices & o ther per day
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My S uperf oods
We recommend you eat more of these foods
These fo o ds pro vide the mo st benefit to yo ur gut health and bio diversity.
Cranberry
i Superfood
Fruits & Grains
Cranberry
Fruits & Grains
1/2 cup
Cranberry contains flavonoids which are a class of polyphenols. After an analysis of your microbiome and taking your
wellness goals into account, it has been determined that cranberry in your diet will be of benefit for you. Polyphenols are
a complex group of many compounds released following microbial metabolism. Polyphenols balance your microbiome,
encourage growth of beneficial Lactobacillus and Bifidobacteria species and inhibit growth of harmful or pathogenic
bacteria. It has been reported that polyphenols decrease inflammation and benefit many biological systems including the
gastrointestinal, hormonal, neurological, ocular, and immune systems.
https://www.ncbi.nlm.nih.gov/pubmed/2054 0696
Garlic
i Superfood
Herbs, Spices & Other
Garlic
Herbs, Spices & Other
1 clove
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Garlic contains allicin which is a thiosulfinate. After an analysis of your microbiome and taking your questionnaire data
into account, it has been determined that garlic in your diet will be helpful for you. Allicin promotes richness and diversity
of your microbiome, specifically by promoting the activity of Bacteroidetes and Firmicutes species. It has been reported
that allicin is anti-viral, anti-bacterial and antioxidant. Allicin also has many health benefits ranging from cancer
prevention to neurological health.
https://www.ncbi.nlm.nih.gov/pubmed/283264 4 6
https://www.ncbi.nlm.nih.gov/pubmed/294 7 7 4 29
Kale
i Superfood
Vegetables
Kale
Vegetables
1 cup
Kale contains fiber which is a complex carbohydrate. After an analysis of your microbiome and taking your questionnaire
data into account, it has been determined that kale in your diet will be beneficial for you. Fiber is converted by your
microbiome to produce butyrate. It has been reported that fiber increases microbial diversity, prevents constipation,
helps manage weight, regulates blood sugar and aids with gastrointestinal distress.
Sauerkraut
i Superfood
Vegetables
Sauerkraut
Vegetables
1 cup
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Sauerkraut contains probiotics which are beneficial microbes. After an analysis of your microbiome and taking your
wellness goals into account, it has been determined that sauerkraut in your diet will be of benefit for you. Probiotics
restore and promote diversity and balance in your microbiome. This helps to decrease and prevent inflammation, manage
symptoms of gastrointestinal distress, promote regularity, and balance your immune responses. A diverse microbiome
also optimizes conversion of dietary nutrients to enhance your health.
https://www.hindawi.com/journals/jfq/2017 /512357 2/
Watermelon
i Superfood
Fruits & Grains
Watermelon
Fruits & Grains
1 cup, diced
Melon contains vitamin C which is a water-soluble vitamin. After an analysis of your microbiome and taking your data into
account, it has been determined that melon in your diet will be of benefit for you. Vitamin C impacts the activity, enzyme
production, immune system regulation and nutrient absorption which are just some of the responsibilities of your gut
microbiome. Research shows that vitamin C affects the function of Bifidobacterium and Clostridium species. Vitamin C is
a powerful antioxidant, can protect against cardiovascular disease, boost immunity, promote nutrient utilization and help
fight vision loss.
https://www.ncbi.nlm.nih.gov/pubmed/2994 17 7 7
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My Foods to Avoid
We recommend you avoid these foods
These fo o ds are unhealthy fo r yo ur gut health and bio diversity.
Bell Pepper (organic)

i Avoid
Vegetables
Bell Pepper (organic)

Vegetables
Your microbiome contains pepper mild mottle virus, which is known to cause disease in bell pepper. Since plant viruses in
the microbiome could potentially cause immune system activation in humans, it is recommended you avoid bell pepper.
Cherry (organic)
i Avoid
Fruits & Grains
Cherry (organic)
Fruits & Grains
Your microbiome contains cherry leaf roll virus, which is known to cause disease in cherry. Since plant viruses in the
microbiome could potentially cause inflammation in humans, it is recommended you avoid cherry.
Hemp Hearts
i Avoid
Proteins & Fats
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Hemp Hearts
Proteins & Fats
Your microbiome contains Cannabis cryptic virus, which is known to cause disease in hemp hearts. Since plant viruses in
the microbiome could potentially cause inflammatory symptoms in humans, it is recommended you avoid hemp hearts.
Rice Noodles
i Avoid
Fruits & Grains
Rice Noodles
Fruits & Grains
Your data indicates that you are likely to have an increased blood sugar response to rice noodles. Try substituting
cabbage instead.
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M y Fo o ds
Vegetables 4 per day
We r e c o mme nd yo u b r e a k yo ur d a ily Ve g e t a b le s int a ke b y t he f o llo wing

a mo unt s
Sup e r f o o d + E njo y 3
M inimize 1
Alfalfa Sprouts Artichoke

Vegetables Enjo y Vegetables Enjo y
1 cup 1 cup, diced
Arugula Asparagus
1 cup 15 spears
Bamboo Shoots Bean Sprouts

1 cup, sliced 1 cup
Beet Beet Greens

Vegetables Minimize Vegetables Minimize
1 cup 1 cup
Bok Choy Broccoli

1 cup 1 cup
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Brussels Sprouts Burdock Root

1 cup 2/3 cup
Cabbage Cardoon (thistle stem)

1 cup 1 cup
Carrot Cauliflower
1 cup, sliced 1 cup
Celeriac Celery (organic)

1 cup 1 cup
Chard Chayote Squash

Vegetables Minimize Vegetables Enjo y
1 cup 1 cup, co o ked
Chicory (root) Collard Greens

Vegetables Minimize Vegetables Minimize
1/2 cup 1 cup
Cucumber Dandelion Greens

Vegetables Enjo y Vegetables Minimize
1 cup 1 cup
Eggplant Endive
1 cup 1 cup
Escarole Fennel Bulb

1 cup 1 cup
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Gourd Green Beans

1 cup, sliced 1 cup
Hard Squash Jerusalem Artichoke

1/4 cup, co o ked 1 cup
Jicama Kale
Vegetables Enjo y Vegetables S upe rf o o d
1 cup 1 cup
Kimchi Kohlrabi
1 cup 1 cup
Leek Lettuce
1/2 cup, sliced 1 cup
Mushrooms Mustard Greens

1 cup, diced 1 cup
Okra Onion
1 cup 1 cup
Parsley Parsnip
1 cup 1/2 cup
Peas Pepino Melon

1/4 cup 1 cup
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Pickle (unsweetened) Potato (small, organic)

2 who le 1 half
Pumpkin Radicchio
1 cup 1 cup, sliced
Radish Rutabaga
1 cup, sliced 1 cup, sliced
Sauerkraut Seaweed (fresh)

Vegetables S upe rf o o d Vegetables Enjo y
1 cup 1/4 cup
Shallot Snap Peas

1 tablespo o n 1 cup
Spinach (organic) Spirulina

1 cup 2 tablespo o ns
Sprouted Radish Seeds Summer Squash

1 cup 1 cup, co o ked
Taro Tomato (organic)

1/2 cup 1 cup, peeled, seeded
Turnip Water Chestnuts

1 cup 1/2 cup
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Watercress Yam or Sweet Potato

1 cup 1/2 cup
Zucchini Squash
Vegetables Minimize
1 cup, co o ked
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M y Fo o ds
Proteins & Fats 3 per day
We r e c o mme nd yo u b r e a k yo ur d a ily P r o t e ins & F a t s int a ke b y t he f o llo wing

a mo unt s
M inimize 1
Abalone Adzuki Beans

Pro teins & Fats Enjo y Pro teins & Fats Enjo y
3 o unces 1 cup, co o ked
Almond Milk (unsweetened) Almonds

Pro teins & Fats Pro teins & Fats Minimize
1 cup 20 nuts
Enjo y Anchovy
Pro teins & Fats Minimize
3 o unces
Avocado Avocado Oil

1 half 1 tablespo o n
Beef (fatty, grass-fed) Beef (lean, grass-fed)

Pro teins & Fats Minimize Pro teins & Fats Enjo y
1 1/2 o unces 2 o unces
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Black Beans Black Eyed Peas

3/4 cup, co o ked 3/4 cup, co o ked
Bone Broth (fish) Bone Broth (mammal)

Pro teins & Fats Minimize Pro teins & Fats Minimize
1 cup 1 cup
Bone Broth (poultry) Brazil Nuts

Pro teins & Fats Enjo y Pro teins & Fats Minimize
1 cup 5 nuts
Buffalo Butter
3 1/2 o unces 1 teaspo o n
Cashews Catfish
15 nuts 2 1/2 o unces
Caviar or Roe Cheese

2 o unces 1 o unce
Chestnuts Chia Seeds

3 o unces 1 o unce, dry
Chicken (dark) Chicken (white)

Chickpeas Coconut MCT Oil

1/2 cup, co o ked 1 1/2 tablespo o ns
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Coconut Meat Coconut Milk (unsweetened)

Pro teins & Fats Minimize Pro teins & Fats
1 1/2 o unces 1/4 cup
Minimize
Coconut Oil Cod, Alaskan

1 tablespo o n 6 o unces
Cornish Game Hen Crayfish

1 half 6 o unces
Duck Dungeness Crab, Pacific

Eel Egg (large)

3 o unces 2 who le
Egg White Egg Yolk

3 eggs 3 eggs
Emu Fava Beans

4 o unces 1/2 cup, co o ked
Filberts or Hazelnuts Flax Oil

15 nuts 1 tablespo o n
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Flax Seeds Game Meat (venison, elk)

Pro teins & Fats Enjo y Pro teins & Fats
2 tablespo o ns 3 1/2 o unces
Minimize
Ghee Goat
1 teaspo o n 5 o unces
Goat Cheese Goat Milk

1 o unce 1/2 cup
Goose Grape Seed Oil

3 o unces 1 tablespo o n
Haddock Halibut, Pacific

6 o unces 5 o unces
Heavy Cream (33% fat) Herring

2 tablespo o ns 3 o unces
Hickory Nuts Kefir

15 nuts 1/2 cup
Lamb Lentils
2 1/2 o unces 4 o unces, co o ked
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Lima Beans Lobster

1/2 cup, co o ked 6 o unces
Lotus Seeds Macadamia Nuts

4 o unces 10 nuts
Mackerel Mussel
3 o unces 3 o unces
Natto Olive Oil

2 1/2 o unces 1 tablespo o n
Olives Ostrich
20 o lives 4 o unces
Peanuts Pecans
20 peanuts 15 nuts
Perch Pheasant
5 o unces 4 o unces
Pine Nuts Pinto Beans

1 1/2 tablespo o ns 3/4 cup, co o ked
Pistachio Pork (lean)

35 nuts 1 o unce
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Pumpkin Seeds Quail

2 teaspo o ns 2 1/2 o unces
Rainbow Trout Red Beans

4 o unces 3/4 cup, co o ked
Ricotta or Cottage Cheese (2% fat) Safflower Oil

Pro teins & Fats Pro teins & Fats Enjo y
3 o unces 1 tablespo o n
Enjo y Salmon, Pacific (wild-caught)

Pro teins & Fats
3 o unces
Enjo y
Sardine Scallops
2 o unces 5 o unces
Sesame Seeds Sheep Cheese

3 tablespo o ns 1 o unce
Sheep Milk Shellfish Clam

1/4 cup 3 o unces
Shellfish Oyster Shrimp (domestic)

3 o unces 5 o unces
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Soy Milk (unsweetened) Soybeans (non-GMO)

1 cup 1/2 cup
Squid Sunflower Seeds

3 o unces 2 tablespo o ns
Tempeh Tofu
1/2 cup 3/4 cup
Tuna (pole caught) Turbot

5 o unces 5 o unces
Turkey (dark) Turkey (white)

Veal Walnuts
1 1/2 o unces 12 nuts
White Beans Whole Milk

1/2 cup, co o ked 1/2 cup
Yogurt (plain)
Pro teins & Fats Enjo y
1/2 cup
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M y Fo o ds
Fruits & Grains 4 per day
We r e c o mme nd yo u b r e a k yo ur d a ily F r uit s & G r a ins int a ke b y t he f o llo wing

a mo unt s
M inimize 1
Amaranth Apple (medium, organic)

Fruits & Grains Minimize Fruits & Grains Enjo y
1/2 cup, co o ked 1 who le
Apricot Banana (small)

Fruits & Grains Enjo y Fruits & Grains Enjo y
3 who le 1 who le
Barley Blackberry
3 o unces, co o ked 1 cup
Blueberry Boysenberry
1 cup 1 cup
Breadfruit Brown Rice

1 cup, sliced 1/2 cup, co o ked
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Buckwheat Bulgur
Cantaloupe Cassava
1 cup, diced 1/2 cup, sliced
Corn Tortilla (organic, non-GMO) Couscous

Fruits & Grains Fruits & Grains Minimize
1 to rtilla 1/2 cup, co o ked
Minimize Cranberry
Fruits & Grains S upe rf o o d
1/2 cup
Currant Dates
Fruits & Grains Minimize Fruits & Grains Minimize
1 cup 2 who le
Dragon Fruit Elderberry

Fruits & Grains Enjo y Fruits & Grains Minimize
1 cup, diced 1 cup
Fig Goji Berry

Fruits & Grains Minimize Fruits & Grains Minimize
2 who le 1/2 cup
Gooseberry Grapefruit
1 cup 1 who le
Grapes (organic) Guava

1 cup 2 who le
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Honeydew Melon Huckleberry

1 cup, sliced 1 cup
Jackfruit Kamut
1 cup 1/2 cup, co o ked
Kiwi Kumquat
2 who le 12 who le
Lemon Lime
1 who le, juiced 1 who le, juiced
Loganberries Lychee
1 cup 1 cup
Mango Mangosteen
1 cup, sliced 1 cup, sliced
Marionberry Millet
Mulberries Nectarine (organic)

1 cup 1 who le
Oats Orange
1/2 cup, co o ked 1 who le
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Papaya Passionfruit
1 cup, sliced 3/4 cup
Peach Pear (organic)

1 who le 1 who le
Persimmon Pineapple
2 who le 1 cup
Plantain Plum
1/2 cup 3 who le
Pomegranate Prunes
1 half 6 who le
Pummelo Quinoa
1 half 1/2 cup, co o ked
Raspberry Rhubarb
1 cup 1 cup, sliced
Rye (sprouted bread) Salmonberry

1 slice 1 cup
Sour Cherries Star Fruit

1 1/3 cup 1 cup, sliced
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Strawberry (organic) Triticale

Watermelon Wheat (sprouted bread)

Fruits & Grains S upe rf o o d Fruits & Grains Minimize
1 cup, diced 1 slice
White Rice Wild Rice

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M y Fo o ds
Herbs, S pices & O ther 4 per day
We r e c o mme nd yo u b r e a k yo ur d a ily H e r b s , Sp ic e s & O t he r int a ke b y t he

f o llo wing a mo unt s
M inimize 1
Allspice Basil
Herbs, Spices & Other Enjo y Herbs, Spices & Other Enjo y
1/4 teaspo o n 1/4 teaspo o n
Bay Leaf Black Pepper

Black Tea (brewed) Cane Sugar

Herbs, Spices & Other Enjo y Herbs, Spices & Other Minimize
1 cup 1 teaspo o n
Capers Caraway Seed

1 teaspo o n 1/4 teaspo o n
Cardamom Carob
1/4 teaspo o n 1 tablespo o n
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Cayenne Pepper Celery Seed

Chervil Chili Powder

Cilantro Cinnamon
2 tablespo o ns 1/4 teaspo o n
Cloves Cocoa (unsweetened)

1/8 teaspo o n 1 tablespo o n
Coconut Water Coffee (brewed, organic)

1 cup 1 cup
Coriander Cumin
Dill (fresh) Fennel Seed

2 tablespo o ns 1/4 teaspo o n
Fenugreek Seed Garlic

Herbs, Spices & Other Enjo y Herbs, Spices & Other S upe rf o o d
1/4 teaspo o n 1 clo ve
Ginger Grape Leaves

1 tablespo o n 4 leaves
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Green Tea (brewed) Herbal Tea (brewed)

1 cup 1 cup
Honey Horseradish
1 teaspo o n 1 teaspo o n
Hot Pepper (organic) Mace

Maple Syrup Marjoram

Herbs, Spices & Other Minimize Herbs, Spices & Other Enjo y
1 teaspo o n 1/8 teaspo o n
Miso Molasses
1 teaspo o n 1 teaspo o n
Mustard Seed Nutmeg

Oregano Paprika
Peppermint (fresh) Poppy Seed

1 tablespo o n 1 teaspo o n
Rice Milk Rosemary (fresh)

Herbs, Spices & Other Minimize Herbs, Spices & Other Enjo y
3/4 cup 1 teaspo o n
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Saffron Sage
Savoury Sea Salt or Himalayan Salt

Herbs, Spices & Other Enjo y Herbs, Spices & Other
Minimize
Spearmint (fresh) Stevia

1 tablespo o n 1 package
Tarragon Turmeric
Vanilla Extract Vinegar

1/4 teaspo o n 1 teaspo o n
Vinegar Apple Cider Wheatgrass

1 teaspo o n 2 tablespo o ns
White Tea (brewed)

Herbs, Spices & Other Enjo y
8 o unce
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S upplements
The elements required for a healthy microbiome can be found in food but can be enhanced with
dietary supplements.
Lo o k fo r supplements with the fo llo wing ingredients:
Digestive Support Digestive Enzyme

Naturally stimulated by bitter fo o ds
STW 5
Pepsin, pancreatin, amylase, pro tease,
lipase, o x bile
Polyphenols Probiotics
Naturally fo und in co lo rful fruits and Naturally fo und in fermented fo o ds
vegetables
Lacto bacillus plantarum
Resveratro l
Vio me reco mmendatio ns are no t evaluated o r appro ved by FDA and are no t required to be appro ved by FDA. The
reco mmended fo o d and supplements are intended to suppo rt general wellbeing and are no t intended to treat, diagno se,
mitigate, prevent, o r cure any co nditio n o r disease. Please seek advice fro m yo ur medical do cto r and check all
ingredients fo r a kno wn allergy o r sensitivity prio r to taking
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Vi om e Met hodology
Micro bial to tal RNA is extracted, ribo so mal RNA mo lecules are remo ved fro m to tal RNA, and the remaining RNA
mo lecules are sequenced o n Illumina NextSeq o r No vaSeq. Pro prietary bio info rmatics algo rithms are used to perfo rm
taxo no mic classificatio n and functio nal analysis o f the sequencing data.
Met hod Li m i t at i on
Vio me’s results and reco mmendatio ns are based o n o ur ability to identify and quantify tho usands o f micro bial taxa .
Such vast diversity has no t been captured in the geno mic databases, so it is impo ssible to assess it co mprehensively.
There are micro o rganisms that thrive in the gut who se geno mes have no t been sequenced. Vio me is unable to identify
tho se specific o rganisms, but can identify their near neighbo rs, which have similar ho mo lo gy. There are also taxa that we
canno t discriminate because o f their sequence similarity, fo r example at the strain level. There are so me RNA transcripts
that may no t always align and match to specific kno wn o rganisms, which may be due to the fact that these sequences
are po o rly characterized, reliable co nsensus sequence may no t be available fo r reference. Vio me mo nito rs the gro wth o f
public geno mic databases and will update its o wn databases when there is sufficient new info rmatio n to be wo rthy o f
inco rpo ratio n.
Detectio n o f a micro o rganism by this test do es no t imply having a disease. Similarly, no t detecting a micro o rganism by
this test do es no t exclude the presence o f a disease-causing micro o rganism. Further, o ther o rganisms may be present
that are no t detected by this test. This test is no t a substitute fo r established metho ds fo r identifying micro o rganisms
o r their antimicro bial susceptibility pro ﬁle. Results are qualitative and identify the presence o r absence o f identified
anno tated o rganisms.
The Gut Intelligence Test was develo ped by, and its perfo rmance characteristics determined by Vio me Inc. It has no t
been cleared o r appro ved by the US Fo o d and Drug Administratio n. The FDA has determined that such clearance o r
appro val is no t necessary. This labo rato ry is CLIA certified (32D2156145) to perfo rm high co mplexity testing. Sequencing
was perfo rmed at The OMRF Clinical Geno mics Center (CLIA 37D2111727). Co ntact Vio me fo r any further questio ns.
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BENNY SMALL'S RECOMMENDATIONS
VERSION: 2.2.1

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VIOME

BENNY SMALL'S RECOMMENDATIONS

It’s here! Your personalized Viome recommendations.

2. Enjoy. Build a strong foundation with these nutrient dense foods.

4. Avoid. These foods are your personal kryptonite.

Your recommended servings

Before you get started

What About Allergies?

When is it best to eat?

Listen to your body

F r uit s & G r a ins

Bell Pepper (organic)

Bell Pepper (organic)

We r e c o mme nd yo u b r e a k yo ur d a ily Ve g e t a b le s int a ke b y t he f o llo wing

Alfalfa Sprouts Artichoke

1 cup 1 cup, diced

Bamboo Shoots Bean Sprouts

1 cup, sliced 1 cup

Beet Beet Greens

Bok Choy Broccoli

Brussels Sprouts Burdock Root

1 cup 2/3 cup

Cabbage Cardoon (thistle stem)

1 cup, sliced 1 cup

Celeriac Celery (organic)

Chard Chayote Squash

1 cup 1 cup, co o ked

Chicory (root) Collard Greens

1/2 cup 1 cup

Cucumber Dandelion Greens

Escarole Fennel Bulb

Gourd Green Beans

1 cup, sliced 1 cup

Hard Squash Jerusalem Artichoke

1/4 cup, co o ked 1 cup

1/2 cup, sliced 1 cup

Mushrooms Mustard Greens

1 cup, diced 1 cup

1 cup 1/2 cup

Peas Pepino Melon

1/4 cup 1 cup

Pickle (unsweetened) Potato (small, organic)

1 cup 1 cup, sliced

1 cup, sliced 1 cup, sliced

Sauerkraut Seaweed (fresh)

1 cup 1/4 cup

Shallot Snap Peas

Spinach (organic) Spirulina

Sprouted Radish Seeds Summer Squash

1 cup 1 cup, co o ked

Taro Tomato (organic)

1/2 cup 1 cup, peeled, seeded

Turnip Water Chestnuts

1 cup 1/2 cup

Watercress Yam or Sweet Potato

1 cup 1/2 cup

We r e c o mme nd yo u b r e a k yo ur d a ily P r o t e ins & F a t s int a ke b y t he f o llo wing

Abalone Adzuki Beans