All changes require some time to consolidate and they don't have to be any easier.

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The idea is to gradually introduce new foods to old ones and use fresh and as little processed food as possible. Cut down on dairy products and gluten as much as possible, as well as alcohol and refined sugars.

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If you don't eat legumes (beans, lentils, chickpeas, etc.) you can start by adding 1 teaspoon of a mixed legume to your dish or soup.

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If you eat few vegetables or a variety of them, add 1 new green a week or every other day, for example, to your plate. It could be ground up in a soup or sauce, or in a smoothie, or mixed into pastry or a salad.

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If you don't drink water or drink very little, you can start by drinking 1 large glass of water when you wake up and another before you go to bed. Then gradually increase your intake throughout the day.

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If you only eat one type of rice, add a teaspoon or soup of another type of rice to the rice you're used to eating.

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Here are some examples to guide you:

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Normal white rice + Basmati rice

 

Basmati rice + Brown basmati rice

 

Brown basmati rice + Brown, red, black or wild rice

 

 

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If you consume dairy products:

 

Cow's milk, cheese or yogurt Organic goat's milk, cheese or yogurt (it is less inflammatory as it has a protein more similar to ours).

 

Goat's milk, cheese or yogurt Plant-based milk, cheese or yogurt (cashew, almond, oat, coconut, hazelnut, rice, etc.)

 

 

 

 

Regular wheat bread (white flour) whole wheat bread 

 

Whole wheat bread Slow fermentation whole wheat bread

 

Slow fermented whole wheat bread Bread with gluten-free flours (oats, rice, buckwheat, polvilho, cassava, grain flour, etc.)