NOURISH YOUR BODY FROM THE INSIDE OUT
NOURISH YOUR BODY FROM THE INSIDE OUT
13 Everyday Foods to Support Gut Health, Brain Health, Heart Health & Healthy Inflammation
Inspired Changes Health & Wellness
By Leah | Nutrition & Wellness Coach
Small Changes. Powerful Benefits. Lasting Results.
Healthy living isn’t about eating perfectly, following restrictive diets or eliminating all the foods you enjoy.
It’s about understanding how food supports your body, building balanced meals and recognizing that the choices you make consistently are more important than any single meal.
Your gut, brain, heart and immune system are connected. The foods you choose can help support digestion, nourish your nervous system, maintain healthy cholesterol levels and provide nutrients involved in regulating inflammation.
At Inspired Changes Health & Wellness, I encourage my clients to focus on what they can ADD to their nutrition rather than constantly thinking about what they need to take away.
Here are 13 wonderful foods and food groups to consider adding to your routine.
1. Aloe Vera -A Plant Worth Understanding
Aloe vera has traditionally been used to soothe skin and digestive discomfort.
Potential benefits:
Contains plant compounds being studied for their health effects.
Certain processed oral products have shown possible blood sugar benefits in small studies.
Has topical uses for soothing minor skin irritation.
When to add it: Aloe isn’t an essential daily food, and I don’t routinely recommend drinking it for gut health. There isn’t enough reliable evidence that it heals the digestive tract or reduces chronic inflammation.
Leah’s tip: Aloe latex and whole-leaf products can cause diarrhea and other adverse effects. If considering an oral product, speak with your healthcare professional first, especially with digestive conditions or medications.
2. Brazil Nuts - Small but Nutrient-Dense
Brazil nuts are an excellent source of selenium, an essential mineral involved in antioxidant protection and thyroid function.
Benefits:
Supports normal thyroid function.
Helps protect cells from oxidative damage.
Contributes to healthy immune function.
Provides heart-friendly unsaturated fats.
When to add them: Enjoy one Brazil nut alongside your morning or afternoon snack.
Suggested portion: 1 Brazil nut. Selenium content varies greatly, so more isn’t necessarily better.
3. Golden Kiwi - A Vitamin C Favourite
Golden kiwi has a naturally sweet flavour and is rich in vitamin C.
Benefits:
Supports immune function.
Provides antioxidants that help protect cells.
Supplies dietary fibre for digestive regularity.
Vitamin C helps the body absorb iron from plant foods.
When to add it: With breakfast, sliced into yogurt, or as a morning snack.
Suggested portion: 1 medium golden kiwi.
4. Bone Broth -Warm, Comforting & Hydrating
Bone broth can be a comforting addition to a balanced diet, especially during colder months.
Benefits:
Contributes to daily fluid intake.
May provide protein and collagen-derived amino acids.
Can be an easy-to-consume savoury snack.
Adds flavour to soups, rice and vegetables.
When to add it: Mid-afternoon as a warm snack or use it when preparing brown rice.
Suggested portion: 1 cup, ideally lower in sodium.
Leah’s tip: Bone broth can complement a healthy diet, but claims that it repairs the intestinal lining or treats inflammation are not well established.
5. Chia Seeds, Flaxseeds & Walnuts - Healthy Fats and Fibre
These foods provide plant-based omega-3 fatty acids, along with fibre and other beneficial nutrients.
Benefits:
Support cardiovascular health when included in a balanced eating pattern.
Chia and flax contribute fibre that supports digestive regularity.
Ground flaxseed can help support healthy cholesterol levels.
Walnuts provide nutrients important for overall brain health.
Their unsaturated fats can help improve the quality of dietary fat intake.
When to add them:
Breakfast: 1 tbsp chia seeds in yogurt.
Breakfast: 1 tbsp ground flaxseed in oatmeal.
Snack: 1 tbsp chopped walnuts with fruit.
Leah’s tip: Add seeds gradually, particularly if you experience bloating, and increase your water intake as fibre increases.
6. Wild Salmon - Omega-3 Nutrition
Wild salmon is a nutrient-dense protein source rich in EPA and DHA, two important marine omega-3 fatty acids.
Benefits:
Supports cardiovascular health.
Provides DHA, an important component of brain cell membranes.
Omega-3 fats participate in regulating inflammatory processes.
Supplies high-quality protein for muscle maintenance.
Provides vitamin B12 and other essential nutrients.
When to add it: Lunch or dinner approximately twice weekly.
Suggested portion: 4 oz cooked salmon.
Leah’s tip: Bake with lemon, fresh herbs, garlic and a little olive oil.
7. Lemon - Fresh Flavour and Vitamin C
Lemon is an easy addition to meals and drinks.
Benefits:
Provides vitamin C and citrus plant compounds.
Adds flavour without relying on excess salt.
Can encourage water consumption.
Vitamin C supports collagen formation and helps absorb plant-based iron.
When to add it: Add fresh lemon to water, greens, fish or homemade dressings.
Suggested portion: A squeeze or two, according to taste.
Leah’s tip: Lemon water can be refreshing, but it doesn’t detoxify your body. Your liver and kidneys already perform that important work.
8. Spinach & Leafy Greens- Everyday Nutrition
Leafy greens are an excellent way to add nutrients without dramatically increasing calories.
Benefits:
Provide folate, vitamin K and beneficial plant compounds.
Contain potassium and magnesium, which support normal body functions.
Supply antioxidants that help protect cells.
Provide fibre for digestive and cardiovascular health.
When to add them:
Add spinach to scrambled eggs.
Include greens in your lunch wrap.
Serve cooked greens alongside dinner.
Suggested portion: 1–2 cups raw or approximately ½–1 cup cooked.
9. Water - The Foundation of Hydration
Water is one of the most important parts of your daily wellness routine.
Benefits:
Supports digestion and normal bowel function.
Helps regulate body temperature.
Supports circulation and kidney function.
Helps maintain normal cognitive and physical performance.
When to add it: Throughout the day, beginning with breakfast and continuing between meals.
Suggested intake: A practical starting point for many adults is 6–8 cups of fluids throughout the day, adjusted for individual needs, activity, climate and medical guidance. Other drinks and water-rich foods also contribute.
Leah’s tip: Keep a reusable water bottle nearby and pay attention to thirst and urine colour rather than forcing excessive amounts.
10. Plain Greek Yogurt - Protein & Gut Support
Plain Greek yogurt is one of my favourite convenient breakfast or snack options.
Benefits:
Provides protein to support muscle maintenance and fullness.
Supplies calcium for bone health.
Yogurt containing live active cultures can contribute beneficial microorganisms.
Pairs beautifully with fibre-rich fruits, seeds and whole grains.
When to add it: Breakfast, morning snack or as a creamy replacement for some higher-fat dips.
Suggested portion: ¾–1 cup plain Greek yogurt.
Leah’s tip: Choose plain yogurt with live cultures and add your own fruit for natural sweetness.
11. Whole Grains - Fuel for Your Body & Brain
Whole grains provide complex carbohydrates, fibre and important nutrients.
Benefits:
Provide carbohydrates for the body’s energy needs.
Whole-grain fibre helps nourish beneficial gut microorganisms.
Soluble fibre, particularly in oats and barley, can help lower LDL cholesterol.
Support digestive regularity and satiety.
When to add them:
Oatmeal at breakfast.
Whole-grain bread or wraps at lunch.
Brown rice, barley or quinoa at dinner.
Suggested portion: ½–¾ cup cooked grains or 1–2 slices whole-grain bread, adjusted to individual needs.
12. Blueberries - Antioxidant-Rich Berries
Blueberries are rich in anthocyanins, the natural plant pigments that give them their beautiful colour.
Benefits:
Provide antioxidants that help protect cells.
Contribute fibre to support gut health.
May support cardiovascular function as part of a healthy dietary pattern.
Their polyphenols are being studied for potential brain and cognitive benefits.
When to add them: Breakfast yogurt, smoothies, oatmeal or afternoon snacks.
Suggested portion: ½–1 cup fresh or frozen blueberries.
13. Bringing These Foods Together
One food will not transform your health on its own.
What matters is the overall pattern of eating: getting enough protein, enjoying a variety of colourful produce, choosing fibre-rich carbohydrates, including healthy fats and staying hydrated.
The goal is to create a way of eating that supports your body while leaving room for flexibility, enjoyment and real life.
LEAH’S BALANCED ONE-DAY WELLNESS MEAL PLAN
Approximately 1,520 calories | 107 g protein | 164 g carbohydrates | 53 g fat | 30 g fibre
This sample plan is designed to demonstrate balanced portions, satisfying meals and how to use many of these foods throughout your day. It is not a calorie prescription for everyone.
7:00 AM - Breakfast
Blueberry Greek Yogurt & Seed Bowl
¾ cup plain 0% Greek yogurt
½ cup blueberries
¼ cup dry rolled oats
1 tbsp chia seeds
1 tbsp ground flaxseed
Cinnamon to taste
Approximate nutrition:
315 calories | 23 g protein | 40 g carbs | 9 g fat | 10 g fibre
Why it works: A combination of protein, complex carbohydrates, healthy fats and fibre helps create a filling breakfast that supports gut health and provides energy for the morning.
10:00 AM - Morning Snack
Golden Kiwi & Nuts
1 golden kiwi
1 Brazil nut
1 tbsp chopped walnuts
Approximate nutrition:
140 calories | 3 g protein |16 g carbs | 8 g fat | 3 g fibre
Why it works: A simple snack that offers vitamin C, selenium and unsaturated fats. The measured nut portion adds nutrients without needing a large quantity.
12:30 PM - Lunch
Whole-Grain Chicken & Spinach Sandwich
2 slices whole-grain bread
3 oz cooked chicken breast
1–2 cups fresh spinach
2 tbsp hummus
1 tsp olive oil and fresh lemon for dressing
Cucumber and herbs as desired
Add Avocado (optional)
Approximate nutrition:
430 calories | 38 g protein | 41 g carbs | 14 g fat | 8 g fibre
Why it works: Lean protein helps maintain muscle and fullness, whole grains provide energy and spinach adds vitamins, minerals and antioxidants.
3:00 PM - Afternoon Snack
Warm Bone Broth & Light Snack
1 cup lower-sodium bone broth
4 small whole-grain crackers
1 small mandarin orange
Approximate nutrition:
155 calories | 9 g protein | 25 g carbs | 2 g fat | 3 g fibre
Why it works: A satisfying combination of fluids, a little protein, fruit and whole grains to carry you comfortably toward dinner.
5:30–6:00 PM - Dinner
Lemon Baked Salmon with Brown Rice & Greens
4 oz cooked wild salmon
¾ cup cooked brown rice
1 cup cooked spinach or mixed greens
1 tsp extra virgin olive oil
Fresh lemon, garlic and herbs
Approximate nutrition:
480 calories | 34 g protein | 42 g carbs | 20 g fat | 6 g fibre
Why it works: Salmon supplies protein and marine omega-3s, brown rice provides carbohydrates and fibre, and greens contribute important micronutrients.
DAILY NUTRITION SUMMARY
Nutrients
Approximate Total
Calories
1,520 kcal
Protein
107 g
Carbohydrates
164 g
Fat
53 g
Fibre
30 g
Nutrition values are estimates. Brand choices, serving weights and preparation methods will change the totals. Aloe vera is not included because it isn’t necessary for a balanced diet and may not be appropriate for everyone.
LEAH’S APPROACH TO MINDFUL EATING & MODERATION
Pay Attention to What You Eat - and How Much
One of the most valuable habits you can develop is learning to recognize what your body needs.
Healthy eating is about more than calories. It’s about nourishment, satisfaction, balance and having a healthy relationship with food.
1. Build balanced meals.
Aim for a combination of protein, fibre-rich carbohydrates, colourful vegetables or fruit, and healthy fats.
2. Understand portions without becoming restrictive.
Use measuring cups occasionally to learn what a serving looks like. Over time, you’ll develop a better understanding of portions without needing to measure everything.
3. Listen to your hunger and fullness.
Before eating, ask yourself:
Am I physically hungry?
Am I eating because I’m bored, stressed or simply following a routine?
Does this meal provide nutrients that support my body?
Am I comfortably satisfied, or am I eating past fullness?
4. Create moderation instead of restriction.
You can enjoy a slice of pizza, a homemade cookie, dessert or a glass of wine occasionally while maintaining a nutritious eating pattern.
One meal doesn’t determine your health, just as one healthy meal doesn’t transform it.
The choices you make most consistently matter.
5. Add foods gradually.
If your current diet is low in fibre, begin with smaller amounts of chia, flax, whole grains and vegetables. Increase slowly while drinking adequate fluids.
6. Focus on variety.
You don’t need to eat all 13 foods every day. Choose a variety throughout your week and include foods you genuinely enjoy.
7. Be consistent, not perfect.
Small habits repeated over time create the greatest opportunities for meaningful, lasting change.
A FINAL THOUGHT FROM LEAH
I want you to remember that wellness isn’t about perfection.
It’s about learning to understand your body, respecting your individual needs and creating habits that support the life you want to live.
You don’t need a perfect meal plan.
You need a realistic plan that includes foods you enjoy, provides the nutrition your body needs and allows you to feel confident in your choices.
Start by adding one or two nourishing foods to your day. Build from there.
Progress happens through consistency, balance and a willingness to keep showing up for yourself.
With care,
Leah
Inspired Changes Health & Wellness
Leah’s Signature Health Program with Daily Check Ins with Health Coach Leah
Email: inspiredchanges@gmail.com
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Educational note: This article provides general nutrition information and is not a substitute for individualized medical advice. People with gastrointestinal disease, kidney conditions, food allergies, medication interactions or other medical needs may require different food choices and portions.
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