Creating a personalized food pyramid has been a game-changer for managing my IBS, maintaining steady energy levels, and supporting my overall mental and cardiovascular health. This low-carb, high-fat approach isn’t just a diet; it’s a way of eating that aligns with my body’s needs while keeping me feeling satisfied and balanced. Here’s how my food pyramid breaks down and why I’ve chosen this structure:

The Foundation: Fats and Protein

At the base of my pyramid are fatty cuts of meat, poultry, fish, eggs, and yes, butter. These foods are the stars of my low-carb, high-fat lifestyle. They’re nutrient-dense, rich in healthy fats, and keep me feeling satiated for hours.

I also include above-ground vegetables like arugula, rapini, and zucchini. These provide fiber, vitamins, and minerals without spiking my insulin levels. Plus, they pair perfectly with those rich fats for meals that are as delicious as they are nourishing.

“Steak and avocados? Count me in!”

Why this works:

• Healthy fats are excellent for brain health and sustained energy.

• Proteins from high-quality meat and eggs help maintain muscle and support overall wellness.

• Above-ground veggies are gentle on the stomach and IBS-friendly while delivering essential nutrients.

Middle Layers: Moderation is Key

The middle of my food pyramid is all about balance. Here, you’ll find moderate amounts of fruit (like berries) and starchy vegetables (like sweet potatoes). While I eat these less frequently, they’re valuable additions when I need a little extra fuel or variety.

Fermented foods like pickles, sauerkraut, and my homemade Greek yogurt also play a part. I’ll have these a few times a week to keep my gut happy and digestion on track.

Why this works:

• Berries and starchy veggies are natural carbohydrate sources that are packed with nutrients but don’t disrupt my insulin balance.

• Fermented foods are amazing for gut health, introducing probiotics that help manage IBS symptoms.

The Top Tier: Rare, But Not Never

At the top of my food pyramid, you’ll find foods I eat sparingly. Grains, sugar, legumes, and alcohol are not completely off-limits, but I consume them on rare occasions.

Lastly, processed foods are a “barely-ever-but-not-never” treat. I’m all for savoring life’s pleasures, like a decadent dessert or a piece of chocolate, but I ensure it’s within limits that don’t disrupt my health goals.

Why this works:

• By keeping these foods rare, I avoid the triggers that aggravate my IBS or lead to energy crashes.

• It’s about consistency, not perfection—I enjoy occasional indulgences without guilt.

Why I Eat This Way

Managing IBS is no small task, but this food pyramid keeps my symptoms under control while supporting other aspects of my health, including mental and cardiovascular wellness. I’ve noticed improved focus, steady energy throughout the day, and an overall sense of balance.

This system also ensures my insulin stays leveled, which is a critical point for feeling my best. “Food can be medicine—not just fuel.”

Takeaway

If you’re looking for an eating approach that prioritizes balance, gut health, and sustainability, give this food pyramid a thought. It’s not just about restriction; it’s about finding what works for your body and building a framework that makes you feel fantastic.

What would your personal food pyramid look like? Start crafting yours and experience the difference eating intentionally can make.