Instead of soda → sparkling water with lemon Why: Reduces sugar and additives that can irritate digestion.

Instead of sugary yogurt; eat plain yogurt + fruit Why: Lowers added sugar while supporting gut bacteria.

Instead of white bread → sourdough or fermented bread Why: Fermentation can make grains easier to digest.

Instead of raw veggies → lightly cooked veggies Why: Cooking softens fiber, making vegetables easier to digest.

Instead of: fat-free dairy (milk, yogurt, cheese) Try: full-fat or whole dairy It actually helps your body function: Fat helps you absorb vitamins A, D, E & K Fat supports hormones + metabolism Fat keeps you full longer (less snacking/cravings) Fat improves blood sugar stability Fat-free foods often add sugar, gums, & fillers to make up for lost texture So the swap isn’t about eating more heavy foods, it’s about choosing real, nutrient-supportive options instead of processed low-fat products.