Cod Liver Oil

B.E.D. Grocery List for Stage 1

This grocery list is for the initial stage of The Body Ecology Diet or anyone looking for a natural way to address yeast, bacterial, and viral overgrowth (i.e. CandidaGBS+). These are your foods people! If you already moved through stage 1 and ready to transition into the phase of gut rebuilding, here’s a stage 2 grocery list.

B.E.D. was created by Donna Gates and is a way of eating designed to give the gut a chance to rest ‘n repair. The foods listed below are for stage 1. They are nutrient-dense, probiotic-rich, easy-to-digest, and ‘gluten/sugar/yeast’ free. If you practice food combining when you eat these foods, you’ll give your gut an even bigger break and often more quickly recover any health symptoms that you may have. Stage 1 of this diet basically jump-starts your body’s ability to be a self-healing mechanism.

Here is a quiz to take to see if Candida may be an issue for you.

Most of these foods can be found at your local health food store or made at home. Try to source organic food so that you can avoid pesticides, herbicides, synthetic hormones, and antibiotic residues; none of which are healing.

You can print out this list by scrolling all the down until you see the ‘print’ button 🙂

* During the first part of B.E.D. stage 1, limit or avoid any food marked with an (*) if you have diarrhea, abdominal pain, bloating, etc. You can weave these foods back in after 6 weeks or so as you progress and feel better. Don’t rush the process! Be patient and remember that the stronger your health issue, the longer your body can take to heal. 

B.E.D. Grocery List for Stage 1 

Animal Protein

Choose free-range, grass-fed, antibiotic and hormone-free.

  • Beef and Veal
  • Cold-Water Fish (salmon, sardines, smelt, shad, anchovies) ~ fish to eat, fish to avoid
  • Egg Yolks (omega 3-rich)
  • Fish Eggs (Roe)
  • Lamb
  • Organs (kidneys, heart, liver)
  • Pheasant, Pigeon and Quail
  • Poultry
  • Rabbit
  • Tuna (water-packed)
  • Wild Game (bison, elk, venison)

Baking Products


  • Bone Stock*
  • Coconut Kefir (homemade or buy)
  • Meat Stock
  • Pure Water (filtered, noncarbonated, high-mineral or catalyst-altered)
  • Reishi Tea
  • Tea without citric acid (esp. pau d’arco, ujido matcha green, ginger, echinacea, kukicha, raspberry leaf)
  • Vegetable Broth
  • Vegetable Green Juice (raw)


Choose products made with raw, grass-fed, and organic cow or goat or camel or sheep milk.


Choose organic, unrefined, cold pressed extra-virgin oils in a raw state because oils are especially sensitive to heat damage. Source a trusted company as many oils on the market are blended with cheap oils like canola. ‘Extra virgin’ usually means the olive oil has been processed at low temperatures, without chemicals. Unfiltered is best! Olive oil note: keep bottle in a dark, cool spot (but not refrigerated) and use within 6 months of opening. 

  • Avocado
  • Barlean’s Essential Man/Woman
  • Coconut Milk (fresh, cultured)
  • Coconut Oil 
  • Fermented Cod Liver Oil
  • Flax Seed Oil
  • Hazel Nut Oil
  • Hemp Seed Oil
  • Macadamia Nut Oil
  • Olive Oil (i.e. Jovial or SkyOrganics)
  • Olives, rinsed*
  • Pumpkin Seed Oil (raw or roasted)
  • Red Palm Oil
  • Siberian Pine Nut Oil
  • Sunflower Oil 

Fermented Food

Choose unpasteurized.


Choose organic, local, ripe fruit, and food combine!

  • Acai
  • Apple, Sour Green
  • Black Currants
  • Cranberries (fresh or frozen)
  • Lemons/Limes
  • Noni Juice
  • Pomegranates


Choose to soak, sprout, and cook ‘The Body Ecology Way’.

  • Amaranth
  • Buckwheat
  • Millet
  • Puffed Millet Cereal
  • Sorghum
  • Sorghum Kernels* (mini pops)
  • Quinoa
  • Quinoa Flakes*
  • Teff

 Ocean Vegetables

  • Agar Flakes
  • Dulse
  • Kombu
  • Arame
  • Hijiki
  • Kelp
  • Nori
  • Sea Palm
  • Wakame

Plant Protein

Choose raw and unpasteurized and soak seeds and nuts. If you want to store them for long periods then dehydrate them!

  • Almonds
  • Chia Seeds
  • Hemp Seeds
  • Lima Beans
  • Pumpkin Seeds
  • Sunflower Seeds

 Salt, Seasonings & Spices

  • Herbs and Spices (especially anti-fungals: cinnamon, coriander, garlic, ginger, turmeric)
  • Celtic Sea Salt, Original Himalayan Pink Salt, or REAL Salt
  • Eden Raw Wine
  • Garden Herbs
  • Herbamore
  • Mustard and Horseradish (made with apple cider vinegar)
  • “Sea Seasonings” (dulse/nori/kelp with garlic or ginger)
  • Shiso Condiment
  • Tekka
  • Umeboshi Plum
  • Umeboshi Vinegar


Do your best to choose certified organic and naturally grown vegetables from small farms with good soil management techniques.  Enjoy raw, frozen or cooked vegetables free of genetically modified organisms.  Consume bulk of vegetables in a raw state in the summer (only if tolerate) and culture or cook vegetables in the winter.

Non-Starchy Vegetables
  • Arugula
  • Asparagus
  • Bamboo Shoots
  • Beet Greens
  • Bok Choy
  • Broccoli
  • Brussels Sprouts
  • Burdock Root*
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery & Celery Root
  • Chives
  • Collard Greens
  • Cucumbers
  • Daikon
  • Dandelion Greens
  • Endive
  • Escarole
  • Fennel
  • Garlic
  • Ginger
  • Green Beans
  • Jicama
  • Kale
  • Kohlrabi
  • Lamb’s Quarters
  • Leeks
  • Lettuces
  • Mushrooms (shiitake,maitake-dried only)
  • Mustard Greens
  • Okra
  • Onion
  • Parsley
  • Radishes (red & daikon)
  • Red Bell Peppers
  • Scallions
  • Shallots
  • Spaghetti Squash
  • Spinach
  • Sprouts (except mung bean)
  • Swiss Chard
  • Turnips
  • Watercress
  • Yellow Squash
  • Zucchini
 Starchy Vegetables
  • Artichokes, French, not Jerusalem (fresh/canned without citric acid)
  • English Peas
  • Jerusalem Artichokes
  • Red-Skinned Potatoes (if not sensitive to nightshades)
  • Sweet Corn (mild starch when cooked and non-starch when raw)*
  • Water Chestnuts
  • Winter Squash (butternut, delicate, acorn, kabocha)

Supplements ~ commonly recommended on B.E.D.

How To Get A Man Into B.E.D. (Body Ecology Diet)

Food Combining made easier with Food Combining Chart

B.E.D. Support with Tara (via phone/Skype)


Brown, S. & Trivieri, L. (2006). The Acid Alkaline Food Guide. Garden City Park, NY: Square One Publishers.

Gates, D. (2011). The Baby Boomer Diet. Carlsbad, CA: Hay House, Inc.

Gates, D. (2006). The Body Ecology Diet. Decatur, Georgia: B.E.D. Publications

McBride, N. M.D. (2010). Gut & Psychology Syndrome. United Kingdom: Medinform Publishing.

Please note: This blog post may contain affiliate links, read here.

May all bellies be happy!

Disclaimer: This content is for general information only; primarily educational in nature; and should not be treated as a substitute for medical advice of your doctor that you, the reader, may require for any cause whatsoever, now or in future. Consult a medical doctor regarding any health problem(s) and keep him/her fully informed to the opinions, ideas, and dietary advice offered on this site that you find useful.
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18 comments to B.E.D. Grocery List for Stage 1

  • Tara

    Thank you for catching that! I was in there doing some editing recently and somehow left that sitting there. Have now placed potatoes under starchy vegetables 🙂

  • Anonymous


    Thank you as it is listed under non starchy vegetables in the list above.

    I was elated thinking fries all day every day…wait a tic. 🤣

    Take care. 🙂

  • Tara

    Red-skinned potatoes, and all potatoes, are considered a high starch food and best combine with vegetables of all kinds, fats/oils, and fermented foods.

  • Xu

    Hi Tara, 😊

    Great list and blog.

    I was wondering if i could please have clarification in regards to Red Skin Potatoes.

    Do they count as a non starchy or starchy vegetable? 🤔

    Thank you for your time. 🙂

  • Tara

    Hi Kristine, raw egg whites tend to be more allergenic than cooked egg whites. The question about avoiding grains in the initial days on stage 1 of BED…everyone is different. I personally started off with the seed-like grains in my diet and did fine. Others need to start the diet leaning heavily on the animal protein, vegetables, and fat. See what works for your daughter. If she is struggling in her ability to digest and has skin issues, etc. then you may want to avoid the grains recommended on the diet for a couple weeks or so and bring them in one by one and observe her for a reaction of any sort. Hope that helps 🙂

  • Kristine

    Are the seed grains something I shouldn’t eat for the first 3 days? Isn’t that what the book says (I haven’t finished the book)? I’m going to this diet mostly for my speech, fine and gross motor, and ssensory seeking 4 year old. Although for myself, I’ve been grain free for 6 months because of IBS and chronic fatigue syndrome; it’s made a huge difference. I tried quinoa and buckwheat but they both bring back the stomach pain, fatigue, and swelling. Any suggestions? I’m also violently allergic to unbaked eggs, not sure why

  • Tara

    I believe that they all are Heather. Is there one in particular you are not sure about?

  • Heather

    Hi!! Are the body ecology fermented protein powders ok for stage 1?? thank you

  • Tara

    Last I heard they were not okay for stage 1 of The Body Ecology Diet. Sea salt is where the seasoning is at 🙂

  • Jeannette Smith

    Do you know if coconut aminos liquid aminos of any kind are allowed on phase 1? Thanks!

  • Tara

    Hi Laurie, the list I have put together here is more extensive because I did a lot of digging into many different resources of Donna’s. I started this diet in 2011 and started making this list at that time; adding to it over the years. I recently added in the supplements because many people asked about the most common ones recommended for stage 1. Otherwise you should see a fair amount of consistency between this list and the one in Donna’s book. The few additional items listed here and not in the book list were most likely mentioned in articles, podcasts, workshops, and in her book ‘Baby Boomer Diet’. Hope that helps 🙂

  • Laurie

    Why is the above list more extensive than what’s in my copy of Donna’s book? I have the 10th edition of, “The Body Ecology Diet”. Has this list changed over the years? Should I stick with what’s in the book? Please let me know. Thank you in advance for your reply.

  • Tara

    If you can find raw, dried and shredded coconut then you can just add some coconut kefir to that with some water and let it sit in a warm spot for a few hours. Then drain and rinse and you can either use it as it is OR dehydrate it again. If this process is too lengthy than just hold off on using dried coconut until the gut flora is balanced and you can handle this sweet food again.

  • Jenneta

    Thank you for your reply. I did soak and dehydrate organic sesame seeds. I use them to make myself coco oil sesame seed candy that I like to have with my herbal tea. I grew up drinking tea throughout the day with sth sweet aside and I cant kick that habit no matter what I do. So I end up making candy sweetened with stevia and enjoying my afternoon detox tea or red raspberry calcium tea with it in the evening.
    I have a question about dried coconut. How do you culture it? I make coconut milk out of coconut flakes and culture it with YCK. But I never tried culturing the flakes on their own.
    Thank you again for all your help,

  • Tara

    Thank you Shirley for your appreciation! It took me quite some time to make those charts and I am happy to know that others are benefiting from them 🙂

  • Tara

    I buy my raw almonds from a raw food supplier here in Vermont. You can also buy them online. Otherwise most “raw” almonds found in the bulk section in health food stores have been flash pasteurized and are no longer considered a live food. They will not sprout properly in this state.

    Sesame seeds and tahini are not on Stage 1 of The Body Ecology Diet as they go rancid easily, especially in tahini form. Whole sesame seeds are also more susceptible to contamination by the mold aspergillus. If you are going to eat sesame seeds than it is best to soak them for 12 hours in warm water and a warm spot or until slightly sprouted. This way they can be made easier to digest and more nourishing for those with gut sensitivities.

    May all bellies be happy!!

  • Jenneta

    Hi Tara!
    Where do you get your raw almonds? Also, I am sensitive to all BED seeds and almonds, too, except chia seeds and flax. How bad is it to use sesame seeds and/or tahini once or twice a week while healing the gut?
    Thank you,

  • Shirley

    These Stage 1 & 2 lists are extremely helpful. I keep a copy of each in my B.E.D. binder and a copy in the car for trips to the grocery store. Thank you for making these up and for sharing them with us.

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