Clean Eating Staples for Your Pantry
Buy unsweetened and, if you can, versions made with apples that come from the United States.
Baking soda and baking powder
In addition to having baking soda on hand for baking, you may want to buy a few boxes to freshen your refrigerator and freezer and a few more to use if you’re making your own natural cleaning products.
Broths, stocks, and bouillon
Try to get low-sodium versions in any flavor you like and without trans fats.
Bland foods like soda crackers, plain popcorn, hard pretzels, plain pita chips, melba toast, and white bread are good to have on hand, because they’re easy on the stomach. Soda (particularly ginger ale and lemon-lime varieties) may also be helpful in easing an upset stomach.
Good items to have on hand include tuna, wild salmon, soups, tomatoes processed without any additives, and water-packed fruits.
Consider oats (rolled and steel cut), oat bran, wheat germ, and plain hot wheat cereals (like Cream of Wheat).
Consider apricots, blueberries, cranberries, figs, mangoes, and prunes. Whenever possible, try to buy unsulphured versions. They may not look as pretty (for example, apricots will look brown instead of bright orange), but they taste great.
Dried herbs, spices, and salt
Sea salt and pink salt (like Himalayan) are best because they generally have less additives than table salt.
Consider having whole wheat and unbleached white flour on hand. Whole-wheat flour is healthiest, but it can have a strong flavor and lead to baked goods with a rougher, denser texture. So, until you get used to whole-wheat flour, you may want to use it combined with some white flour in your home-baked goods.
And if you have stomach issues, white is likely best until you get over them. You can also experiment with other flours on the market, like barley, coconut, millet, oat, and spelt.
Garlic and onions
Any types are fine. Store onions separate from your potatoes to prevent your potatoes from spoiling prematurely.
Whole grains like brown rice, wild rice, quinoa, wheat berries, and bulgur wheat are the most nutritious, but if you’re dealing with stomach issues, white rice is best.
Honey and maple syrup
These are great natural sweeteners. Whenever you can, buy pure unfiltered honey. Also, buy pure maple syrup, and not the typical pancake syrup containing high-fructose corn syrup. Although it costs much more, pure maple syrup comes from nature and is not a mix of refined sugar and additives. If you have a low white blood cell count, you’ll need to use pasteurized honey and maple syrup.
Look for all fruit jams that have no added sugar or high-fructose corn syrup.
Consider black beans, chickpeas, garbanzo beans, kidney beans, split peas, and lentils. You can buy them dried or canned. If you buy canned, just look for brands that have less sodium.
Consider almond and cashew butters. Peanut butter without added fat or sugar is also okay.
Nuts and seeds
Consider nuts like almonds, Brazil nuts, cashews, macadamias, and walnuts, and snacking seeds like pumpkin and sunflower seeds. Just look for unsalted versions that have no additives. It’s fine if they’re roasted. You can also consider buying seeds like sesame and flaxseeds to add a nutritive boost to your foods.
Consider canola, corn, flax, olive, safflower, sesame, and sunflower seed oils.
Pasta and pasta sauces and marinara sauces
Try to buy versions that are whole grain. Look for sauce versions with the least additives and lowest sodium levels.
Potatoes, sweet potatoes, and yams
These are filling, packed with nutrition, and gentle on the stomach. They can also be easily prepared in the microwave, making for an easy meal or snack. Just be sure to store them away from light and separate them from your onions to ensure their longevity.
Look for versions with the least additives.
Black tea, chamomile tea, ginger tea, green tea, peppermint tea, and white tea are great to have on hand. Other varieties are fine, too. Just avoid any diet teas or teas with combinations of herbs.
Consider keeping apple cider, balsamic, red wine, and plain on hand.