Wheat Belly by William Davis © 2011 (Rodale) — WHAT TO EAT

Summary on page 210-211

:happy: Consume in Unlimited quantities
Vegetables (except potatoes and corn)—including mushrooms, herbs, squash
Raw nuts and seeds—almonds, walnuts, pecans, hazelnuts, Brazil nuts, pistachios, cashews, macadamias; peanuts (boiled or dry-roasted); sunflower seeds, pumpkin seeds, sesame seeds; nut meals
Oils—extra-virgin olive, avocado, walnut, coconut, cocoa butter, flaxseed, macadamia, sesame
Meats and eggs—preferably free-range and organic chicken, turkey, beef, pork; buffalo; ostrich; wild game; fish; shellfish; eggs (including yolks)
Cheese
Non-sugary condiments—mustard, horseradish; tapenades, salsa, mayonnaise, vinegars (white, red wine, apple cider, balsamic), Worcestershire sauce, soy sauce, chili or pepper sauces
Others: flaxseed (ground), avocadoes, olives, coconut, spices, cocoa (unsweetened) or cacao

:ohwell: Consume in Limited quantities
Non-cheese dairy—milk, cottage cheese, yogurt, butter
Fruit—Berries are the best: blueberries, raspberries, blackberries, strawberries, cranberries, and cherries. Be careful of the most sugary fruits including pineapple, papaya, mango, and banana. Avoid dried fruit, especially figs and dates, due to the excessive sugar content.
Whole corn (not to be confused with cornmeal or cornstarch, which should be avoided)
Fruit juices
Nonwheat, nongluten grains—quinoa, millet, sorghum, teff, amaranth, buckwheat, rice (brown and white), oats, wild rice
Legumes—black beans, kidney beans, butter beans, Spanish beans, lima beans; lentils; chickpeas; potatoes (white and red), yams, sweet potatoes
Soy products—tofu, tempeh, miso, natto; edamame, soybeans

:noway: Consume Rarely or Never
Wheat products—wheat-based breads, pasta, noodles, cookies, cakes, pies, cupcakes, pancakes, waffles, pita, couscous; rye, bulgur, triticale, karmut, barley
Unhealthy oils—fried, hydrogenated, polyunsaturated (especially corn, sunflower, safflower, grapeseed, cottonseed, soybean)
Gluten-free foods—specially those made with cornstarch, rice starch, potato starch, or tapioca starch
Dried fruit—figs, dates, prunes, raisins, cranberries
Fried foods
Sugary snacks—candles, ice cream, sherbret, fruit roll-ups, craisins, energy bars
Sugary fructose-rich sweeteners—agave syrup or nectar, honey, maple syrup, high-fructose corn syrup, sucrose
Sugary condiments—jellies, jams, preserves, ketchup (if contains sucrose or high-fructose corn syrup), chutney

…from other pages

Consume in Unlimited quantities
Chia seeds
Teas, coffee, water, unsweetened almond milk, coconut milk or coconut water
Cheeses—real cultured cheeses only (not Velveeta or single-slice processed cheese)
Guacamole; hummus

Consume in Limited quantities
Fruit—no more than 2 servings a day (one serving is a level handful)
Citrus, apples, nectarines, peaches, melons
Fruit juices—only real juices and in minimal quantities (no more than 2-4 oz)
Dairy products—no more than 1 serving per day of milk, cottage cheese or yogurt, unsweetened
Dark chocolates—70-85% cocoa or greater; no more than 40 grams (approximately 2 inches square)

:noway: Consume Rarely or Never
Wheat-based products (bagels, muffins, donuts, pretzels, crackers)
Oat products (oatmeal, oat bran), cornstarch-based products (sauces or gravies thickened with cornstarch, prepared or processed foods containing cornstarch, cornmeal products like chips, tacos, tortillas)
Sugary or carbonated soft drinks
Candies
Fast foods
Cured meats—hot dogs, sausages, bacon, bologna, pepperoni
Hydrogenated 'trans' fats
Processed rice, rice flour or potato products-rice crackers, rice cereals, potato chips
Canned nuts or vegetables
Fat-free or low-fat salad dressings "Gluten-free" foods
Fructose