Sarah Gay's Triple F Diet

No Fail, 3 to 5 with the Triple F Diet

Fit, Fermented, Fiber

  • Fit: Walk 30 to 50 min a day.
  • Fermented: Slowly increase fermented foods to 3-5 servings per day.
  • Fiber: Slowly increase fiber intake to 30-50 grams of fiber per day.

Get Fit

Explore Fermented Foods

My Vitamin Supplements:

My Probiotic Supplements

Begin probiotics with a diet high in fiber and fermented foods.

Grocery List:

Before heading to the grocery store, check your fridge and pantry to see if you need to restock healthy foods like: nuts, berries (fresh and frozen), yogurt, cottage cheese, fermented drinks like live probiotic drinks, eggs, fatty fish like salmon and tuna, legumes (dried, frozen, and canned), freeze dried strawberries, cooking and drizzling oils (olive and avocado), popcorn kernels.

Quick and easy fermented foods (in refrigerated section of grocery or health food store with label specifying fermented or live probiotics):

  1. Kimchi
  2. Sauerkraut
  3. Kefir yogurt drinks (low sugar)
  4. Miso soup (refrigerated paste to reconstitute)
  5. Cheese
  6. Yogurt (choose low sugar and high protein)
  7. Pickles (with “Fermented” on label)
  8. Sour cream, Cream cheese, Cottage cheese (with live probiotics in ingredient list)

Excellent Choices

  • High Fiber
  • High Protein
  • Good Fats

Sprinkle on soups and salads:

  • Nuts
    • Pecans
    • Almonds
    • Pistachios
    • Cashews
    • Walnuts
    • Hazelnuts
    • Peanuts
  • Seeds
    • Pumpkin (whole)
    • Sesame
    • Sunflower
    • Hemp
    • Flax
    • Chia (egg replacement in recipes: 1 teaspoon chia seed to 2 teaspoons water)
  • Avocados
  • High Fiber
  • Low Sugar
  • Low Carb

Top 15 Fruits and Vegetables:

  1. Artichokes
  2. Asparagus
  3. Avocados
  4. Berries (highest to lowest fiber: raspberries, blackberries, strawberries)
  5. Broccoli
  6. Brussel Sprouts
  7. Leafy greens
  8. Cabbage
  9. Cauliflower
  10. Celery
  11. Garlic (fresh)
  12. Jicama
  13. Kale
  14. Radishes
  15. Spinach
  • High Fiber
  • Antioxidant


  • Cinnamon
  • Cacao powder or nibs
  • Cloves
  • Curry
  • High in Protein
  • Healthy Fat
  • Low Carb

Great source of protein:

  • Eggs
  • Tofu (bonus-has fiber too)
  • Tuna (canned or fresh)
  • Shrimp
  • Salmon
  • Sardines

The Skinny on Seafood

100 grams/3.5 oz

Shrimp: 14 grams protein. Higher calcium but also higher cholesterol than salmon and not Kosher for our Jewish friends (does not have fins or scales) 1 ounce=4 medium cooked shrimp

Salmon: 20 grams protein (also rich source of B vitamins)

Sardines in Olive Oil: 22 grams protein (if with bones-also high in calcium)

Tuna: 20 grams protein in canned, 32 grams protein in filet raw/cooked (High in vitamin D and B12) Negative: Higher mercury content- limit to 2 servings canned or 1 serving fresh per week.

Good Choices


Eat these fruits and vegetables in limited amounts: Vitamins and minerals but more grams of sugar than fiber. Higher Carb than excellent choices.

Fruits and veggies including but not limited to:

  • Apple
  • Apricot
  • Banana
  • Bell Pepper
  • Beet
  • Blueberries
  • Cantaloupe
  • Carrot
  • Corn
  • Figs
  • Grapefruit
  • Kiwi
  • Nectarine
  • Onion
  • Orange
  • Peach
  • Pear
  • Sweet Potato
  • Turnip
  • Watermelon
  • Zucchini
  • Whole Grains
  • Legumes

High Fiber but also High Carb.

Limit to one cup total combined grains and legumes or 1 muffin/slice per day.

  • Barley
  • English Muffin (multi-grain)
  • Ezekiel bread
  • Legumes: black, white, kidney, chickpeas etc. beans (Learn more about legumes)
  • Oats
  • Peas
  • Quinoa
  • Rice: brown, black, purple, wild
  • Whole wheat: pasta, bread, etc.

Okay Choices


Eat sparingly (think salad topper). Great source of protein, B12, and Iron but can cause inflammation, etc.

Animal Meat:

  • Beef: best if lean cut (round, chuck, or loin).
  • Chicken and Turkey: boneless and skinless white meat has less fat but dark meat has more nutrients.
  • Pork: not kosher.

Bad Choices


Say No to Simple Carbs!

Super High Carbs and nearly Zero nutrients.

  • Food with replacement sugars (destroys good gut bacteria).
  • Sugary drinks (soda, sports drinks, energy drinks)
  • Fast Food
  • Processed Foods
  • White Bread
  • White Rice
  • Sugary desserts

For Those Who Want Rules

Ten Rules for the Triple F Diet

Rule Number One:

Walk 30 min a day. Exercise more if you’d like but walk at least 30 min a day. Take a friend or walk a dog. Don’t have a dog? Walk a neighbor’s dog. They’ll love you for it.

Rule Number Two:

Eat fermented foods several times a day. Prebiotics (fiber) and probiotics (yogurt and other probiotic-enriched dairy, kefir drinks, kimchi, sauerkraut, probiotic pills) work together to make a gut happy.

Rule Number Three:

Eat high fiber, high protein meals often, while reducing high-carb snacks and meals. Eat at least 15-20 grams of protein (more protein in the morning) and at least 10 grams of fiber in every meal from natural foods (not added in as a supplement if possible). 30 to 50 grams of fiber a day. The more plant-based the better. A Powerful breakfast will allow for sustained energy.

For example, here are four quick-n-easy breakfast options:

  • Hearty Breakfast, option 1: 1 cup warm water with ¼ to ½ juiced lemon (to get gut moving). More protein in morning: two multi-grain muffin halves with cheese and ham, as well as 1/3 cup pumpkin seeds (with shell=super high fiber) and a Yakult light. Breakfast Total: 33 grams protein, 13 grams fiber, and good probiotics.
  • Breakfast, option 2: 1 cup warm water with ¼ to ½ juiced lemon. Two boiled eggs, ½ cup probiotic cottage cheese, 1 sliced tomato, 1 oz almonds, and ½ cup raspberries. Breakfast Total: 32 grams protein, 10 grams fiber, and good probiotics.
  • Breakfast option 3: 1 cup warm water with ¼ to ½ juiced lemon. Omelet with two eggs, adding in 1 cup fresh collard greens topped with green onions and a spoonful of fresh salsa, and a side of ½ avocado, Greek yogurt with berries and low sugar granola or hot parfait (cooked stone cut oats with yogurt and berries).
  • Lighter Breakfast, option 4: Low carb: 1 cup warm water with ¼ to ½ juiced lemon. Two eggs cooked to taste, ½ cup kimchi, 1 cup raspberries, and 1 guava. Total: 15g protein, 11g fiber, and good probiotics.

Snack examples: tuna fish with lemon and jalapenos on whole grain, high fiber crackers, avocado toast on whole grain/high fiber bread, nuts (walnuts, almonds, peanuts), cheeses, berries, dark chocolate, air-popped or coconut-oil-popped popcorn (I like my popcorn topped with either fresh lemon or nutritional yeast flakes).

Rule Number FOUR:

EAT Complex Carbs in limited amounts because they can be super high in carbs which can convert into sugar and fat if not expended. To combat, limit legumes (lentils, beans, edamame, chickpeas etc.) to around ¼ to ½ cup per day total. Limit starchy veggies to one serving a day, i.e., one sweet potato, one serving of ¼ cup green peas, corn, OR carrots. Limit bread to one slice whole grain.

Rule Number FIVE:

EAT a rainbow of Fruits and Veggies. Load up on low-carb veggies. The darker the veggie or fruit, typically the higher in vitamins and minerals. Eat mostly fresh (in-season) fruits and veggies, followed by frozen and freeze dried. Limit fruit, other than berries, to one serving per day.

Rule Number SIX:

EAT 100% Whole Grains in small portions. Substitute light for dark: Eat whole wheat or sprouted wheat bread like Ezekiel instead of white bread. Eat brown or black rice instead of white. Kid Hack: I cook brown and white rice together in an equal mixture for my kids because they won't eat straight brown rice.

Rule Number SEVEN:

Limit fast food. On the road? Better choice is a quick trip to a local grocery store for a piece of fresh fruit, some cheese, and nuts. Many grocery stores have salad bars and freshly made soups as well.

Rule Number EIGHT:

Limit added sugar and sugar substitutes: Try to eliminate all foods with added sugars from diet. No sugary or diet sodas. Don’t feel guilty about eating a slice of cake or donut. It won’t ruin your diet. Simply balance the occasional sugar with a meal rich in fibrous vegetables and lean protein.

Rule Number NINE:

No Fruit or Vegetable Juices. Juicing eliminates fiber and spikes blood glucose. Eat whole fruits and veggies instead. An alternative to juicing is blending up your favorite fruits and veggies into smoothies. Bonus: adding yogurt to the blend brings in healthy probiotics.

Rule Number TEN:

Drink lots of water, from 1.5 to 2 liters a day depending on water content in food, physical activity, and heat.