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Sehtin · صحتين

Foods

Tayyibat · Khabaith

The list taught by Dr. Al-Awadi: foods favoured for their digestive lightness, and those considered heavier for the body.

الطيبات

To favour

Bread, grains, tubers

  • 2
    Tomato (peeled, deseeded, cooked)Three conditions cumulative: Attaybatte preparation
  • 2
    Onion (cooked, never raw)Cooked only (soup, stew, tagine, sauté). Finely chopped or blended preferred so it melts into the sauce. Raw in salad = excluded.
  • 3
    Bell pepper (cooked only)Cooked only, raw bell pepper excluded
  • 3
    Vine leaves (warak enab)Rare consumption, small quantity. Not a weekly dish
  • 3
    Whole wheat couscous (Moroccan tradition)Whole wheat semolina only (never refined). Friday dish in Morocco, occasional consumption recommended. Steamed in traditional couscoussier, three steaming cycles minimum.
  • Rice
  • Freekeh
  • Corn
  • Potato
  • Sweet potato
  • Pumpkin
  • Taro
  • Mushroom
  • Whole bread

Healthy fats and dairy

  • 1
    Olive oilHighly recommended, daily use
  • Butter
  • Ghee
  • Cream
  • Cheddar
  • Mozzarella
  • Parmesan
  • Akawi (aged Levantine cheese)
  • Kashkaval
  • Halloumi (aged)
  • Sunflower oil

Meats and seafood

  • 1
    LambPriority red meat, up to 2x/week
  • 2
    Liver (lamb, beef, goat)Once a week max, ultra-dense in micronutrients
  • 3
    GoatEasily digestible alternative to lamb
  • 4
    Beef (grass-fed)Always boiled long, then seared in ghee
  • Bison
  • Veal
  • Ground beef
  • Pigeon
  • Quail
  • Rabbit
  • Wild sea fish
  • Crab

Allowed fruits

  • 1
    Dates
  • 2
    Figs
  • 3
    Grapes
  • 4
    GuavaWithout seeds
  • 5
    Banana
  • 6
    PomegranateStrained juice, no seeds
  • 7
    PearPeeled
  • 8
    ApplePeeled, compote preferred
  • 9
    MangoJuice only
  • 10
    StrawberrySoak briefly with a little sugar before eating
  • Kiwi
  • Blueberry
  • Raspberry
  • PersimmonPeeled
  • Prunes

Sweets and condiments

  • Honey
  • Chocolate
  • Tahini
  • Halva
  • Black coffee (no sugar, no milk)Allowed including during the 2h post-meal digestion window
  • Green tea (no sugar)Allowed including during the 2h post-meal digestion window
  • OlivesModerate quantity
  • Salt
  • Thyme
  • Cardamom (green)
  • Saffron
  • KetchupIn moderation
  • MustardIn moderation
  • Pickled lemonModerate quantity
  • Sugarcane vinegar
  • Anise

الخبائث

To avoid

White flour and bakery

  • Almonds
  • Pine nuts
  • Sunflower seeds
  • White bread
  • Croissant
  • Cake
  • Biscuit
  • Pizza
  • Pasta

Dairy and eggs

  • Egg
  • Milk
  • Yogurt

Poultry and farmed seafood

  • Chicken
  • Turkey
  • Duck
  • Shrimp
  • Squid

Raw vegetables and legumes

  • Garlic
  • Cucumber
  • Lettuce
  • Spinach
  • Lentils
  • Chickpeas
  • Fava beans

Fruits to avoid

  • Watermelon
  • Cantaloupe
  • Avocado

Drinks

  • Soda

This article relays the public teachings of Dr. Diaa Al-Awadi for educational and informative purposes. It is not medical advice. Consult your physician before any dietary change. Legal notice.