1. Switched all dairy to either goat or sheep dairy.
I experimented with this after rediscovering the a1 vs a2 casein issue. I always wondered how dairy could be so physiologically and evolutionarily important, yet so poorly tolerated by most. I consider this issue now solved.
Drinking cow milk and eating cow cheese was always 'fine' for me, but I always felt that something was off. Though I never had issues with digestion, breakouts, or gas from cow dairy, I will never go back to it now that I see what dairy is really supposed to feel like. Milk and cheese used to satisfy some craving for me, but they always left me feeling a little sluggish for a while after my meals. No longer.
Those two cheeses constitute the entirety of my dairy consumption at the moment. They are goat and sheep feta cheeses. I find them at my local middle eastern grocer (brand is 'VG commerce'?). They taste amazing and are very reasonably priced.
These are feta cheeses which means they are aged and contain little to no lactose. I find this combination of a2 casein paired with no lactose to be super easy to digest. I go through a tub a week, and I actually find that this type of dairy helps my digestion as opposed to requiring a strong digestion to handle it. It gives me a feeling of overall wellbeing, and extreme warmth from my core to my extremities.
The fact that this type of cheese is aged also means that it contains a lot of bacteria. I find this to be a positive thing as I have been experimenting again with fermented foods and have seen nothing but increases in my overall health and state of mind.
2. Lots of starches.
I began experimenting with eating lots of starches after reading about resistant starch and the human microbiome. I started eating lots of leftover baked potatoes and rice. Again, with this change I have seen nothing but improvements to my health. If you are unfamiliar with the resistant starch idea then you can read about it on these two sites:
freetheanimal.com (layman's version)
drbganimalpharm.blogspot.com (more technical breakdown, but not on the level of a scientific paper)
I believe that there is a place for starch free meals and starch free diets if one is suffering from some sort of pathogen overgrowth, but I now see that this type of diet is harmful in the long run. I've experimented, and when I am feeling weak or sick I have much more mental clarity when I avoid starches. But when I am feeling well nothing gives me warmth like starches does.
I have experimented with adding bread back into my diet multiple times but each time I realized that eating bread requires high health instead of providing high health. For this reason I have chosen to exclude it from my diet. I think the 'modern wheat vs ancient wheat' argument might have some truth.
3. Red meat and other meats again (chicken, fish, etc).
Adding these in is when my digestion really started becoming amazing again. I used to just live off of eggs/liver/oysters, but those never got me feeling as well as I did after just a few weeks of eating some nice steaks and roasted chicken. One of my favorite meals now is chicken breast with potatoes and feta cheese. I don't worry about the pufa content of chicken. I allow my cravings to tell me which type and what cut of meat to eat - I find that I usually crave red meat more so than the others.
I experimented with adding pork back into my diet but never enjoyed eating it so I don't buy it anymore.
4. Onions, Garlic, Green Onions, Leeks
This is related to the resistant starch issue above. In addition to resistant starch feeding the microbiome, there is a fiber called inulin that does the same job and is found in high amounts in the veggies I just listed. I experimented with all other kinds of veggies and found most of them to be disgusting. However, cooked onions, cooked and pickled garlic, green onions, and cooked leeks are things that I crave now. I even crave cooked spinach and beets from time to time.
5. Opening up my diet/lifestyle in general.
Last point so that this doesn't get too long. I've opened up my diet to include more fruits than the normal peaty ones (figs, banana, pineapple, cranberry sauce), I'm eating nuts and seeds again like pistachio/walnut/sunflower seeds (maybe a tiny amount every other day as I crave them).
I also no longer drink orange juice or milk for my drinks. I've instead gone back to the oldschool drinks of tea, lemonade, or posca (lemonade using vinegar instead of lemons). As long as the water is high quality (spring or sparkling mineral) I find this to be a much more stress free way of drinking fluids than trying to find high quality OJ and Milk.