18 Sep 2023   |   By : Albert Winandar, D.C.

Dietary Recommendations

Dietary Recommendations

Dietary Recommendations:


Food to Eat:


Fresh Fruit to eat especially with low sugar level such as berries, avocado, coconut, watermelon, Rhubarb, Star fruit, Cantaloupe, Lemon (less sugar content).

Healthy fats: Extra virgin coconut oil, olive oil, sesame oil, avocado oil, grass fed butter, ghee, beef tallow, MCT oil (derived from coconut oil)

Fresh Vegetables, beans, nuts(high in protein)

Grilled or roast Meat (grass fed), Fish (wild caught), chicken (organic), Pork

nuts, seeds, and basmati rice.

Oats milk, Almond milk, Kefir milk with short shelf life are acceptable.

Dark Chocolate, Sea Salt, Himalayan salt, Stevia(sugar), Kefir water are okay to consume.



Citrus Fruits and Juices, especially tomato juice, orange juice and other acidic juices.

These Juices will increase acidity in the stomach and usually have high sugar content.



Hot coffee (too much will also increase stomach acidity), especially coffee with milk and sugar.  Try Cold brew coffee, it is more acceptable and may not cause indigestion and heart burn.  Caffeine may affect Calcium level in our body.


Tea (Many tea such as Jasmine, Pu Er will have high caffeine and it will also increase stomach acidity).


AVOID meat with growth hormones or antibiotics, especially chicken

AVOID packaged luncheon meats and fish (a lot of preservatives, long shelf life)

AVOID starches/gluten (pizza, bread, noodles)

AVOID Soda pop (Including diet soda, zero calories, can drinks)

AVOID Artificial Sweeteners (ie. Nutrasweet, Splenda, Equal, Aspartame, Saccharin, Neotame, Acesulfame, Sucralose, etc.), Corn Syrup, High Fructose Corn Syrup, Crystallized Corn Syrup

AVOID Soy Milk and Soy Products, reduce fat milk.

AVOID MSG (also know as: Gelatin, calcium Caseinate, Monosodium Glutamate, Hydrolyzed Vegetable Protein (HVP), Textured protein, Monopotassium Glutamate, Autolyzed Plant Protein, Yeast Food or Nutrient, Glutamic Acid, Sodium Caseinate, Autolyzed Yeast)

AVOID Alcohol, Sugar, White Flour (starches), Salt, Chemicals, Processed, Greasy, Fried, vegetable oil(canola), margarine


Extra virgin coconut oil will help raise good HDL cholesterol, boost fat and provide brain food.  

Turmeric will help as anti inflammatory when we are having high lactic acid/inflammation.

No Calcium supplements.  Get Calcium from food products such as fish (wild caught), Oats milk, Kale, Broccoli, Watercress, Bok Choy, Okra, Almonds


Recommended supplements: Omega3, Vit. D3, Vit. K, Vit. B Complex, Folic Acid, Probiotic, Magnesium, Trace minerals


The main idea for dietary recommendation is for our body to be able to reduce inflammation and reduce oxidations.  Food and drinks that we want to AVOID will cause inflammation and eventually changes our body to become more acidic.  Our body pH level normally is alkaline 

(7.35- 7.45).  Prolong inflammation in our body will cause deplete in our organ functions as well as joints in our body, eventually will lead to degeneration of the body.


If you have any questions, please do not hesitate to email me dr.Albert@allwellscoliosis.com or message me at +65 84555730


Yours in health, 


Dr. Albert Winandar, B.S, D.C.