empty pantry with a woman writing out a new grocery list

Fall Pantry Swap: Ditch These, Stock These

Fall cleaning isn’t just for closets—it’s the perfect time to reset your pantry too.

After a summer of BBQs, travel snacks, and “just one more” frozen margarita mix, your pantry might be hiding a few gut offenders. The good news? A few smart swaps can give you energy, help beat the bloat, and keep your immune system strong as we head into colder months.

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Why a Fall Pantry Refresh Matters

Your pantry is where most food decisions start. Stock it with the right staples and you’ll:

Naturally eat more gut-healing foods
Cut hidden sugars, inflammatory oils, and additives
Make healthy choices easier (especially on busy nights)

Ditch This → Stock This

Vegetable Oils (Soybean, Canola, Corn, Sunflower)

Why ditch? These are high in omega-6 fats, which can drive inflammation.
Swap for: Extra virgin olive oil, avocado oil, or coconut oil.

Sugary Granola & Cereals

Why ditch? Many have more sugar than dessert.
Swap for: Grain-free granola sweetened with coconut sugar or monk fruit.

Refined Crackers & Chips

Why ditch? Low in fiber, high in additives, and often fried in inflammatory oils.
Swap for: Almond flour crackers, plantain chips, or popcorn cooked in coconut oil.

Jarred Sauces with Hidden Sugar & Preservatives

Why ditch? Even “healthy” brands can have high fructose corn syrup or canola oil.
Swap for: Primal Kitchen, Rao’s Homemade, or make your own in 10 minutes.

Artificially Sweetened Drinks & Mixes

Why ditch? Can disrupt gut bacteria and spike cravings.
Swap for: Herbal teas, sparkling water with lemon, or homemade electrolyte drinks.

Pro Tip:

Make your pantry swaps gradually—replace each old product as you finish it instead of tossing everything at once. This makes it more affordable and sustainable.

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