How To Detox Your Summer Pantry without giving up FLAVOR!
Summer brings sunshine, spontaneity, and… a pantry full of sugar bombs.
It happens quickly. A few cookouts, a road trip or two, some “just in case” snacks—and suddenly your kitchen is stocked with inflammatory oils, processed sugars, and gut-disrupting additives. And while it might seem like a harmless summer indulgence, these hidden ingredients have a long-term effect on your energy, digestion, and weight.
Let’s break down what’s really in your pantry—and how to swap it out without giving up flavor or fun.
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Why Summer Foods Can Wreck Your Gut (and Your Goals)
Many pantry staples marketed as “healthy,” “gluten-free,” or “all-natural” are loaded with ingredients that hijack your metabolism and disrupt your gut.
Here’s what you’re likely to find:
1. Inflammatory Oils
These oils are cheap, shelf-stable, and used in almost all processed snacks—but they’re also known to trigger systemic inflammation and damage the gut lining.
Common culprits:
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Canola oil
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Soybean oil
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Corn oil
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Cottonseed oil
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Sunflower and safflower oils (unless cold-pressed and used in moderation)
2. Refined Sugars and Syrups
You expect sugar in desserts—but it’s hiding in condiments, snack bars, salad dressings, and even jerky. Excess sugar feeds pathogenic gut bacteria, increases cravings, and contributes to insulin resistance.
Look out for:
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High-fructose corn syrup
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Cane sugar
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Dextrose, maltodextrin, glucose
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Brown rice syrup
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Agave nectar
3. Artificial Additives and Preservatives
These ingredients extend shelf life and enhance color—but many are linked to gut disruption, hyperactivity, and even histamine intolerance.
Examples include:
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Artificial dyes (Red 40, Yellow 5, Blue 1)
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BHA and BHT
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Sodium benzoate
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MSG (monosodium glutamate)
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Natural flavors (vague and unregulated)
When these ingredients pile up, the effects are hard to ignore: bloating, brain fog, weight gain, low energy, and mood swings—despite your best efforts to eat “clean.”
The good news? You don’t have to cut out snacks altogether. You just need to upgrade them.
Trade This for That: Smart Summer Pantry Swaps
Here’s how to keep the flavor and ditch the junk:
| Instead of this… | Try this instead |
|---|---|
| BBQ sauce with high-fructose corn syrup | Primal Kitchen or Tessamae’s BBQ sauces (no added sugars) |
| Chips fried in vegetable oils | Siete, Jackson’s Honest, or Lesser Evil chips (cooked in avocado or coconut oil) |
| Granola bars with 12+ grams of sugar | RxBars, Lara Bars, or homemade bars with nut butter and dates |
| Fruit snacks and freezer pops with dyes and sugar | Freeze fresh berries or watermelon cubes in coconut water |
| Trail mix with candy or yogurt-covered nuts | Raw almonds, cashews, pumpkin seeds + unsweetened dried fruit |
| Soda and sugary “hydration” drinks | Sparkling mineral water with citrus or LMNT electrolyte packets |
| Store-bought desserts with trans fats | Banana “nice cream” or coconut whipped cream with berries |
| Ketchup and dressings with added sugar and canola oil | Primal Kitchen ketchup, mustard, and avocado oil-based dressings |
These swaps are simple, delicious, and support your body’s natural detox and repair processes, especially during a season when your system is already managing more heat, stress, and social indulgence.
My Favorite Gut-Friendly Summer Staples
When you stock your pantry with the right tools, healthy choices become second nature. Here are a few staples I keep on hand all summer long:
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Coconut oil, avocado oil, and extra virgin olive oil for cooking
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Organic canned beans and lentils for quick salads
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Unsweetened coconut flakes, chia seeds, and flaxseeds for smoothie bowls
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Nut butters with 1–2 ingredients (just nuts and salt)
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Sparkling waters, herbal teas, and bone broth for hydration and gut support
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Clean protein sources like canned wild salmon, sardines, or collagen peptides
Summer Recipe Spotlight: Watermelon Mint Detox Cooler
This watermelon mint cooler is one of my favorite ways to support digestion, cool inflammation, and sneak in a few bonus minerals, without added sugar or artificial junk. Fresh watermelon (rich in lycopene and electrolytes)
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Cooling mint to soothe digestion
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A splash of lime for a vitamin C boost
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Optional coconut water for extra hydration
It’s like summer in a glass—light, bright, and naturally supportive of your skin, gut, and energy levels.
Click here to grab the full recipe on the blog and blend up your new favorite summer ritual.
Hydrating, anti-inflammatory, and naturally sweet—this is the kind of snack your gut (and your taste buds) will thank you for.
Want a Full Summer Reset—Without the Overwhelm?
Your pantry doesn’t have to be perfect, but it should work for you, not against you.
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Join the 7-Day Glow Up for just $7.
You’ll get:
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A done-for-you food plan with macros included!
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My favorite summer recipes and hydration hacks!
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This is your invitation to feel better fast, without giving up real food or life.
Enjoy a healthier summer!!
xoxo,
Dr. Sheena
