After years of navigating severe symptoms, food and chemical sensitivities, healing crises, strict protocols, and deep inner work, I’ve landed somewhere peaceful — somewhere intuitive. People often ask me what my diet looks like now, after going through such a long and intentional healing journey. They expect a rigid list or maybe even the opposite: a carefree “I eat everything now!”

But the truth is, I eat in a way that feels aligned with my body’s wisdom — a way that reflects the strength I’ve rebuilt over time. I eat what nourishes me. And most importantly, I eat without fear.

So what does that actually look like?

I eat what my body needs, and I don’t react.

That sentence may sound simple, but for anyone who’s ever struggled with severe flare-ups, debilitating symptoms, or a constant fear around food — you know how profound that really is.

My body still craves a lot of fat and protein — and I listen.

The majority of my diet revolves around deeply nourishing, traditional foods:

Meat stock and meat close to the bone. Does it mean I never eat chicken breast? No — if friends prepare BBQ chicken breast, of course I eat it. But when I cook, I generally avoid it.

Animal fats — especially lard, duck fat, bone marrow, and generous amounts of butter

Plenty of eggs — mostly raw, some cooked

Organ meats — at least once a week

Fish — once or twice a week

I focus on seasonal vegetables, especially garlic, onion, leek, broccoli, green beans, cabbage, carrot

A few weeks ago, I had a stretch where I ate two whole broccoli every single day! That’s probably five cups of broccoli. I felt my hormonal system needed it at that point — and I honored that.

And yes, I do eat potatoes from time to time — roasted in duck fat, and I mean they swim in the fat.

I drink GAPS shakes, mostly when the weather warms up. I typically skip them in the winter or only have them occasionally.

Fruit? Not my main attraction. I prefer local, seasonal fruits only in the summer — berries in the UK, or maybe some oranges when I’m in Portugal. I don’t crave fruit otherwise, and honestly, I don’t miss them.

Every now and then, I enjoy homemade sourdough — usually slathered with so much butter that the bread becomes an afterthought. And that feels right for me.

My philosophy on food now:

I eat mostly from home, sourcing ingredients from local farms whenever possible. But I also eat out — without anxiety.

I know that restaurant meals may sometimes be cooked in seed oils or contain processed ingredients. While I do my best, I also bless the food and enjoy the experience.

I make mindful choices — instead of ordering cake for dessert, I might go for a charcuterie or cheese board. And truthfully, I rarely want dessert at all. My body feels so well nourished from the main course that there’s no craving for more.

When it comes to those less-than-ideal restaurant ingredients: My body is strong enough now to handle a bit of imperfection. And more importantly, I trust my body’s ability to recover and thrive.

I don’t restrict myself. I don’t count or track. I simply follow my body’s needs. Some days I sip meat stock and kefir all day — and that’s enough. Other days, I eat five full meals — and that’s okay, too. I honor the rhythms.

Food has become what it was always meant to be: nourishment, joy, and connection. Not a battlefield. Not a fear. Not a punishment or test.

After years of healing, I can say with confidence: I’ve come home to my body. And the way I eat now is simply an expression of that deep, hard-won peace.

If you’re still in the thick of healing, please know: your body is not the enemy. Listen gently. Be patient. And trust that one day, eating will feel safe again.

Because when you heal deeply… you don’t have to control every bite — you just have to listen.

If you’re struggling to adjust the GAPS Diet to your body’s needs, feel free to reach out (hello@monikaholland.com). I’m happy to help you find clarity and confidence in your healing journey. You don’t have to figure it all out alone.

Disclaimer: This post is for informational and educational purposes only and is not a substitute for professional medical advice. Always consult with your healthcare provider before making changes to your diet, supplements, or lifestyle, especially if you have a medical condition or are on medication.