Rebalance40

Intro Section

If you are trying to reduce inflammation, you do not need a perfect diet. You need better swaps.

This library gives you practical replacements for common foods that often keep energy unstable, increase bloating, or drive cravings. Each swap keeps food enjoyable while increasing fiber, healthy fats, whole grains, or plant compounds.

Use this page as your starting point. Choose one swap. Test it for 7 days. Track how your body responds.

Jump to
– Breakfast Swaps
– Snack Swaps
– Dessert Swaps
– Grain and Starch Swaps
– Bread Swaps

Breakfast Swaps

Cereal to Steel Cut Oat and Chia Bake
A higher fiber breakfast that supports steadier morning energy.

Sugary Granola to Seeded Oat Crunch
Crunch without the sugar spike.

White Toast to Wholegrain Seeded Sourdough
Long fermentation plus seeds for better satiety.

White Pancakes to Millet Pancakes
A whole grain option that keeps you fuller for longer.

Sugary Muffins to Oat and Chia Muffins
More fiber. Less refined flour.

Simple Swap: Sugary Smoothie to Beetroot Cacao Smoothie
More nutient dense for high blood pressure regulation

Snack Swaps

Crisps to Air Fried Beetroot Chips
Whole food crunch with fewer processed ingredients.

Crisps to Spicy Crispy Chickpeas
Protein and fiber instead of refined starch.

White Crackers to Seed Crackers
More healthy fats and fiber in every bite.

Energy Bars to Date Flax Bites
Naturally sweet with added fiber.

Store bought Potato Crisps to Japanese Sweet Potato Crisps
A more nutrient dense way to satisfy salty cravings.

Dessert Swaps

Brownies to Cacao Date Brownies
Lower added sugar with cacao and fiber rich dates.

Flapjacks to Date and Seed Flapjacks
Oats, flax, chia, pumpkin and sunflower seeds in place of syrup heavy versions.

Chocolate Bar to Cacao Chia Pudding
Polyphenols plus fiber for a smarter sweet fix.

Ice Cream to Frozen Greek Yoghurt and Berry Bowl
Protein and berries instead of sugar heavy dessert.

Hot Chocolate to Cacao and Cinnamon Drink
Unsweetened cacao with a small touch of natural sweetness.

Grain and Starch Swaps

White Rice to Millet Bowl
More fiber and minerals in a simple bowl format.

White Pasta to Lentil Pasta
Higher protein and fiber than standard pasta.

White Wraps to Chickpea Wraps
Plant protein and better fullness.

Potato Mash to Celeriac and Lentil Mash
Comfort food with more fiber and balance.

Rice Pudding to Millet Pudding
A whole grain alternative to refined rice desserts.

Bread Swaps

White Bread to Wholegrain Sourdough
Long fermentation and whole grains for improved structure and satiety.

Standard Focaccia to Olive Oil Wholegrain Sourdough Focaccia
Olive oil, seeds, and fermentation instead of refined white bread.

How to Use This Library

Do not change everything at once.

Pick one swap per week. Replace the original food consistently. Notice how you feel.

Pay attention to
– Energy after meals
– Bloating
– Cravings
– Fullness
– Sleep

Track Your Results

If you want structure, use the Rebalance40 Anti Inflammatory Tracker to record how each swap affects your body. Small changes become powerful when you measure them.

Start with one swap today.