Free guides

Quick guidance to take care of your health

Short, practical texts written by Dr. Daniely for anyone who wants to start improving their diet in a simple and safe way.

21 free guides
A few minutes to read
Backed by scientific references

Digestion and gut health

Constipation, diarrhea, gastritis, irritable bowel (low-FODMAP diet) and SIBO: care for a more comfortable digestive system.

7 guides

8 min read

Constipation

A sluggish gut, hard stools and straining: simple ways to care for your bowel routine with water, fiber and consistent habits.

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4 min read

Loose stools and diarrhea

Hydration, food and home-made suggestions for adults with mild diarrhea, plus the signs that require immediate care.

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5 min read

Gastritis: how to organize your meals

Smaller meals, simple preparations, and drinks and teas chosen according to your symptoms: guidance for a more comfortable stomach.

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6 min read

Irritable bowel syndrome: how to care for it

What irritable bowel syndrome is, the subtypes (constipation, diarrhea and mixed), the most common triggers and the nutritional and non-nutritional strategies that help.

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6 min read

The FODMAP diet: an anti-fermentation approach

What FODMAPs are, which foods contain them and how the three phases of the diet work: elimination, reintroduction and personalization.

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6 min read

SIBO: diagnosis and treatment

What SIBO is, the three types (hydrogen, methane and hydrogen sulfide), how the breath test works, treatment options and how to prevent relapses.

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6 min read

Histamine intolerance: signs, causes and care

What histamine is, the DAO enzyme, associated symptoms, how investigation is done, the most cited foods and why the diet should be temporary.

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Heart and metabolism

Cholesterol, triglycerides, type 2 diabetes and uric acid: understand your tests and organize your plate.

4 guides

6 min read

High cholesterol: where to start?

LDL, HDL and VLDL explained simply, why to look beyond total cholesterol, and the food choices that make a difference.

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7 min read

High triglycerides: how to manage them?

What triglycerides are, how to interpret your test results and a basic strategy for food, movement and drinks in everyday life.

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4 min read

Type 2 diabetes: how to organize your meals

The difference between type 1 and type 2, how to build your plate, habits that make a difference and a sample menu for everyday life.

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6 min read

High uric acid: what to eat?

Purines, sugars and alcohol: understand what raises uric acid and how to organize your meals with simple swaps.

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Fertility, weight and women's health

Nutrition and fertility, PMS, healthy weight loss (including with weight-loss injections) and candidiasis.

4 guides

4 min read

Nutrition and fertility: first steps

First steps with food for those who want to get pregnant: your everyday plate, gut health and habits, supplements with judgment and when to seek an assessment.

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5 min read

PMS: types, symptoms and supplements

The forms of PMS (mild, moderate to severe and premenstrual dysphoric disorder), how they are identified, the habits that help and the cautious role of supplements.

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5 min read

Losing weight healthily and making peace with your weight

Insulin resistance, small choices for a more consistent routine, a basic menu and care for people using weight-loss injections.

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6 min read

Candidiasis: how food can help

The real link between sugar and Candida, how to build your plate, what is known about oregano, coconut oil and probiotics, and everyday care.

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Thyroid and autoimmunity

Hypothyroidism, Hashimoto's and rheumatoid arthritis: food and gut health as part of care.

2 guides

3 min read

Hypothyroidism and Hashimoto's: how can food help?

The difference between Hashimoto's and hypothyroidism, the nutrients that deserve attention and what is known about gut health and gluten.

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4 min read

Rheumatoid arthritis: food and gut health

What food can do in rheumatoid arthritis, the essentials on your plate, gut care and simple ideas for days of pain or fatigue.

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Growth and sport

Food, sleep and recovery for teenagers, young athletes and their families.

1 guide

6 min read

Healthy growth: teenagers and young athletes

Guidance for teenagers, young athletes and their families: growth, meals around training, sleep, energy and when to seek help.

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Brain, focus and memory

Alzheimer's, ADHD, stress and anxiety: food and habits that support attention, memory and brain well-being.

3 guides

6 min read

Alzheimer's: what lifestyle can do for the brain

Modifiable risk factors, what lifestyle intervention studies show, the essentials on the plate and the role of supplements.

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5 min read

Nutrition and ADHD: food to support focus

What food can and cannot do in ADHD, practical day-to-day tips, the most studied nutrients and when to look for deficiencies.

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6 min read

Stress, anxiety and depression: the stress axis and food

How the hypothalamic-pituitary-adrenal axis works, what excess cortisol can cause, the myth of “adrenal fatigue” and the role of food, sleep and movement.

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Educational content for adults. This guidance does not replace an individual consultation, diagnosis or treatment.

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