What does it mean to eat a healthy diet? Most people will say: yes to fruits and vegetables, yes to whole foods, yes to lean proteins (but few of the animal ones, for heaven’s sake), no to eggs, fatty foods and saturated fats in particular. But then the scale does not go down, the belly swells, and the more we eat cereals and legumes, fruit and vegetables, the more we run into problems with poor digestion. At the same time, it would be enough to inquire a little more to discover that saturated fats are not to be condemned but on the contrary , the hypothesis that they are bad for the heart has long since been dismantled .; that animal proteins are nutritious, and there is a difference between pasture-raised meat and low-grade cured meats in trays; that an excess of protein does not cause kidney and liver damage, since this correlation in healthy individuals has not been found ; that eggs do not raise cholesterol. That with whole grains and legumes it would be better to take it easy , especially if our diet is already too rich in omega6 polyunsaturated fatty acids.
And that fruits and vegetables can cause indigestion.

Clearly, we cannot make a speech that is the same for everyone. The perfect diet does not exist, and there is no universal diet. But if in autumn and winter people are sick because they eat endless soups with the intention of losing weight, in summer smoothies or smothies, salads and fruit salads give us a nice swollen belly most of the time. Of course, I’m not saying that vegetables aren’t important. 
They are, but beware: fruit peels are often loaded with pesticides, and so are the leaves of vegetables; legumes, vegetables and whole grains contain some antinutrients which are reduced only with particular precautions (by cooking, soaking legumes and cereals after cooking, etc.); some raw vegetables are goiters, for example cruciferous vegetables;and we want to talk about solanaceae ? To this category of vegetables belong eggplants, peppers, tomatoes and potatoes, and although if one does not eat them all the time, the risks of toxicity are minimal , however, individual reactions must be evaluated. For example, I feel bad if I eat raw tomatoes or too many aubergines. I can eat some, but in moderation. The symptoms in my case range from a swollen belly, swollen throat to a strong sense of nausea. What do you say, do I have to give a damn just because they are good or do I have to be careful? Here, I would say that a healthy diet is one thing in theory, in practice I prefer a sauce to a caprese. 

Now I’ll explain how you can behave to make a healthy diet without running into bad digestion. The rules I will tell you about are not only successfully tested on me, but in the links you can find the references, and in particular the articles by Dr. Ray Peat, physiologist and thyroid expert. On page two my tips.