These are the foods you need to get for the Budwig Diet:
Notes on Essential Foods for the Budwig Diet
The Budwig Diet is a special combination of natural, whole foods developed by Dr Johanna Budwig. To follow the diet properly, it’s important to use the correct ingredients and follow her recommendations closely.
Whenever possible, choose fresh foods (frozen vegetables can be a good alternative), minimally processed and free from added sugar, refined oils and artificial ingredients.
It’s also worth noting that dietary supplements are not part of the original Budwig Diet. Dr Budwig’s approach focuses on obtaining nutrients from whole foods rather than pills or powders.
The Essential Foods
Flaxseed Oil
Cold-pressed flaxseed oil is one of the cornerstone foods of the Budwig Diet. It is mixed thoroughly with quark or cottage cheese to make the famous Budwig Cream.
Always choose fresh, cold-pressed flaxseed oil sold in dark glass bottles. Ideally, it should be kept refrigerated or in the freezer to preserve its freshness. Once opened a bottle will be used within a few days so refrigeration is less essential.
Flaxseed oil should taste mild and pleasantly creamy, sometimes with a slight tang. It should never taste bitter, rancid or like paint.
Quark or Cottage Cheese
Quark is a smooth, fresh cheese of approximately 10%. Ordinary cottage cheese can also be used, although some brands contain added salt.
The protein in the cheese combines with the flaxseed oil to create the Budwig Cream that forms the basis of the diet.
Fat-free quark is available from many supermarkets, and you can also make your own from milk if you prefer. Greek strained yoghurt can also be used if quark isn’t available.
Whole Flaxseed (Linseed)
Whole golden or brown flaxseed should be ground immediately before eating to preserve its flavour and nutritional value.
Pre-ground flaxseed quickly loses freshness and is not recommended.
Coconut Oil
Organic virgin coconut oil is used when preparing Oleolux, Dr Budwig’s blend of coconut oil, flaxseed oil, garlic and onion for cooking and spreading.
Oleolux is a traditional Budwig recipe made by combining coconut oil with garlic, onion and flaxseed oil. It provides a stable cooking fat while incorporating flaxseed oil in the way Dr Budwig recommended.
Sauerkraut Juice
This should be juice of traditionally fermented sauerkraut. You can make your own by pressing fresh, unpasteurised sauerkraut in a juicer.
It’s best not to use pasteurised sauerkraut or sauerkraut juice; that process kills the good bugs needed to support your gut microbiome. Even eating a little raw sauerkraut is a good way to get the magic of the good bugs and special cruciferous nutritional compounds
Fresh Fruit and Vegetables
Fresh fruit and vegetables are an essential part of the Budwig Diet and should make up most of your daily food intake.
Aim to eat a wide variety of plants—different colours, leafy vegetables, roots, fruits, herbs and members of different plant families. This provides a broad range of vitamins, minerals, fibre and other naturally occurring plant compounds.
Buying the Ingredients
Most of the essential foods are now readily available.
- Flaxseed oil should be sold in dark UV-resistant glass bottles. Store it in the fridge or freezer to keep it as fresh as possible.
- Whole flaxseed should look clean and shiny. Store it in the fridge or freezer to preserve freshness.
- Quark is available in many supermarkets, while cottage cheese is available almost everywhere.
- Virgin coconut oil is easily available.
- Fresh fruit and vegetables are best when in season, although frozen vegetables are an excellent alternative. Organic is preferable but not essential.
- Roots, onions, garlic, whole grains and pulses form an important part of the Budwig Diet.
With these simple ingredients, you’ll have everything you need to prepare the core recipes used throughout the Budwig Diet.