At every meal for one week, eat mindfully and calmly, and choose your foods wisely.
Try that, and, see how you feel at the end of the week.
No additional instructions required, no masters of science or nutrition needed to proceed.
No list of foods which you can or cannot eat.
Trust yourself, trust that you already know what to do.
And really do it – like, not just at one meal, or for a few bites.