Charles Yarbrough

A natural-food philosophy

TheProvisionDiet.

A natural-food philosophy based on eating foods that do not chemically defend themselves against being eaten.

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The food lists

Simple foods.
Clearly organized.

Vegetables

  1. Bell pepper
  2. Ripe tomato
  3. Asparagus
  4. Lettuce
  5. Green peas
  6. Spinach
  7. Onion
  8. Green beans
  9. Broccoli
  10. Cabbage
  11. Brussels sprouts
  12. Kale

Grains & Starches

  1. Rice
  2. Oats
  3. Corn
  4. Wheat
  5. Barley
  6. Sweet potato

Fruits

  1. Watermelon
  2. Cantaloupe
  3. Grapes
  4. Blueberries
  5. Strawberries
  6. Apple
  7. Pear
  8. Peach
  9. Plum
  10. Cherry
  11. Banana
  12. Orange
  13. Avocado
  14. Coconut
  15. Olives

Nuts & Seeds

  1. Macadamia
  2. Pecan
  3. Walnut
  4. Hazelnut
  5. Pistachio
  6. Peanut
  7. Sunflower seeds
  8. Pumpkin seeds

Broad Categories

  1. Coffee
  2. Dairy
  3. Eggs
  4. Meat
  5. Common fish & seafood
  6. Common edible mushrooms
  7. Tea
  8. Matcha

Know the distinction

Top foods to avoid.

Five concentrated natural defenses worth recognizing—and the preparation details that make all the difference.

01

Cashews in the shell

Anacardic acid & cardol

The irritating oil is primarily in the shell, which commercial processing removes. Store-bought cashew kernels are not the same as handling raw cashews in their shells.

NIH / PMC source
02

Red kidney beans raw or undercooked

Lectins, especially phytohaemagglutinin

Raw or undercooked beans can cause severe vomiting and diarrhea. Proper soaking and vigorous boiling destroy the lectin; slow cookers may not get hot enough.

World Health Organization source
03

Potatoes green, sprouted or bitter

Glycoalkaloids, including solanine & chaconine

Levels rise in sprouts, eyes and green skin, and cooking does not reliably eliminate them. Fresh, non-green potatoes contain low levels considered safe; sweet potatoes are unrelated.

Poison Control source
04

Cassava improperly prepared

Cyanogenic glycosides

These compounds can release cyanide. Cassava must be peeled and fully cooked, and some varieties require additional traditional processing to reduce the risk.

Food Standards Australia New Zealand source
05

Bitter almonds & apricot kernels

Amygdalin & related cyanogenic compounds

Chewing or grinding can release cyanide. Ordinary sweet almonds are different, and the flesh of an apricot does not carry the kernel's risk.

U.S. FDA source

This is a food philosophy and general safety overview, not medical advice. Preparation, dose and individual health needs matter.

01

Principle

Physical protection such as shells, husks, pits, pods and skins does not exclude a food. The focus is chemical defenses in the portion being eaten that function to deter animals or humans from consuming it.

02

Caffeine exemption

Caffeine is exempt when intentionally consumed for its stimulant effect, including coffee, tea and matcha.