Elimination Diet
What is an elimination diet?
As the name implies, this diet is designed to temporarily avoid certain foods for 2 weeks (this is called the elimination phase), followed by a period of systematic reintroduction of certain food groups. This latter phase is called the reintroduction phase and may last for up to 9 weeks.
What is this diet used for?
The purpose of this dietary protocol is to identify possible food sensitivities. Such sensitivities may range from mild or hardly noticeable reactions to severe generalized allergic responses. Food sensitivities/intolerances contribute to many health concerns and impact our ability to achieve optimum health.
Is all this REALLY necessary?
According to current research, food sensitivities can cause or contribute to a vast array of problems including: fatigue, anxiety, depression, insomnia, food cravings, obesity, recurrent colds and other infections, chronic nasal congestion, postnasal drip, fluid in the ears, Menieres syndrome, irritable bowl syndrome, constipation, diarrhea, abdominal pain, ulcerative colitis, Crohns disease, gallbladder disease, high blood pressure, arrhythmia, angina, acne, eczema, psoriasis, canker sores, hives, muscle aches, osteoarthritis, rheumatoid arthritis, migranes and other headaches, numbness, asthma, frequent urination, teeth grinding, bedwetting, and infantile colic. Most of the above disorders have more than one cause, but food sensitivity is relatively common and a frequently overlooked cause. Often this sort of exercise helps one get out of food ruts. This plan hopefully encourages you to try new foods. Daily repetition of the same foods is thought to be a major contributor to the development of food sensitivities. Also, a diverse diet is typically healthier because you are more likely to get a comprehensive intake of valuable nutrients.
General Instruction: Create a daily food journal to record any changes
This program provides all the nutrition that you will need while your body cleanses and heals itself. Eat until you are full, but not engorged. It is better to eat several small meals throughout the day rather than 3 large ones Do not drink with your meals, as this dilutes the enzymes in the stomach needed to properly digest the food eaten. Drink liquids hour before or 1 hour after eating Continue to take nutritional supplements and herbal medicines unless otherwise directed You may initially (1-5 days) experience cleansing symptoms which could include: headache, fatigue, increased food cravings, irritability, or an aggravation of a symptom you already have
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Elimination Phase
This is a period of 2 weeks during which certain food groups will be eliminated from your diet. At a minimum, you should completely avoid dairy products, red meat, and eggs. These foods are involved in more than 80% of all food sensitivities.
Food Group Fruits INCLUDE theses foods: Unswetened fresh, frozen, or waterpacked canned fruits, fruit juices Non-gluten grains: brown rice, millet, quinoa, amaranth, teff, buckwheat All fresh fish suchs as halibut, salmon, cod, sole, trout; wild game; chicken; turkey All dried beans (excluding soy) EXCLUDE these foods: All citrus fruits: oranges, grapefruit, banana, melons. Any sweetened fruit drink and dried fruit Wheat, corn, oats, barley, spelt, kamut, rye, and all glutencontaining products. Beef, pork, cold cuts, sausage, canned meets, egg, shellfish Soy and soy products
Starch
Meats Legumes Nuts and Seeds
Dairy Products
Vegetables
Fats
Beverages
Spices
Sweeteners
Almonds, cashews, walnuts, sesame (tahini), sunflower, Peanuts, pistachios, peanut butter pumpkin, and nut butters made from these seeds Milk substitutes, such as rice milk Milk, cheese, butter, cottage or nut milk (excluding soy cheese, yogurt, ice cream, frozen substitutes); kefir yogurt Raw, steamed, sauted, juiced, or Canned vegetables or creamed baked vegetables (except those casseroles specifically prohibited) *If you are experiencing inflammation avoid: tomatoes, eggplant, red/green/yellow bell peppers, all potatoes (except yam/sweet potatoes) Olive oil, flax seed oil, cold/expeller Margarine, butter, shortening, pressed canola, safflower, processed oils, spreads, salad sunflower, sesame, walnut, dressing (except those specifically pumpkin, almond oil and dressings allowed) made from these oils Soda pop, alcoholic beverages, 8 cups filtered or distilled water per coffee, tea, all caffeinated beverages (green or black tea, day, herbal tea coffee, etc) Cinnamon, cumin, dill, garlic, Cayenne pepper, paprika, curry ginger, oregano, parsley, rosemary, powder containing cayenne pepper tarragon, thyme, and tumeric White or brown refined sugar, Brown rice syrup, fruit sweeteners, maple syrup, corn syrup, high molasses, limited honey fructose corn syrup
Pilateez.com 1135 Adelaide St. North, Suite 115, London, Ontario N5Y 5K7 P: 519-439-3838 F: 519-439-2002
Reintroduction Phase
For the next 9 weeks, food groups that have been eliminated will be progressively added to your daily diet. This systematic reintroduction of potentially allergenic foods will allow for the identification of any hypersensitivity you may have. In general, first reintroductions should be in small portions so as not to induce non-specific responses. Please follow the reintroduction protocol. Document any observations in your journal.
Week 1 2 3 4 5 6 7 8 9
Food Groups to Add Citrus Fruits Soy and soy products Eggs Red Meat Wheat and gluten containing grains Dairy Shellfish Nuts, peanuts, strawberries Chocolate, coffee, and tea,
Rebuilding
There are times when the digestive tract has been severly impaired due to chronic disease or severe exposure to foold allergies/intoleraces. As part of the elimination diet program it is necessary to rebuild and heal the digestive tract. Consult with your naturopathic doctor to identify what additional steps need to be taken
Pilateez.com 1135 Adelaide St. North, Suite 115, London, Ontario N5Y 5K7 P: 519-439-3838 F: 519-439-2002
