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What to Eat on the Autoimmune Protocol

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What to Eat on the Autoimmune Protocol WHAT TO EAT ON THE AUTOIMMUNE PROTOCOL All the foods listed here are great to include in your It’s time to create an epidemic of - health. And it starts with learning ents that will help regulate your immune system and how to eat more nutrient-dense food. your hormones and provide the building blocks that your body needs to heal. You don’t need to eat all of these foods (it’s okay if snails, frog legs, and crickets aren’t your thing, and it’s okay if you just can’t get kangaroo meat or mizuna), but the idea is both to give Poultry innovative ways to increase variety and nutrient density • chicken • grouse • pigeon by exploring new foods. • dove • guinea hen • quail • duck • ostrich • turkey • emu • partridge (essentially, Red Meat • goose • pheasant any bird) • antelope • deer • mutton • bear • elk • pork • beaver • goat • rabbit • beef • hare • sea lion • • horse • seal • boar • kangaroo • whale • camel • lamb (essentially, • caribou • moose any mammal) Amphibians and Reptiles • crocodile • frog • snake • turtle 1 22 Fish* Shellfish • anchovy • gar • • abalone • limpet • scallop • Arctic char • haddock • salmon • clam • lobster • shrimp • Atlantic • hake • sardine • cockle • mussel • snail croaker • halibut • shad • conch • octopus • squid • barcheek • herring • shark • crab • oyster • whelk goby • John Dory • sheepshead • • periwinkle • bass • king • silverside • • prawn • bonito mackerel • smelt • bream • lamprey • snakehead • brill • ling • snapper • brisling • loach • sole • carp • mackerel • • • mahi mahi • tarpon • cod • marlin • tilapia • common dab • • • conger • minnow • trout • crappie • • tub gurnard • croaker • mullet • tuna • drum • pandora • turbot Other Seafood • eel • perch • walleye • anemone • sea squirt • fera • plaice • whiting • caviar/roe • sea urchin • • pollock • • *See page 387 for Selenium Health Benet Values. • sea cucumber Oal • blood • fats and other • liver • bone broth trimmings (tallow • melt (spleen) • bone marrow and lard) • rinds (skin) • brain • fries (testicles) • sweetbreads (thymus • chitterlings and • head meat (cheek gland or pancreas) natural casings and jowl) • tail (intestines) • heart • tongue • kidney • tripe (stomach) • lips 2 Glycine-Rich Foods Edible Insects** • • gelatin • agave worm • cockroach • hornworm • most seafood • joint tissue and meat • ant • cricket • june bug • bone broth • bamboo • • locust • cheek and jowl duck feet, chicken worm • dung beetle • mealworm wings) • chuck roast • bee larva • earthworm • sago worm • rinds (skin) • collagen supplements • centipede • • silkworm • cicada • grasshopper **Insects are eaten in cultural dishes around the world. They aren’t all easy to get a hold of in Western countries, but cricket flour/ powder is becoming easier to source. Leafy Greens and Salad Veggies • amaranth greens • chrysanthemum leaves • artichoke • collard greens • arugula • cress • asparagus • dandelion • beet greens • endive • bok choy • fat hen • borage greens • • broccoli • Florence fennel • broccoli rabe • • Brussels sprouts • Good King Henry • mustard greens • sea kale • cabbage • greater plantain • napa cabbage • sorrel • canola leaves • kai-lan (Chinese • New Zealand spinach • spinach • capers broccoli) • nopal • squash blossoms • cardoon • kale • orache • summer purslane • carrot greens • kohlrabi greens • pea leaves • • cat’s-ear • komatsuna • poke • sweet potato greens • • Lagos bologi • Prussian asparagus • Swiss chard • celery • lamb’s lettuce • pumpkin sprouts • tatsoi • celtuce • land cress • radicchio • turnip greens • Ceylon spinach • lettuce • radish sprouts • water spinach • chickweed • lizard’s tail • samphire • watercress • chicory • melokhia • sculpit (stridolo) • winter purslane • Chinese mallow • mizuna • sea beet 3 Stems, Flowers, and Flower Bud Vegetables Alliums • asparagus • squash blossoms • abusgata • potato • broccoli • • chives onion • capers (e.g. calendula, • elephant • scallion • cardoon carnation, clover, garlic • spring dandelion, • • garlic onion gladiolas, • shallot • celery hibiscus, • kurrat • fennel honeysuckle, • leek • tree onion • nopal lavender, • onion • wild leek • Prussian marigold, • pearl onion (aka ramp) asparagus nasturtium, • rhubarb (only pansy, primrose, the stems are scented edible) geranium) Roots, Tubers, and Bulb Vegetables • earthnut pea • prairie turnip • elephant foot • radish yam • rutabaga • Ensete • salsify • ginger • scorzonera • Hamburg • skirret parsley • swede • horseradish • sweet potato Vegetables That • Jerusalem • taro Are Actually Fruits artichoke • ti • avocado • plantain • arracacha • canna • jicama • tigernut • bitter melon • pumpkin • arrowroot • carrot • kohlrabi • turnip (aka bitter • squash (see • bamboo • cassava (aka • konjac gourd) page 55) shoot manioc, • ulluco • kudzu • chayote • tinda • beet root tapioca, yuca) • wasabi • lotus root • cucumber • West Indian • broadleaf • celery root • water caltrop • maca • ivy gourd gherkin arrowhead (aka celeriac) • water • loofa • winter • Chinese • mashua chestnut • burdock melon artichoke • parsnip • yacón • okra • camas • zucchini • daikon • pignut • yam • olive Sea Vegetables • aonori • hijiki • ogonori • arame • kombu • sea grape • carola • laver • sea kale • dabberlocks • mozuku • sea lettuce • dulse • nori • wakame 4 Edible Fungi Berries • beech mushroom • maitake • straw mushroom • açaí • lingonberry (aka shimeji) • matsutake • sweet tooth fungus • bearberry • loganberry • boletus, many • morel, many (aka hedgehog • bilberry • mulberry varieties varieties mushroom) • blackberry • muscadine • button mushroom, • oyster mushroom, • tree ear fungus • blueberry • nannyberry many varieties many varieties • • cloudberry • Oregon (includes portobello • varieties • cranberry grape and crimini) • shiitake (aka oak • winter mushroom • crowberry • raspberry • chanterelle, many mushroom) (aka enokitake) • currant • salmonberry varieties • snow fungus • yeast (baker’s, • elderberry • sea • brewer’s, nutritional) • Sparassis crispa • falberry buckthorn • gypsy mushroom • gooseberry • strawberry • • grape • strawberry yeast and probiotic tree • hackberry bacteria) • thimbleberry • huckleberry • king trumpet • wineberry mushroom • kombucha (includes both yeast and probiotic bacteria) • lion’s mane mushroom Rosaceae Family Melons (Apple Family and Stone Fruits) • canary melon • muskmelon • apple • hawthorn • quince • cantaloupe • net melon • apricot • loquat • rose hip • casaba • ogen melon • cherry • medlar • rowan • Charentais • pepino melon • chokeberry • nectarine • service tree • Christmas melon • Persian melon • chokecherry • peach • serviceberry • Crenshaw melon • Russian melon (aka • crabapple • pear • shipova • derishi Uzbek melon) • greengage • plum • Galia • sharlyn • honeydew • sweet melon • horned melon • watermelon • melon pear • winter melon 5 Citrus* • amanatsu • • limetta • ponkan • blood orange • key lime • mandarin • rangpur • Buddha’s hand • kinnow • Meyer lemon • shonan gold • cam sành • kiyomi • orange, many • sudachi • citron • kumquat varieties • tangelo • clementine • lemon, many • orangelo • tangerine • fernandina varieties • oroblanco • tangor • grapefruit, • lime, many • pomelo • ugli many varieties varieties • pompia • yuzu Tropical and Subtropical Fruits * • abiu • coco plum • ilama • medlar • acerola • coconut • jackfruit • nance • ackee • custard apple • jujube • papaya • African • date • karonda • passion fruit moringa • dragonfruit • kiwi • pawpaw • ambarella • durian • korlan • peanut butter • babaco • • kumquat fruit • banana varieties • longan • persimmon • riberry • starfruit • biriba • gambooge • loquat • pineapple • rose apple (carambola) • camucamu • granadilla • lychee • plantain • safou • sugar apple • canistel • guanabana • mamey sapote • pomegranate • salak • tamarind • ceriman • guava, many • mango • pulasan • santol • ugni • chayote varieties • mangosteen • quince • soursop • vanilla bean • cherimoya • guavaberry • maypop • rambutan • star apple • wampee *There are many more varieties of citrus and tropical fruits; these lists represent those that you are most likely to come across. Good Fats • avocado oil (cold-pressed) • palm shortening (look for • bacon fat (ideally from pasture- ethically and sustainably sourced) raised pigs) • pan drippings • coconut oil (typically extra-virgin • poultry fat (typically duck, goose, and expeller-pressed, but also or emu) • red palm oil (look for ethically • lard (rendered fat from the backs and sustainably sourced) of pigs, ideally pasture-raised) • salo (rendered fat from cured slabs of • leaf lard (rendered fat from around pork fatback, ideally pasture-raised) pigs’ kidneys and other internal • schmaltz (chicken or goose fat, organs, ideally pasture-raised) ideally pasture-raised) • olive oil, extra-virgin and virgin • • palm oil (not to be confused with pasture-raised) palm kernel oil; look for ethically • tallow (rendered fat from beef, and sustainably sourced) lamb, or mutton, ideally grass-fed) 6 Probiotic Foods** • beet and other vegetable • raw, unpasteurized, lacto- or kvasses wild-fermented fruits (green • kombucha papaya, chutneys) • • raw, unpasteurized, lacto- or • raw, unpasteurized, lacto- or wild-fermented condiments wild-fermented vegetables (relishes, salsas) (kimchi, beets, carrots, pickles) • raw, unpasteurized sauerkraut • **Check ingredients to avoid nightshades, emulsiers, and dairy. Herbs and Spices • asafetida (check • fenugreek leaves • onion powder ingredients) • galangal • oregano leaf • balm • garlic • parsley • • garlic powder •
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