Elimination Diet Food Plan

PROTEINS Proteins DAIRY ALTERNATIVES Proteins/Carbs FATS & OILS Fats

Servings/day______Servings/day______Servings/day______Lean, free-range, grass-fed, organically grown Unsweetened, organic preferred Minimally refined, cold-pressed, organic, animal protein; non-GMO, organic plant protein; Kefir: Coconut Yogurt: Coconut non-GMO preferred and wild-caught, low-mercury fish preferred. (plain) –4-6 oz (cultured) –4-6 oz o Avocado –2 T or bran, sesame–1 t Animal Proteins: Plant Protein: Milk: Almond, ⅛ whole o Oils, salad: Fish: Halibut, Spirulina–2 T coconut, flaxseed, o Coconut milk, Almond, avocado, herring, mackerel, Protein Powder: hazelnut, hemp, regular (canned)–1½ T flaxseed, grapeseed, salmon, sardines, Check label for rice–8 oz o Coconut milk, light hempseed, olive tuna, etc.–1 oz # grams/scoop 1 serving = 25–90 calories, 1–9 g protein, 1–4 g carbs (canned)–3 T (extra virgin), Meat: All wild game, (1 protein serving=7 g) (nutritional values vary) o Ghee/clarified butter pumpkin, safflower buffalo, elk, lamb, Hemp, pea, rice Eliminate (grass-fed)–1 t (high-oleic), venison–1 oz Butter, cheese, cottage cheese, cream, frozen yogurt, o Olives: Black, sunflower (high- Poultry (skinless): ice cream, milk, non-dairy creamers, soy milk, yogurt green, kalamata–8 oleic), sesame, Chicken, Cornish (dairy and soy), whey o Oils, cooking: walnut–1 t hen, turkey–1 oz Avocado, coconut, o Prepared salad 1 serving as listed = 35–75 calories, 5–7 g protein, 3–5 g NUTS & SEEDS Proteins/Fats grapeseed, olive dressing with fat, 0–4 g carbs Servings/day______(extra virgin), rice acceptable oils–2 T Average protein serving is 3–4 oz (size of palm of hand). 1 serving = 45 calories, 5g fat Unsweetened, unsalted, organic preferred Eliminate Eliminate Beef/veal, canned meats, cold cuts, eggs, frankfurters, o Almonds–6 o Nut and seed Butter, corn oil, cottonseed oil, margarine/spreads, pork, shellfish, whey, soy (miso, natto, tempeh, tofu, o Brazil nuts–2 butters–½ T mayonnaise, peanut oil, shortening, soybean oil textured vegetable protein) o Cashews –6 o Pecan Halves–4 o Chia seeds–1 T o Pine nuts–1 T LEGUMES Proteins/Carbs o Coconut (dried)–3 T o Pistachios–16 Servings/day______o Flaxseed (ground)– o Pumpkin seeds–1 T Organic, non-GMO preferred 2 T o Sesame seeds–1 T o Hazelnuts–5 o Sunflower seeds –1 T Bean soups–¾ c Hummus or other KEY o Hemp seeds–1 T o Walnut halves –4 High Histamine Nightshades Fermented Foods Dried beans, peas, or bean dip–⅓ c Macadamias–2-3 lentils (cooked)–½ c Refried beans, 1 serving = 45 calories, 5 g fat Flour, legume–¼ c vegetarian–½ c Notes: Nutritional amounts are based on average values for the Eliminate variety of foods within each food category. Green peas Mixed nuts (with peanuts), peanuts, peanut butter Dietary prescription is subject to the discretion of the (cooked)–½ c health practitioner. 1 serving = 90–110 calories, 3–7 g protein, 0 fat, 15 g carbs Eliminate Soybean products (edamame, miso, soy sauce, tamari, tempeh, tofu, soy milk, soy yogurt, textured vegetable protein)

Servings/day______Servings/day______Servings/day______Artichoke Horseradish Acorn squash Potatoes (mashed, Unsweetened, sprouted, organic preferred Arugula Jicama (cubed)–1 c made with non- Amaranth–¾ c Millet–½ c Asparagus Kohlrabi Butternut squash dairy milk)–½ c Brown rice cakes–2 Oats: Rolled, Bamboo shoots Leeks (cubed)–1 c Root vegetables: Buckwheat/ steel-cut–½ c Beets (cubed) Lettuce, all Plantain–⅓ c or Parsnip, rutabaga–½ c kasha–½ c Quinoa–½ c Bok choy Microgreens ½ whole Yam–½ med Crackers: (nut, seed, Rice–⅓ c Broccoflower Mushrooms Potato: Purple, rice)–3-4 Te ff –¾ c Broccoli Okra red, sweet, white, Flours for baking: All grain servings are Brussels sprouts Onions yellow–½ med Arrowroot, sorghum, for cooked amounts. Cabbage Parsley 1 serving = 80 calories, 15 g carbs tapioca–3 T Carrots Peppers, all Eliminate 1 serving = 75-110 calories, 15 g carbs Cauliflower Radicchio Corn, Potato (if avoiding nightshades) Eliminate Celeriac root Radishes Barley, corn, emmer, farro, kamut, rye, spelt, Celery Salsa FRUITS Carbs triticale, wheat Chard/Swiss chard Sea vegetables Chervil Scallions Servings/day______BEVERAGES, SPICES & CONDIMENTS Chives Shallots Unsweetened, no sugar added Unsweetened, no sugar added Cilantro Snap peas/snow peas Apple–1 sm Melon, all–1 c Cucumbers Spinach Applesauce–½ c Mango–½ sm Filtered water Herbs and Spices, all Daikon radishes Sprouts, all Apricots–4 Nectarine–1 sm Sparkling/mineral Condiments:

Eggplant Squash: Delicata, Banana–½ med Orange–1 med water Mustard, vinegars Endive pumpkin, spaghetti, Blackberries–¾ c Papaya–1 c Unsweetened – use sparingly, suggest Escarole yellow, zucchini, etc. Blueberries–¾ c Peach–1 sm coconut water 1 T or less per serving Fennel Tomato Dried fruit Pear–1 sm Green tea Fermented Tomato juice –¾ (no sulfites)–2 T Persimmon–½ Fresh juiced fruits/ vegetables: c Figs–3 Pineapple–¾ c vegetables Kimchi, pickles, Turnips Grapes–15 Plums–2 sm sauerkraut, etc. Vegetable juice–¾ c Grapefruit–½ med Pomegranate seeds Garlic Water chestnuts Juices (diluted)–½ c –½ c Green beans Watercress Kiwi–1 med Prunes–3 med Greens: Beet, collard, Kumquats–4 Raisins–2 T dandelion, kale, Lemon–1 Raspberries –1 c mustard, turnip, etc. Lime–1 Tangerines–2 sm 1 serving = ½ c, 1 c raw greens = 25 calories, 5 g carbs 1 serving = 60 calories, 15 g carbs Eliminate Citrus fruits (if directed by your healthcare provider) KEY High Histamine Nightshades Fermented Foods Organic, non–GMO fruits, vegetables, herbs and spices preferred

The two-page Elimination Diet Food Plan provides a snapshot of the foods that are available to choose from every day. A general description of food categories is helpful before beginning the process of avoiding foods that may be causing problems.

VEGETABLES Non-starchy Carbs VEGETABLES Starchy Carbs GLUTEN-FREE GRAINS Carbs

Elimination Diet Food Plan Servings/day______Servings/day______o o o o o o o Servings/day______Artichoke Horseradish Acorn squash Potatoes (mashed, Unsweetened, sprouted, organic preferred Arugula Jicama (cubed)–1 c made with non- Amaranth–¾ c Millet–½ c Asparagus Kohlrabi Butternut squash dairy milk)–½ c Brown rice cakes–2 Oats: Rolled, PROTEINS Proteins DAIRY ALTERNATIVES Proteins/Carbs FATS & OILS Fats Bamboo shoots Leeks (cubed)–1 c Root vegetables: Buckwheat/ steel-cut–½ c Beets (cubed) Lettuce, all Plantain–⅓ c or Parsnip, rutabaga–½ c Servings/day______Servings/day______Servings/day______kasha–½ c Quinoa–½ c Bok choy Microgreens ½ whole Yam–½ med Crackers: (nut, seed, Rice–⅓ c Lean, free-range, grass-fed, organically grown Unsweetened, organic preferred Minimally refined, cold-pressed, organic, Broccoflower Mushrooms Potato: Purple, rice)–3-4 Te ff –¾ c animal protein; non-GMO, organic plant protein; Kefir: Coconut Yogurt: Coconut non-GMO preferred Broccoli Okra red, sweet, white, and wild-caught, low-mercury fish preferred. Flours for baking: All grain servings are (plain) –4-6 oz (cultured) –4-6 oz o Avocado –2 T or bran, sesame–1 t Brussels sprouts Onions yellow–½ med Arrowroot, sorghum, for cooked amounts. Animal Proteins: Plant Protein: Milk: Almond, ⅛ whole o Oils, salad: Cabbage Parsley 1 serving = 80 calories, 15 g carbs tapioca–3 T Fish: Halibut, Spirulina–2 T coconut, flaxseed, o Coconut milk, Almond, avocado, Carrots Peppers, all Eliminate 1 serving = 75-110 calories, 15 g carbs herring, mackerel, Protein Powder: hazelnut, hemp, regular (canned)–1½ T flaxseed, grapeseed, Cauliflower Radicchio Corn, Potato (if avoiding nightshades) Eliminate salmon, sardines, Check label for rice–8 oz o Coconut milk, light hempseed, olive Celeriac root Radishes Barley, corn, emmer, farro, kamut, rye, spelt, tuna, etc.–1 oz # grams/scoop 1 serving = 25–90 calories, 1–9 g protein, 1–4 g carbs (canned)–3 T (extra virgin), Celery Salsa FRUITS Carbs triticale, wheat Meat: All wild game, (1 protein serving=7 g) (nutritional values vary) o Ghee/clarified butter pumpkin, safflower Chard/Swiss chard Sea vegetables buffalo, elk, lamb, Hemp, pea, rice Eliminate (grass-fed)–1 t (high-oleic), Chervil Scallions Servings/day______BEVERAGES, SPICES & CONDIMENTS venison–1 oz Butter, cheese, cottage cheese, cream, frozen yogurt, o Olives: Black, sunflower (high- Chives Shallots Unsweetened, no sugar added Poultry (skinless): ice cream, milk, non-dairy creamers, soy milk, yogurt green, kalamata–8 oleic), sesame, Cilantro Snap peas/snow peas Unsweetened, no sugar added (dairy and soy), whey Apple–1 sm Melon, all–1 c Chicken, Cornish o Oils, cooking: walnut–1 t Cucumbers Spinach Applesauce–½ c Mango–½ sm Filtered water Herbs and Spices, all hen, turkey–1 oz Avocado, coconut, o Prepared salad Daikon radishes Sprouts, all Apricots–4 Nectarine–1 sm Sparkling/mineral Condiments: NUTS & SEEDS Proteins/Fats 1 serving as listed = 35–75 calories, 5–7 g protein, 3–5 g grapeseed, olive dressing with Eggplant Squash: Delicata, Banana–½ med Orange–1 med water Mustard, vinegars fat, 0–4 g carbs Servings/day______(extra virgin), rice acceptable oils–2 T Endive pumpkin, spaghetti, Blackberries–¾ c Papaya–1 c Unsweetened – use sparingly, suggest Average protein serving is 3–4 oz (size of palm of hand). 1 serving = 45 calories, 5g fat Escarole yellow, zucchini, etc. Blueberries–¾ c Peach–1 sm coconut water 1 T or less per serving Eliminate Unsweetened, unsalted, organic preferred Eliminate Fennel Tomato Dried fruit Pear–1 sm Green tea Beef/veal, canned meats, cold cuts, eggs, frankfurters, o Almonds–6 o Nut and seed Butter, corn oil, cottonseed oil, margarine/spreads, Fermented Tomato juice –¾ (no sulfites)–2 T Persimmon–½ Fresh juiced fruits/ pork, shellfish, whey, soy (miso, natto, tempeh, tofu, o Brazil nuts–2 butters–½ T mayonnaise, peanut oil, shortening, soybean oil textured vegetable protein) vegetables: c Figs–3 Pineapple–¾ c vegetables o Cashews –6 o Pecan Halves–4 Kimchi, pickles, Turnips Grapes–15 Plums–2 sm o Chia seeds–1 T o Pine nuts–1 T sauerkraut, etc. Vegetable juice–¾ c Grapefruit–½ med Pomegranate seeds LEGUMES Proteins/Carbs o Coconut (dried)–3 T o Pistachios–16 Garlic Water chestnuts Juices (diluted)–½ c –½ c Flaxseed (ground)– Pumpkin seeds–1 T Servings/day______o o Green beans Watercress Kiwi–1 med Prunes–3 med 2 T o Sesame seeds–1 T Organic, non-GMO preferred Greens: Beet, collard, Kumquats–4 Raisins–2 T Hazelnuts–5 Sunflower seeds –1 T o o KEY dandelion, kale, Lemon–1 Raspberries –1 c Bean soups–¾ c Hummus or other Hemp seeds–1 T Walnut halves –4 o o High Histamine Nightshades Fermented Foods mustard, turnip, etc. Lime–1 Tangerines–2 sm Dried beans, peas, or bean dip–⅓ c Macadamias–2-3 lentils (cooked)–½ c Refried beans, 1 serving = ½ c, 1 c raw greens = 25 calories, 5 g carbs 1 serving = 60 calories, 15 g carbs 1 serving = 45 calories, 5 g fat Flour, legume–¼ c vegetarian–½ c Notes: Nutritional amounts are based on average values for the Eliminate Eliminate variety of foods within each food category. KEY Green peas Citrus fruits (if directed by your healthcare provider) Mixed nuts (with peanuts), peanuts, peanut butter Dietary prescription is subject to the discretion of the High Histamine Nightshades Fermented Foods (cooked)–½ c health practitioner. Organic, non–GMO fruits, vegetables, herbs and spices preferred 1 serving = 90–110 calories, 3–7 g protein, 0 fat, 15 g carbs Eliminate Soybean products (edamame, miso, soy sauce, tamari, tempeh, tofu, soy milk, soy yogurt, textured vegetable protein)

In order to achieve the therapeutic effects of the Elimination Diet, it is important to know which foods to avoid and which foods are okay to eat. The table below provides a summary.

Table of foods to remove/foods to eat:

Foods to Avoid Foods to Eat

n Alcohol n Dairy alternatives n Beef n Fish

n Chocolate n Fruits (only those specifically listed)

n Coffee, soft drinks, tea n Game meats

n Corn n Gluten-free whole grains (amaranth, buckwheat, millet, quinoa, rice, teff, etc.)

n Dairy products n Healthy oils

n Eggs n Legumes (except soy, peanuts)

n Gluten-containing grains (all varieties of n Nuts (except peanuts) barley, rye, spelt, wheat) n Peanuts n Poultry n Pork n Seeds n Processed meats n Vegetables n Shellfish

n Soy and soy products

n Sugar (white sugar, high-fructose corn syrup, brown sugar, sucrose, etc.)