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 o Oils, salad: Animal Proteins: Plant Protein: Milk: Almond, ⅛ whole Almond, avocado, Fish: Halibut, Spirulina–2 T coconut, flaxseed, o Coconut milk, flaxseed, grapeseed, herring, mackerel, Protein Powder: hazelnut, hemp, regular (canned)–1½ T hempseed, olive salmon, sardines, Check label for rice–8 oz o Coconut milk, light (extra virgin), tuna, etc.–1 oz # grams/scoop 1 serving = 25–90 calories, 1–9 g protein, 1–4 g carbs (canned)–3 T pumpkin, safflower Meat: All wild game, (1 protein serving=7 g) (nutritional values vary) o Olives: Black, (high-oleic), buffalo, elk, lamb, Hemp, pea, rice Eliminate green, kalamata–8 sunflower (high- venison–1 oz Butter, cheese, cottage cheese, cream, frozen yogurt, o Oils, cooking: oleic), sesame, Poultry (skinless): ice cream, milk, non-dairy creamers, soy milk, yogurt Avocado, coconut, walnut–1 t Chicken, Cornish (dairy and soy), whey grapeseed, olive o Prepared salad hen, turkey–1 oz (extra virgin), rice dressing with 1 serving as listed = 35–75 calories, 5–7 g protein, 3–5 g NUTS & SEEDS Proteins/Fats bran, sesame–1 t acceptable oils–2 T fat, 0–4 g carbs Servings/day______ 1 serving = 45 calories, 5g fat Average protein serving is 3–4 oz (size of palm of hand). Eliminate Eliminate Unsweetened, unsalted, organic preferred Butter, corn oil, cottonseed oil, margarine/spreads, Beef/veal, canned meats, cold cuts, eggs, frankfurters, o Almonds–6 o Nut and seed mayonnaise, peanut oil, shortening, soybean oil pork, shellfish, whey, soy (miso, natto, tempeh, tofu, o Brazil nuts–2 butters–½ T 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 KEY Bean soups–¾ c Hummus or other 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) © 2016 The Institute for Functional Medicine Version 7 VEGETABLES Non-starchy Carbs VEGETABLES Starchy Carbs GLUTEN-FREE GRAINS Carbs 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, steel- Bamboo shoots Leeks (cubed)–1 c Root vegetables: Buckwheat/ 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 c (no sulfites)–2 T Persimmon–½ Fresh juiced fruits/ vegetables: Turnips Figs–3 Pineapple–¾ c vegetables Kimchi, pickles, Vegetable juice–¾ c Grapes–15 Plums–2 sm sauerkraut, etc. Water chestnuts Grapefruit–½ med Pomegranate seeds Garlic Watercress Juices (diluted)–½ c –½ c Green beans 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 © 2016 The Institute for Functional Medicine.