Elimination Diet Food Plan - Sterling Family Practice

1 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; non-GMO preferred Kefir: Coconut Yogurt: Coconut and wild-caught, low-mercury fish preferred. Avocado 2 T or bran, sesame 1 t (plain) 4-6 oz (cultured) 4-6 oz o Animal Proteins: Plant Protein: Milk: Almond, whole Oils, salad: o Fish: Halibut, Spirulina 2 T coconut, flaxseed, Coconut milk, o Almond, avocado, herring, mackerel, Protein Powder: hazelnut, hemp, regular (canned) 1 T flaxseed, grapeseed, salmon, sardines, Check label for rice 8 oz Coconut milk, light o hempseed, olive tuna, etc.

2 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) Ghee/clarified butter o 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, Olives: Black, o sunflower (high- Poultry (skinless): ice cream, milk, non-dairy creamers, soy milk, yogurt green, kalamata 8 oleic), sesame, (dairy and soy), whey Chicken, Cornish Oils, cooking: o walnut 1 t hen, turkey 1 oz Avocado, coconut, Prepared salad o 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 (extra virgin), rice acceptable oils 2 T.

3 Servings/day_____. Average protein serving is 3 4 oz (size of palm of hand). 1 serving = 45 calories, 5g fat Eliminate Unsweetened, unsalted, organic preferred Eliminate Beef/veal, canned meats, cold cuts, eggs, frankfurters, o Almonds 6 Nut and seed o Butter, corn oil, cottonseed oil, margarine/spreads, pork, shellfish, whey, soy (miso, natto, tempeh, tofu, textured vegetable protein). o Brazil nuts 2 butters T mayonnaise, peanut oil, shortening, soybean oil o Cashews 6 Pecan Halves 4. o o Chia seeds 1 T Pine nuts 1 T. o LEGUMES Proteins/Carbs Coconut (dried) 3 T Pistachios 16. o o Servings/day_____ o Flaxseed (ground) Pumpkin seeds 1 T. o Organic, non-GMO preferred 2T Sesame seeds 1 T. o o Hazelnuts 5 Sunflower seeds 1 T. o KEY. Bean soups c Hummus or other o Hemp seeds 1 T Walnut halves 4.

4 O Dried beans, peas, or bean dip c High Histamine Nightshades Fermented Foods Macadamias 2-3. lentils (cooked) c Refried beans, 1 serving = 45 calories, 5 g fat Notes: Nutritional amounts are based on average values for the Flour, legume c vegetarian c 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) 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 9. VEGETABLES Non-starchy Carbs VEGETABLES Starchy Carbs GLUTEN-FREE GRAINS Carbs Servings/day_____ Servings/day_____ Servings/day_____.

5 Artichoke Horseradish Acorn squash Potatoes (mashed, Unsweetened, sprouted, organic preferred Arugula Jicama (cubed) 1 c made with non- Amaranth c Millet c Asparagus Kohlrabi Butternut squash dairy milk) c Brown rice cakes 2 Oats: Rolled, Bamboo shoots Leeks (cubed) 1 c Root vegetables: Buckwheat/ steel-cut c Beets (cubed) Lettuce, all Plantain c or Parsnip, rutabaga c kasha c Quinoa c Bok choy Microgreens whole Yam med Crackers: (nut, seed, Rice c Broccoflower Mushrooms Potato: Purple, rice) 3-4 Teff c Broccoli Okra red, sweet, white, Flours for baking: All grain servings are Brussels sprouts Onions yellow 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.

6 Chives Shallots Unsweetened, no sugar added Cilantro Snap peas/snow peas Unsweetened, no sugar added Apple 1 sm Melon, all 1 c Cucumbers Spinach Applesauce c Mango sm Filtered water Herbs and Spices, all Daikon radishes Sprouts, all Apricots 4 Nectarine 1 sm Sparkling/mineral Condiments: Eggplant Squash: Delicata, Banana med Orange 1 med water Mustard, vinegars Endive pumpkin, spaghetti, Blackberries c Papaya 1 c Unsweetened use sparingly, suggest Escarole yellow, zucchini, etc. Blueberries c Peach 1 sm coconut water 1 T or less per serving Fennel Tomato Dried fruit Pear 1 sm Green tea Fermented Tomato juice (no sulfites) 2 T Persimmon Fresh juiced fruits/. vegetables: c Figs 3 Pineapple c vegetables Kimchi, pickles, Turnips Grapes 15 Plums 2 sm sauerkraut, etc. Vegetable juice c Grapefruit med Pomegranate seeds Garlic Water chestnuts Juices (diluted) c c Green beans Watercress Kiwi 1 med Prunes 3 med Greens: Beet, collard, Kumquats 4 Raisins 2 T.

7 Dandelion, kale, Lemon 1 Raspberries 1 c mustard, turnip, etc. Lime 1 Tangerines 2 sm 1 serving = 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 Touring Through the food plan 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_____.

8 Artichoke Horseradish Acorn squash Potatoes (mashed, Unsweetened, sprouted, organic preferred Arugula Jicama (cubed) 1 c made with non- Amaranth c Millet c Asparagus Kohlrabi Butternut squash dairy milk) 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 c Servings/day_____ Servings/day_____ Servings/day_____. Beets (cubed) Lettuce, all Plantain c or Parsnip, rutabaga c kasha c Quinoa c Bok choy Microgreens whole Yam med Crackers: (nut, seed, Rice c Lean, free-range, grass-fed, organically grown Unsweetened, organic preferred Minimally refined, cold-pressed, organic, Broccoflower Mushrooms Potato: Purple, rice) 3-4 Teff c animal protein; non-GMO, organic plant protein; non-GMO preferred Kefir: Coconut Yogurt: Coconut Broccoli Okra red, sweet, white, Flours for baking: All grain servings are and wild-caught, low-mercury fish preferred.

9 Avocado 2 T or o bran, sesame 1 t (plain) 4-6 oz (cultured) 4-6 oz Brussels sprouts Onions yellow med Arrowroot, sorghum, for cooked amounts. Animal Proteins: Plant Protein: Milk: Almond, whole Oils, salad: o Cabbage Parsley 1 serving = 80 calories, 15 g carbs tapioca 3 T. Fish: Halibut, Spirulina 2 T coconut, flaxseed, Coconut milk, o Almond, avocado, Carrots Peppers, all Eliminate 1 serving = 75-110 calories, 15 g carbs herring, mackerel, Protein Powder: hazelnut, hemp, regular (canned) 1 T flaxseed, grapeseed, Cauliflower Radicchio Corn, Potato (if avoiding nightshades) Eliminate salmon, sardines, Check label for rice 8 oz Coconut milk, light o 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) Ghee/clarified butter o 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.

10 Venison 1 oz Butter, cheese, cottage cheese, cream, frozen yogurt, Olives: Black, o 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 Oils, cooking: o walnut 1 t Cucumbers Spinach Applesauce c Mango sm Filtered water Herbs and Spices, all hen, turkey 1 oz Avocado, coconut, Prepared salad o Daikon radishes Sprouts, all Apricots 4 Nectarine 1 sm Sparkling/mineral Condiments: 1 serving as listed = 35 75 calories, 5 7 g protein, 3 5 g NUTS & SEEDS Proteins/Fats grapeseed, olive dressing with water Mustard, vinegars Eggplant Squash: Delicata, Banana med Orange 1 med fat, 0 4 g carbs (extra virgin), rice acceptable oils 2 T Unsweetened use sparingly, suggest Servings/day_____ Endive pumpkin, spaghetti, Blackberries c Papaya 1 c Average protein serving is 3 4 oz (size of palm of hand).