16IFM07 Elimination Diet Comprehensive Guide Final V7

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Touring Through the Food PlanThe two-page Elimination Diet Food Plan provides a snapshot of the foods that are available to choose from everyday. A general description of food categories is helpful before beginning the process of avoiding foods that may becausing problems.VEGETABLES Non-starchyElimination Diet Food PlanPROTEINSProteinsDAIRY Lean, free-range, grass-fed, organically grownanimal protein; non-GMO, organic plant protein;and wild-caught, low-mercury fish preferred.Unsweetened, organic preferredAnimal Proteins:Fish: Halibut,herring, mackerel,salmon, sardines,tuna, etc.–1 ozMeat: All wild game,buffalo, elk, lamb,venison–1 ozPoultry (skinless):Chicken, Cornishhen, turkey–1 ozKefir: Coconut(plain) –4-6 ozMilk: Almond,coconut, flaxseed,hazelnut, hemp,rice–8 ozPlant Protein:Spirulina–2 TProtein Powder:Check label for# grams/scoop(1 protein serving 7 g)Hemp, pea, rice1 serving as listed 35–75 calories, 5–7 g protein, 3–5 gfat, 0–4 g carbsAverage protein serving is 3–4 oz (size of palm of hand).EliminateBeef/veal, canned meats, cold cuts, eggs, frankfurters,pork, shellfish, whey, soy (miso, natto, tempeh, tofu,textured vegetable protein)LEGUMESProteins/CarbsServings/dayOrganic, non-GMO preferredBean soups–¾ cDried beans, peas, orlentils (cooked)–½ cFlour, legume–¼ cGreen peas(cooked)–½ cHummus or otherbean dip–⅓ cRefried beans,vegetarian–½ cYogurt: Coconut(cultured) –4-6 ozEliminateButter, cheese, cottage cheese, cream, frozen yogurt,ice cream, milk, non-dairy creamers, soy milk, yogurt(dairy and soy), wheyProteins/FatsServings/dayUnsweetened, unsalted, organic preferredAlmonds –6Brazil nuts–2Cashews –6Chia seeds–1 TCoconut (dried)–3 TFlaxseed (ground)–2To Hazelnuts–5o Hemp seeds–1 TMacadamias–2-3ooooooFATS & OILSFatsServings/day1 serving 25–90 calories, 1–9 g protein, 1–4 g carbs(nutritional values vary)NUTS & SEEDSCarbso Nut and seedbutters–½ To Pecan Halves–4o Pine nuts–1 To Pistachios–16o Pumpkin seeds–1 To Sesame seeds–1 To Sunflower seeds –1 To Walnut halves –41 serving 45 calories, 5 g fatEliminateMinimally refined, cold-pressed, organic,non-GMO preferredo Avocado –2 T or⅛ wholeo Coconut milk,regular (canned)–1½ To Coconut milk, light(canned)–3 To Ghee/clarified butter(grass-fed)–1 to Olives: Black,green, kalamata–8o Oils, cooking:Avocado, coconut,grapeseed, olive(extra virgin), ricebran, sesame–1 to Oils, salad:Almond, avocado,flaxseed, grapeseed,hempseed, olive(extra virgin),pumpkin, safflower(high-oleic),sunflower (higholeic), sesame,walnut–1 to Prepared saladdressing withacceptable oils–2 T1 serving 45 calories, 5g fatEliminateButter, corn oil, cottonseed oil, margarine/spreads,mayonnaise, peanut oil, shortening, soybean oilKEYHigh HistamineNightshadesFermented FoodsArtichokeArugulaAsparagusBamboo shootsBeets (cubed)Bok choyBroccoflowerBroccoliBrussels sproutsCabbageCarrotsCauliflowerCeleriac rootCeleryChard/Swiss chardChervilChivesCilantroCucumbersDaikon ables:Kimchi, pickles,sauerkraut, etc.GarlicGreen beansGreens: Beet, collard,dandelion, kale,mustard, turnip, etc.HorseradishJicamaKohlrabiLeeksLettuce, allMicrogreensMushroomsOkraOnionsParsleyPeppers, allRadicchioRadishesSalsaSea vegetablesScallionsShallotsSnap peas/snow peasSpinachSprouts, allSquash: Delicata,pumpkin, spaghetti,yellow, zucchini, etc.TomatoTomato juice –¾cTurnipsVegetable juice–¾ cWater chestnutsWatercress1 serving ½ c, 1 c raw greens 25 calories, 5 g carbsNotes: Nutritional amounts are based on average values for thevariety of foods within each food category.Mixed nuts (with peanuts), peanuts, peanut butterDietary prescription is subject to the discretion of thehealth practitioner.1 serving 90–110 calories, 3–7 g protein, 0 fat, 15 g carbsVEGETABLES StarchyServings/dayServings/dayAcorn squash(cubed)–1 cButternut squash(cubed)–1 cPlantain–⅓ c or½ wholePotato: Purple,red, sweet, white,yellow–½ medCarbso o o o o o oPotatoes (mashed,made with nondairy milk)–½ cRoot vegetables:Parsnip, rutabaga–½ cYam–½ med1 serving 80 calories, 15 g carbsEliminateUnsweetened, sprouted, organic preferredAmaranth–¾ cBrown rice cakes–2Buckwheat/kasha–½ cCrackers: (nut, seed,rice)–3-4Flours for baking:Arrowroot, sorghum,tapioca–3 TMillet–½ cOats: Rolled,steel-cut–½ cQuinoa–½ cRice–⅓ cTeff–¾ cAll grain servings arefor cooked amounts.EliminateCarbsBarley, corn, emmer, farro, kamut, rye, spelt,triticale, wheatBEVERAGES, SPICES & CONDIMENTSServings/dayUnsweetened, no sugar addedApple–1 smApplesauce–½ cApricots–4Banana–½ medBlackberries–¾ cBlueberries–¾ cDried fruit(no sulfites)–2 TFigs–3Grapes–15Grapefruit–½ medJuices (diluted)–½ cKiwi–1 medKumquats–4Lemon–1Lime–1CarbsServings/day1 serving 75-110 calories, 15 g carbsCorn, Potato (if avoiding nightshades)FRUITSGLUTEN-FREE GRAINSMelon, all–1 cMango–½ smNectarine–1 smOrange–1 medPapaya–1 cPeach–1 smPear–1 smPersimmon–½Pineapple–¾ cPlums–2 smPomegranate seeds–½ cPrunes–3 medRaisins–2 TRaspberries –1 cTangerines–2 smUnsweetened, no sugar addedFiltered waterSparkling/mineralwaterUnsweetenedcoconut waterGreen teaFresh juiced fruits/vegetablesHerbs and Spices, allCondiments:Mustard, vinegars– use sparingly, suggest1 T or less per serving1 serving 60 calories, 15 g carbsEliminateCitrus fruits (if directed by your healthcare provider)Organic, non–GMO fruits, vegetables, herbs and spices preferredKEYHigh HistamineNightshadesFermented FoodsEliminateSoybean products (edamame, miso, soy sauce, tamari,tempeh, tofu, soy milk, soy yogurt, textured vegetable protein) 2016 The Institute for Functional MedicineVersion 8 2016 The Institute for Functional MedicineIn order to achieve the therapeutic effects of the Elimination Diet, it is important to know whichfoods 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 AvoidFoods to Eatn Alcoholn Dairy alternativesn Beefn Fishn Chocolaten Fruits (only those specifically listed)n Coffee, soft drinks, tean Game meatsn Cornn Gluten-free whole grains (amaranth,buckwheat, millet, quinoa, rice, teff,etc.)n Dairy productsn Healthy oilsn Eggsn Legumes (except soy, peanuts)n Gluten-containing grains (all varieties ofn Nuts (except peanuts)barley, rye, spelt, wheat)n Peanutsn Poultryn Porkn Seedsn Processed meatsn Vegetablesn Shellfishn Soy and soy productsn Sugar (white sugar, high-fructose cornsyrup, brown sugar, sucrose, etc.)IFMnElimination Diet Comprehensive Guide 2016 The Institute for Functional Medicine10

Touring Through the Food PlanProteinProtein is an essential cornerstone of optimal nutrition. It performs multiplefunctions in the body, such as helping to stabilize blood sugar levels, which in turnkeeps hunger and cravings at bay. Additionally, the human body cannot effectivelyeliminate toxins without amino acids—the building blocks of protein—thatbind transformed toxins in the liver and help the body excrete them. Thus, it isextremely important to include some protein in every meal or snack.The Elimination Diet offers different sources of animal and plant proteins from which to choose. As with the otherfood categories, quality is of utmost importance. High-quality proteins include lean, pasture-raised, grass-fed, organic,and non-genetically modified (GMO) sources. Options include low-mercury fish like halibut, herring, mackerel,salmon, sardines, and tuna. Wild-caught, sustainable fish choices are preferred, as some farmed fish may containhormones and harmful chemicals. Other protein options include wild game (buffalo, elk, lamb, venison) and poultry(chicken, Cornish hen, turkey).Vegetarian protein choices include spirulina, legumes, lentils, peas, and select proteinpowders (hemp, pea, and rice).LegumesLegumes are a perfect source of quality protein and complex carbohydrates, which givea sense of fullness and stabilize blood sugar. At least one serving of legumes on a dailybasis in soup or as cooked beans, dips, or hummus is recommended.Dairy AlternativesDairy products are not included in the Elimination Diet, as dairy is often a culprit ingastrointestinal symptoms. Additionally, the risk of toxin and hormone contaminationis high with many commercially available dairy products. There are several dairyalternatives available in this food plan, mostly in the form of milks made from nuts.Dairy substitutes like coconut (boxed variety), almond, flaxseed, or hazelnut milkoften contain added sweeteners or gums, so it is important to read food labels beforepurchasing. Unsweetened coconut kefir is included in the food plan because of itsprebiotic and probiotic potential, which may help improve gut health and aid intoxin removal.IFMnElimination Diet Comprehensive Guide 2016 The Institute for Functional Medicine11

Touring Through the Food PlanNuts & SeedsA variety of nuts and seeds is included in the Elimination Diet. They can be added to meals for a nutrient and flavorboost—perhaps sprinkled on top of salads or vegetable dishes—and make a great snack choice. Eating a handful of nutseach day has been shown to reduce the risk of chronic disease. It is recommended that at least 1 to 2 servings of nuts beeaten every day. Raw, unsalted nuts instead of nuts roasted in oil are preferred. Flaxseeds and hemp seeds can be groundand stirred into smoothies or sprinkled on salads. Additionally, nut butters like almond butter, cashew butter, and tahini(sesame seed butter) can be used as condiments, spread on fruit, or drizzled over vegetables.Nuts can often be the source of food allergies, so a Functional Medicine practitioner mayrecommend a personalized variation of this food plan that excludes nuts if allergies or sensitivitiesare known or suspected.Fats & OilsA large selection of fats and oils can be used for salad dressings and cooking while followingthe Elimination Diet. Approved choices are minimally refined, cold-pressed, organic, nonGMO fats and liquid oils, as these will be the best quality. Consuming these high-qualityfats on a daily basis is recommended for reducing inflammation, stabilizing blood sugarlevels, and minimizing sugar cravings. A Functional Medicine practitioner may prescribespecific amounts to meet an individual’s nutritional needs.Extra-virgin olive oil is associated with healthy cholesterol levels. Research suggests that consuming minimally processedextra-virgin olive oil provides the greatest health benefits by increasing HDL (healthy cholesterol) and decreasingoxidative damage. The health benefits of olive oil are also found in whole olives, which are included in this category.Coconut-based fats, particularly coconut oil, are rich in medium-chain fatty acids(MCFAs) that help restore gut health. MCFAs are absorbed directly into the liningof the small intestine and sent straight to the liver for energy production, or areconverted into ketone bodies, an important source of energy for the brain. In addition,these fats have antioxidant and antimicrobial properties that help support the immunesys

IFM Elimination Diet Comprehensive Guide 3 Why the Elimination Diet 2016 The Institute for Functional Medicine Symptoms and conditions that have failed to respond to conventional medical therapy may resolve when a person follows the IFM Elimination Diet. Specific foods or foods eaten frequently may be related to a long list of health