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date: 16 January 2021

Comprehensive Elimination Diet

Allergy-Elimination Diet

Introduction:

An elimination diet is a dietary program designed to help you uncover foods that trigger unwanted physiologic effects in the body. It is a new idea for some people that food can be associated with pain, discomfort and fatigue, etc. Three weeks or 21 days is the time period needed to clear the body of foods and chemicals that may be responsible for allergy or sensitivity reactions. In addition to eliminating common triggers, a “clean” diet is followed to help rid the body of buildup of metabolic by-products and toxins.

Many toxic chemicals have been introduced into our environment and our food supply. Most people have some level of exposure to these toxins, which also include alcohol and drugs. Unhealthy diets provide inadequate nutrients for many metabolic processes, including detoxification. The liver is one of the main organs of detoxification as it conjugates both metabolic byproducts and harmful substances that originate outside the body. In order to support the liver in processing these substances, the body needs enough protein, nutrients, and botanicals, vital to its function. In addition to the Allergy Elimination Diet, we can use a “medical food,” which supplies nutrients vital to liver function.

According to the FDA, a medical food is a carefully designed group of nutrients designed to support the nutritional treatment of a medical condition. A medical food is supportive and convenient, but not necessary, in association with an allergy- elimination diet. The advantage is that it supplies nutrients to enhance the detoxification process (see below), and may be used as a meal replacement when control over one’s choice of foods ( ie when travelling or at work) may be limited. Rice and pea proteins are often used used in the medical foods for allergy – elimination diets because individuals are rarely allergic to them. Other supportive nutrients: Ask your doctor about what type of medical food would best suit your needs and your taste.

In our liver, specific enzymes are produced in order to perform the first step, or Phase I of detoxification. These enzymes conjugate medications, metabolic byproducts, and environmental pollutants and make them more water-soluble in Phase II of detoxification for easier elimination from the body.

You can think of the allergy- elimination diet as an unburdening to allow the body to return to a state that is less hampered by substances that interfere with proper functioning. It allows the body’s natural detoxification mechanisms to work better and helps reduce inflammation throughout the body, as well as a return to a healthier baseline , against which challenges of foods can be introduced to uncover sensitivities that were previously difficult to decipher.

Allergy-Elimination Diet Protocol

For 21 days, nine foods that are most commonly associated with allergy and sensitivity reactions are removed from the diet. If there are other foods that are suspect, they are removed as well. They are added back in a careful, planned progression so that any changes in symptoms or energy level can be noted. It is not a weight loss diet, but some people do lose weight. Make sure to read all labels carefully to find hidden ingredients.

Eat ONLY foods listed under “Foods to Include”, and avoid those foods shown under “Foods to Exclude”. Read all labels. Grain products must be labeled gluten free.

Everyone is different. Some people experience fatigue, mood changes, GI effects, joint pain, or cravings when foods are removed. Such symptoms rarely last for more than a few days. Some people feel lighter and more energetic right away; but most people are feeling better by the second week. If there is no improvement within three weeks either you do not have any food allergies, you may have a food allergy that or you may have food allergies but there is yet another factor complicating the picture.

BEFORE you begin:

  1. 1. Familiarize yourself with the lists of foods to avoid and foods to use

  2. 2. Try a few recipes and foods that are new to you

  3. 3. If you are eliminating caffeine, reduce your intake gradually prior to Day 1 to avoid caffeine- withdrawal headaches

WEEK 1 DIET

  • You may eat all allowed foods; some people find it helpful to eliminate meat and fish for Days 4-7

  • For Days 1-4: take one serving of medical food/ day

  • For Days 4-7: take two servings of medical food/ day

WEEK 2 DIET

  • You may eat all allowed foods; some people find it helpful to eliminate meat, fish and legumes for Days 8-14

  • For Days 8-14: take up to 3 servings of medical food/ day; if 3 servings is too much, you may take 2 servings/ day

WEEK 3 DIET: REVERSE OF WEEK 1 DIET

  • You may eat all allowed foods;

  • For Days 15-17 take 2 servings of medical food/ day; if you eliminated legumes, add them back during this time

  • For Days 18-21 take 1 servings of medical food/ day; if you eliminated meat and fish, add them back during this time

  • When you are adding foods back, add according to your level of suspicion about a food, or according to the order suggested below. Be careful to record any reactions that you experience, even if it is hard to believe that they could be related to the food.

Foods to INCLUDE

Foods to AVIOD

Fruits

berries, citrus, pineapple, apples, apricot, avocado, banana, cherries, grapes, kiwi, mango, melons, nectarine, papaya, pear, peach, plums, prunes, etc.

grapefruit (alters detoxification enzyme function for up to 72 hours), sweetened fruits / juice

Vegetables

arugula, asparagus, artichokes, bean sprouts, bell peppers, bok choy, broccoli, brussels sprouts, cauliflower, celery, cucumber, cabbage, eggplant, endive, escarole, green beans, jicama, okra, yams, mushrooms, green peas, radishes, spinach, squash, sweet potatoes, turnips, zucchini. All fresh raw, steamed, grilled, sauteed, roasted, or juiced

corn, tomato, tomato sauce, and any creamed vegetables

Starch, Breads & Cereals

rice (white, brown, sushi, wild), potatoes, oats (gluten-free), quinoa millet, tapioca, amaranth, buckwheat ; products made from rice, oat (gluten-free), buckwheat, millet, quinoa, potato flour, tapioca or amaranth

corn, plus all gluten-containing products including wheat, spelt, jamut, barley, rye

Legumes

all legumes including peas and lentils

soybeans, tofu, tempeh, soy milk, soy sauce, or any product containing soy proteins

Nuts & Seeds

all nuts except peanuts – almonds, cashews, macadamia, walnuts, pumpkin seeds, brazil nuts, sunflower seeds, etc., – whole or as a nut butter

peanuts, peanut butter, and peanut oil

Meat, Fish & Eggs

all fresh or frozen fish (except shellfish) such as salmon, halibut, sole, mahi mahi, cod, snapper, etc., (wild if possible) – chicken turkey, lamb and wild game (vension, buffalo, elk, etc.), eggs and egg products; organic hormone-free is always best

tuna and swordfish, shellfish, beef, pork, cold cuts, hot dogs, sausage, and canned meats

Dairy Products

milk substitutes such as rice milk, oat milk, among or other nut milk, and egg substitutes

milk, all cheese, cream, butter, yogurt, ice cream, non-dairy creamers,

Fats

cold pressed oils such as olive oil, flax seed, canola, safflower, sunflower, sesame, walnut, hazelnut or pumpkin seed

margarine, butter, shortening, any processed or hydrogenated oils, peanut oil, mayonnaise

Beverages

filtered or distilled water, decaffinated tea, decaffinated green tea, herbal tea, pure fruit juices, or mineral water

Sodas, (including sugar-free), alcoholic beverages, coffee, tea, or any other caffienated beverages, sweetented fruit juice

Sweeteners

brown rice syrup (gluten-free), chicory syrup, stevia, blackstrap molasses, fruit , pure maple syrup, agave

white or brown sugar, high fructose corn syrup, honey, corn syrup

Spices & Condiments

vinegars (except grain source), wasabi, mustard, horseradish, pesto (cheese free) and all spices

chocolate, ketchup, relish, soy sauce, BBQ sauce, chutney, other condiments

Reintroducing Foods to Your Diet After the 21- Day Program

Introduce ONLY one food item at a time. Each newly introduced food should be eaten during at least two of the three meals daily for up to three days. If you begin to react before the three days is up, stop eating the offending food, and wait until the reaction subsides before introducing another food, at last one day. If you do not react after 3 days, you may add that food back permanently and move on to the next food on the list. A suggested order for adding back is: wheat, dairy, eggs, corn, tomato, soy, shellfish, peanuts, grapefruit.

Below is a personal response chart for your food reintroduction. After Day 1, the number of days you spend re- introducing the foods will depend on your reactions.

Day 1 thru _Food Introduced:

Day __ thru __Food Introduced:

Day __ thru __Food Introduced:

Gut & bowel function

Joint & muscle pain

Head /chest congestion

Energy level

Headache

Mood

Other

Day __ thru __ Food Introduced:

Day __ thru __ Food Introduced:

Day __ thru __ Food Introduced:

Gut & bowel function

Joint & muscle pain

Head /chest congestion

Energy level

Headache

Mood

Other

Day __ thru __ Food Introduced:

Day __ thru __ Food Introduced:

Day __ thru __ Food Introduced:

Gut & bowel function

Joint & muscle pain

Head /chest congestion

Energy level

Headache

Mood

Other

Anti-Inflammation Diet Tool

Did you know that all chronic diseases, including cancer, diabetes, heart disease and chronic pain are related to inflammation? By eating the right foods, we can decrease inflammation and improve our chronic conditions. Here are some guidelines:

  1. 1. Eat only food. Know the difference between nutritious food and items that are eaten just for fun

  2. 2. Eat 5-9 servings of veg and fruit per day.

    1. a. Vegetables and fruits Add vegetables or fruit to every meal Examples - add ½ cup of berries to cereal; vegetables to eggs in the morning

      • - Add a few layers of vegetables (about 1 cup), ie lettuce, cucumber, tomatoes and avocado to your sandwich

      • - At snack time, try celery with hummus or some nuts

      • - At dinner, let half of your plate be vegetables and divide the other half among protein and starch

      • Instead of a prepared dessert, eat fruit instead

  3. 3. Eat a healthy balance of fats. Use olive oil instead of corn oil for dressings and sautéing; add a dab of butter to your vegetables; use peanut or rice bran oil for frying; eat almonds and walnuts daily

  4. 4. Eat a healthy balance of fats. Use olive oil instead of corn oil for dressings and sautéing; add a dab of butter to your vegetables; use peanut or rice bran oil for frying; eat almonds and walnuts daily

  5. 5. Maintain a low- glycemic eating pattern. Use only whole grains; learn which fruits will not boost your blood sugar; do not use foods with added sugar

  6. 6. Eat a balance of plant and animal protein. Plant proteins such as beans contain antioxidants and phytochemicals that fight inflammation

  7. 7. Use spices liberally. Spices, such as ginger, cloves, pepper, turmeric, basil, parsley and garlic are natural anti- inflammatory agents that boost the value of our food

  8. 8. Follow the 80/20 rule. Adhere to these principles 80% of the time or more. You’ll be feeling better!

Nourishing the body is part of the wheel of whole Health. What other parts of your life do you want to focus on?

Feel Better by Eating Better

Fight disease with your knife and fork using anti- inflammatory eating principles