ALLOWED FOODS TO EAT FREELY
Animal Protein
chicken, fish, beef, turkey, pork, lamb, wild game, crab, eggs. Make sure that the fish is not breaded, that meats are not processed with fillers, etc. Best to use grass-fed, organic animal products.
Vegetables:
Fresh, frozen, stir-fried, on the grill, raw, or cultured. Asparagus, avocados, beets, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, cucumber, eggplant, peppers, spinach, mustard greens, beet greens, collard greens, kale, turnip greens, zucchini, lettuce, onions, parsley, radishes, string beans, tomatoes, turnips, okra, etc.
Beverages:
Water, mineral water, decaffeinated teas, decaf coffee, and non-sweetened herbal teas
Herbs and Spices:
Can freely use fresh herbs, salt, pepper.
Lemon, & Lime Juice
Can use freely.
Oils and Fats
Butter, ghee, olive oil, canola oil, safflower oil, sunflower oil, coconut oil, flax oil, hemp oil, avocado, avocado oil, mayonnaise.
Fermented Vegetables
Sauer kraut, kim chee, olives, other naturally fermented vegetable
Dairy (If you aren’t sensitive, you can eat the following without restriction)
Yogurt, kefir, buttermilk, butter
ALLOWED FOODS TO EAT CAUTIOUSLY
You can have one serving of these foods at each meal (about half a cup)
High Carbohydrate Vegetables
Winter squash, potato, sweet potato/yams, peas.
Whole Grains
Millet, rice, quinoa, amaranth, teff
Nuts, Seeds (Some people react to molds on nuts and seeds. If you do, avoid. If not, eat freely. Examples: walnuts, almonds, pecans, flax seeds, chia seeds, pumpkin seeds, sunflower seeds, chestnuts, etc. Nuts and seeds may be easier to digest if soaked first.
Fruits, Fruit juices, Fruit drinks: 0-2 servings of fruits a day
Best fruits are berries: ½ cup
Apples
NO dried fruits. No juice. No coconut juice.
FOODS TO AVOID
Sugars
Sucrose, high-fructose corn syrup, fructose, maltose, lactose, glucose, mannitol, sorbitol, galactose, honey, molasses, maple syrup, maple sugar, date sugar, agave, etc. Sodas, fruit juices, pastries, cookies, cakes, ice cream, etc.
Packaged Processed Foods
Canned, boxed, packaged foods.
Condiments
Especially avoid condiments with vinegars, sugars, MSG. Typically includes pickles, barbeque sauce, mustard, ketchup, Worcestershire sauce, soy sauce, pickles, relishes.
Processed and Smoked Meats
Lunch and deli meats, fish sticks, frozen breaded fish, hot dogs, sausages, corned beef, pastrami, pickled tongue.
Dried or Candied Fruits
Alcohol
Avoid beer and wine. If you must drink, drink distilled liquor.
2011
Liz Lipski, PhD, CNS, FACN, IFMCP
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