EATING TO REBALANCE INTESTINAL FLORA/WHOLE BODY FLORA:

GENERAL PRINCIPLES:

  • Choose organic when available to avoid GMOs and chemicals/pesticides

  • Main 6 GMO crops: cotton, alfalfa, soy, corn, sugar beets, canola

  • Even foods that are not genetically modified can contain glyphosate/Round Up (Oats, beans, lentils, grains, some nuts are commonly sprayed with glyphosate as a drying agent). But, if labeled Organic, cannot be sprayed with these chemicals.

  • Glyphosate patented as an antibiotic and metal chelator (can bind our minerals and affect our gut microbiome).

FOODS TO INCLUDE:

  • Fresh/frozen meat products

  • Fresh/frozen fish and shellfish

  • All Vegetables (if you have a lot of pain symptoms, you may want to exclude nightshade vegetables which include tomato, potato, peppers, paprika, eggplant BUT sweet potatoes and black pepper are fine. Otherwise, most people tolerate nightshade vegetables)

  • Fresh or frozen fruit

  • Rice (white jasmine is easiest to digest, but can add others if tolerated). Gluten free rice pasta is also fine.

  • Quinoa, buckwheat, sorghum, millet, teff, wild rice (if very mold sensitive, white rice is likely safest grain). Choose products labeled “gluten free” if available.

  • Fresh herbs

  • Dried spices: “Spicely” is one brand that is certified gluten free but most patients tolerate bulk spices, etc.

  • Fats: Extra virgin olive oil, sesame oil, coconut oil, avocado oil. Nut oils, tahini, etc. for salads are fine.

  • Nuts/seeds: if tolerated. Easier to digest if pre-soaked and dehydrated. “Wilderness Family Naturals” sells pre-soaked/dehydrated versions online. Leave nuts/seeds out if they cause bloating/gas, etc.

  • Beans: if tolerated. Mung beans are often easiest to digest, but can include any beans tolerated. To make beans easier to digest: soak overnight > rinse and boil x 5 minute > rinse and cook in pressure cooker like instant pot. Eden brand is pre-soaked I believe.

  • Coffee if tolerated (is a major trigger of GI distress for some people and can have mycotoxins; organic and freshly ground is best to minimize mold)

  • Ener-G Foods Brown Rice yeast free bread (available at local Fred Meyer or online---can be grilled/toasted) (some other breads to look into: Glutnull brand and Food For Life brand make a yeast free bread, these are carried in some Whole Foods)

  • Beverages: water, carbonated water, homemade or store bought nut milks (cautious with gums in store bought nut milks if sensitive, MALK and few other brands do not have gums), coconut milk, herbal teas.

  • Sweetening: fresh or frozen fruit, stevia, monkfruit are all allowed.

  • Flour products made with allowable grains, nuts, etc. if tolerated.

FOODS TO AVOID ON AN ELIMINATION CHALLENGE PROTOCOL:

Common Food Intolerances AND Mold/Yeast related foods. Avoid these for 3-4 weeks, then add back gradually to test tolerance.

  • Avoid all sweetening: honey, maple syrup, sugar, etc.

  • dairy

  • gluten (acronym “BROWS”: barley, rye, oats, wheat, spelt)

  • soy (don’t worry about soy lecithin or soy oil unless you notice a problem)

  • corn

  • eggs

  • juice (no fruit juice; vegetable juice is ok if less than 1/2 carrot juice)

  • Mold/Yeast related foods: dried fruit, vinegar, nutritional yeast, baker’s/brewer’s yeast, alcohol, kombucha, fermented foods, fermented vegetables, preserved meats (bacon, etc.), chocolate, black tea, peanut butter, anything fermented/dried typically can contain molds/yeast.

After 3-4 weeks (discuss duration with your practitioner) on the initial diet, you can “challenge”each of the following foods and see how you do. Start with whichever one you miss the most. You eat some of the food for 1-2 days in a row, and don’t change anything else in your diet and see how you feel. If you notice any symptoms in the 1-3 days following eating this food, then leave it out. If no noticeable symptoms, OK to keep in diet. Do this process with the following foods, but only challenge one at a time and don’t challenge next one until back at your baseline:

  • Eggs

  • Corn (make sure organic)

  • Soy (make sure organic)

  • Mold/yeast related foods: vinegar (may need to test different types of vinegars separately), yeast, dried fruit, kombucha, fermented foods, fermented vegetables, preserved meats (bacon, etc.), black tea, etc.

  • chocolate (cocoa powder)

  • Best to keep alcohol out; hard liquor like tequila tends to be better tolerated than wine or beer

  • If there were other foods that you kept out initially because you were not sure if tolerated (nightshades, coffee, beans, nuts/seeds, etc.), can challenge in this same way

• Don’t introduce any sweetening until symptoms are significantly improved

• Don’t introduce gluten or dairy until meeting with doctor

• Oats contain a protein similar to gluten. Some patients tolerate it, some react. When your symptoms are improved, you can try Bob’s Red Mill Organic Gluten Free Oats to see if tolerated.

TIPS:

  • Think whole foods: meat, fish, vegetables, sweet potatoes, fruit, nuts/seeds, beans, etc.

  • Think Simple, sit down and write out a 4-6 day meal plan.

  • Consider batch cooking (i.e. on Sundays and Wednesdays)

  • Drink lots of water and make sure you are eating enough fiber to keep bowels moving (25 grams/day fiber: can do 1-2 tbsp ground flaxseed/chia seed or psyllium husk 2-3x/day in water)

  • Many recipes that are on an “Autoimmune paleo diet” may be good options

  • Another good resource for recipes: The Whole Life Nutrition Cookbook and The Elimination Diet book by Tom Malterre and website: https://nourishingmeals.com/about

  • Consider recipes here: http://www.bodyrestorationanownersmanual.com/Cookbook/Contents/Diets.html