Food Lists, Nickel, Uncategorized

Low Nickel Food List

Low Nickel Diet and Food List

Information courtesy of Dr. Matthew Zirwas

Background on Nickel Allergy

21871756-Symbol-for-the-chemical-element-nickel-Stock-PhotoNickel allergy (allergic contact dermatitis to nickel), has always been thought of as a rash that is isolated to the area where nickel makes contact with the skin. However, new evidence is showing that nickel, which is ingested in the diet, can cause systemic contact dermatitis (a rash other than where the nickel makes contact).

In an article published in the Journal of Clinical and Aesthetic Dermatology, Drs. Matthew Zirwas and Matthew Molenda, Ohio State University examined three different cases where individuals with nickel allergy also had generalized itching especially on their hands and feet. When the individuals were placed on a low nickel diet, their nickel allergy and generalized itching cleared.

Factors other than the actual food that is eaten can affect the amount of nickel ingested:

  • The amount of nickel in the soil and water used to grow the food.
  • Processed and canned foods can add nickel via equipment used and leaching from the metallic can.
  • Tap water may contain nickel. Hot water can leach nickel from faucets into the water, as can water sitting overnight in the fixtures.
  • Cookware such as stainless steel can leach nickel into the food if cooking with acidic foods such as tomato, vinegar or lemon.

Nickel allergic individuals should consider a low nickel diet if they have either hand dermatitis or a nonspecific, pruritic dermatitis (rash that itches).

The Low Nickel Diet

We’ve outlined Dr. Zirwas’ Low Nickel Diet below.

  1. It may take up to 2 months to see the benefits from following this diet.
  2. Adults should consume no more than 15 points per day.
  3. Children under age 12 should consume no more than 10 points per day.
  4. Very rare individuals are even more sensitive than this and may need to stay under 5 points per day.
  5. In general, even if not listed specifically, avoid anything with beans, chocolate, peanuts, soy, oatmeal, whole grain, or granola.
  6. Only bottled/distilled water should be consumed, either by drinking or in cooking.
  7. Avoid cooking acidic foods in stainless steel cookware. Acidic food include tomatoes, vinegar, and citrus. Types of cookware that are safe: non-stick coated of any type, aluminum, copper, cast iron.
  8. Do not take any vitamins or supplements except for vitamin C.
  9. Take the calcium disodium EDTA with each meal for one month on, one month off. While taking it, you should also take a multivitamin with minerals once a day right before bed or first thing in the morning (the important thing is that you take it at a different time than when you take the EDTA).
  10. The Low Nickel Diet is relatively low in fiber. Patients are advised to take a stool softener such as ducosate sodium to prevent constipation.

The List

Dr. Zirwas has organized the Low Nickel Diet food list by a points system – which corresponds to the point limits mentioned above.

0 Points

  • Apple
  • Beer
  • Butter or Margarine
  • Candy, hard
  • Cheese, cheddar
  • Cheese, Swiss
  • Chicken breast, skin removed
  • Coffee creamer, non-dairy
  • Cottage cheese
  • Cream cheese
  • Eggplant
  • Eggs
  • Fruit drink
  • Half and half cream
  • Honey
  • Ice cream, vanilla
  • Jelly
  • Lunch meat (chicken, turkey, or ham)
  • Maple syrup
  • Mayonnaise
  • Milk, white
  • Mushrooms
  • Olive oil
  • Popsicle
  • Salad dressing
  • Shrimp
  • Soda / Pop / Cola
  • Sour cream
  • Soup, oriental noodles-ramen
  • Spaghetti
  • Spaghetti with meat sauce
  • Steak
  • Sugar
  • Tuna, canned
  • Vegetable oil

1 Point

  • Apple juice
  • Applesauce
  • Bacon
  • Bagel, plain
  • Banana
  • Beets
  • Bologna
  • Bread, white
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrot
  • Cauliflower
  • Celery
  • Cheese, American, processed
  • Chicken breast, fried with skin
  • Chicken leg, fried with skin
  • Chicken, roasted skinless
  • Chuck roast, beef
  • Coffee
  • Coffee, decaffeinated
  • Coleslaw
  • Collards
  • Cookies, sugar
  • Corn/hominy grits
  • Cornbread
  • Crackers (non-whole wheat)
  • Cranberry juice cocktail
  • Cucumber
  • English muffin, plain
  • Fruit juice blend
  • Grape juice
  • Grapefruit
  • Grapes
  • Gravy, canned or bottled
  • Ham, cured, baked
  • Hot dog
  • Lamp chop
  • Lemonade
  • Liver (beef/calf)
  • Lunch meat, salami
  • Macaroni and cheese
  • Macaroni salad
  • Meatloaf
  • Muffin, fruit or plain
  • Noodles, egg
  • Okra
  • Olives
  • Onion
  • Orange
  • Orange juice
  • Pickles, dill
  • Pork chop
  • Pork roast
  • Potato chips
  • Pretzels
  • Raisins
  • Rice, white
  • Sausage
  • Sherbet

3 Points

  • Asparagus
  • Beef stroganoff with noodles
  • Cereal, fruit flavored
  • Chicken nuggets, fast food
  • Chicken with vegetables in sauce
  • Doughnut
  • Meal replacement shake
  • Peach
  • Peanut butter
  • Pineapple
  • Pizza, cheese and pepperoni
  • Pumpkin pie
  • Rice, fried & meatless
  • Soup, vegetable beef, canned
  • Stew, beef & vegtable
  • Taco, tostada with beef & cheese
  • Vegetables, mixed
  • Watermelon

4 Points

  • Beef with vegetables in sauce
  • Chicken potpie, frozen
  • Clam chowder
  • French fries
  • Fruit cocktail, canned
  • Milk, chocolate
  • Peas, frozen
  • Soup, tomato, canned
  • Tomato juice

5 Points

  • Granola bar with raisins

6 Points

  • Beans, white
  • Brownie
  • Cereal, granola with raisins
  • Chocolate
  • Chocolate syrup
  • Pineapple juice

7 Points

  • Lasagna with meat
  • Prune juice

8 Points

  • Burrito with beef, beans, cheese
  • Milk shake, chocolate

9 Points

  • Oatmeal

10 Points

  • Soup, bean, bacon, pork-canned

AVOID

  • Cake, chocolate with icing
Food Lists, Francie Silverman, Master of Science in Nutrition

Corn Allergy Food List

This list is intended for patients who are sensitive or allergic to corn and/or corn derivatives.

* Most common items that might not always contain or be derived from corn. Be informed and proceed with caution!

Avoid

  • Acetic acid
  • Alcohol
  • Alpha tocopherol
  • Artificial flavorings
  • Artificial sweeteners
  • Ascorbates
  • Ascorbic acid
  • Aspartame (Artificial sweetener)
  • Astaxanthin
  • Baking powder
  • Barley malt* (generally OK, but can be contaminated)
  • Bleached flour*
  • Blended sugar (sugaridextrose)
  • Brown sugar* (generally OK if no caramel color)
  • Calcium citrate
  • Calcium fumarate
  • Calcium gluconate
  • Calcium lactate
  • Calcium magnesium acetate (CMA)
  • Calcium stearate
  • Calcium stearoyl lactylate
  • Caramel and caramel color
  • Carbonmethylcellulose sodium
  • Cellulose microcrystalline
  • Cellulose, methyl
  • Cellulose, powdered
  • Cetearyl glucoside
  • Choline chloride
  • Citric acid*
  • Citrus cloud emulsion (CCS)
  • Coco glycerides (cocoglycerides)
  • Confectioners sugar
  • Corn alcohol, corn gluten
  • Corn extract
  • Corn flour
  • Corn oil, corn oil margarine
  • Corn starch
  • Corn sweetener, corn sugar
  • Corn syrup, corn syrup solids
  • Corn, popcorn, cornmeal
  • Cornstarch, cornflour
  • Crosscarmellose sodium
  • Crystalline dextrose
  • Crystalline fructose
  • Cyclodextrin
  • DATUM (a dough conditioner)
  • Decyl glucoside
  • Decyl polyglucose
  • Dextrin
  • Dextrose (also found in IV solutions)
  • Dextrose anything (such as monohydrate or anhydrous)
  • d-Gluconic acid
  • Distilled white vinegar
  • Drying agent
  • Erythorbic acid
  • Erythritol
  • Ethanol
  • Ethocel 20
  • Ethylcellulose
  • Ethylene
  • Ethyl acetate
  • Ethyl alcohol
  • Ethyl lactate
  • Ethyl maltol
  • Fibersol-2
  • Flavorings*
  • Food starch
  • Fructose*
  • Fruit juice concentrate*
  • Fumaric acid
  • Germ/germ meal
  • Gluconate
  • Gluconic acid
  • Glucono delta-lactone
  • Gluconolactone
  • Glucosamine
  • Glucose*
  • Glucose syrup* (also found in IV solutions)
  • Glutamate
  • Gluten
  • Gluten feed/meal
  • Glycerides
  • Glycerin*
  • Glycerol
  • Golden syrup
  • Grits
  • High fructose corn syrup
  • Hominy
  • Honey*
  • Hydrolyzed corn
  • Hydrolyzed corn protein
  • Hydrolyzed vegetable protein
  • Hydroxypropyl methylcellulose
  • Hydroxypropyl methylcellulose pthalate (HPMCP)
  • Inositol
  • Invert syrup or sugar
  • Iodized salt
  • Lactate
  • Lactic acid*
  • Lauryl glucoside
  • Lecithin
  • Linoleic acid
  • Lysine
  • Magnesium fumarate
  • Maize
  • Malic acid
  • Malonic acid
  • Malt syrup from Cornu
  • Malt, malt extract
  • Maltitol
  • Maltodextrin
  • Maltol
  • Maltose
  • Mannitol
  • Methyl gluceth
  • Methyl glucose
  • Methyl glucoside
  • Methylcellulose
  • Microcrystaline cellulose
  • Modified cellulose gum
  • Modified corn starch
  • Modified food starch
  • Molasses* (corn syrup may be present; know your product)
  • Mono and di glycerides
  • Monosodium glutamate
  • MSG
  • Natural flavorings*
  • Olestra/Olean
  • Polenta
  • Polydextrose
  • Polylactic acid (PLA)
  • Polysorbates* (e.g. Polysorbate 80)
  • Polyvinyl acetate
  • Potassium citrate
  • Potassium fumarate
  • Potassium gluconate
  • Powdered sugar
  • Pregelatinized starch
  • Propionic acid
  • Propylene glycol*i
  • Propylene glycol monostearate*
  • Saccharin
  • Salt (iodized salt)
  • Semolina (unless from wheat)
  • Simethicone
  • Sodium carboxymethylcellulose
  • Sodium citrate
  • Sodium erythorbate
  • Sodium fumarate
  • Sodium lactate
  • Sodium starch glycolate
  • Sodium stearoyl fumarate
  • Sorbate
  • Sorbic acid
  • Sorbitan
  • Sorbitan monooleate
  • Sorbitan tri-oleate
  • Sorbitol
  • Sorghum* (not all is  bad; the syrup and/or grain CAN be mixed with corn)
  • Splenda (Artificial sweetener)
  • Starch (any kind that’s not specified)
  • Stearic acid
  • Stearoyls
  • Sucralose (Artificial sweetener)
  • Sucrose
  • Sugar* (not identified as cane or beet)
  • Threonine
  • Tocopherol (vitamin E)
  • Treacle (aka golden syrup)
  • Triethyl citrate
  • Unmodified starch
  • Vanilla, natural flavoring
  • Vanilla, pure or extract
  • Vanillin
  • Vegetable anything that’s not specific*
  • Vinegar, distilled white
  • Vinyl acetate
  • Vitamin C* and Vitamin E*
  • Vitamins*
  • Xanthan gum
  • Xylitol
  • Yeast*
  • Zea mays
  • Zein
Food Lists, Sulfur

Sulfur Supplement and Food Lists

sulfur

Sulfur – So What?

Some patients have difficulty clearing sulfur (sulfites and/or sulfates) from their system, most often due to specific genetic inheritance from either or both parents.

We screen for this via genetic saliva testing and urine testing of sulfites and sulfates in the office.

An intolerance to sulfur can manifest as asthma/shortness of breath, hives/itchy skin, headaches, nausea, diarrhea, flushing, high or low blood pressure, brain fog, chronic stress (via elevation of cortisol and glutamate) and fatigue.  Patients who are intolerant to sulfa drugs should suspect an issue here and consider testing.

It’s important to keep in mind that limiting sulfur foods should be short-term since the body does need sulfur to make many critical compounds, such as glutathione and taurine. The length of time needed to lower urine sulfites/sulfates varies and is monitored with at-home urine testing of these levels.

There are many foods and supplements that are sulfur-containing, but we have had good success with limiting only those that are highest in sulfur, so keep in mind that many sulfur-containing items will not be included here.

It may take several weeks for urine testing to normalize to the desired level of <800. If you start out at >1600, keep in mind that your levels may actually be far above that since the strips do not reflect anything higher. In that case, it may take several weeks before your levels begin to shift lower on the testing strips.

In addition to lowering sulfur consumption through diet and supplements, we find Sparga Sulfur detox helps to assist in this process. (Use 10 drops in 4 ounces of water 1-2 times daily.) Some people require molybdenum or boron (or other nutrient support) since it gets used up in detoxification of sulfites.

Sulfur-Containing Supplements

  • *Alpha Lipoic Acid (or thioctic acid)
  • Chondroitin Sulfate
  • *Cysteine
  • DMPS
  • DMSA/*DMSO
  • Epsom Salts (baths)
  • Garlic
  • Glucosamine Sulfate
  • *Glutathione
  • Magnesium Sulfate
  • *Methionine
  • Milk Thistle
  • *MSM
  • *N-Acetyl Cysteine (NAC)
  • Sulfur-containing meds (antibiotics, sulfonylurea, etc)
  • Taurine

*These items are not only high in sulfur—they are high in thiols as well.

Medications that Increase Sulfur

  • Bactrim
  • All diuretics except spironolactone

Sulfur Containing Foods

  • Arugula
  • Carageenan
  • Coconut milk, juice, oil
  • Cruciferous veggies, including:  bok choy, broccoli, cabbage, cauliflower, horseradish, kale, kohlrabi, mustard leaves, radish, turnips, watercress
  • Dairy (except butter)
  • Dried fruits
  • Eggs
  • Garlic
  • Legumes and dried beans
  • Lime/lemon juice in bottle
  • Meat and fish
  • Nuts
  • Onions (leeks, shallots, chives also)
  • Wine and grape juice

What About Thiol?

There are many who believe thiol content is more significant than actual sulfur content of foods. When a food contains thiols, it can cause elevation of sulfur. When foods don’t contain a high amount of thiols, it is believed the sulfur in these foods stays complexed with methionine and does not significantly raise sulfur levels.

Other common foods and supplements not listed on the high sulfur list that are high in free thiols are:

Supplements High In Free Thiols

  • Bromelain
  • Chlorella
  • Cysteine
  • Dairy sourced acidophilus
  • Papain

Foods High In Free Thiols

  • Artichokes
  • Asparagus
  • Bean sprouts
  • Buckwheat
  • Carob and chocolate
  • Coffee
  • Green beans
  • Jicama
  • Papaya
  • Peas (split and fresh)
  • Pineapple
  • Rutabaga
  • Soy
  • Spinach

Turmeric is not high in sulfur or thiols, but has been found to raise  levels significantly. I have not been able to find an explanation for this. If anyone has heard of one, I would be grateful for the reference.

Finally, Food Additives

Also pay attention to these food additives:

  • Sulfur dioxide
  • Sodium sulfite
  • Sodium bisulfite
  • Sodium metabisulfite
  • Potassium bisulfite
  • Potassium metabisulfite

 

 

Food Lists, Glutamate

Glutamate Food List

Good Grief… Glutamates!

Think of your brain as a race car, with neurotransmitters being the gas and brake for the race car. Following so far?

In this scenario, GABA would be your brakes, calming the brain and promoting relaxation. Too much GABA would cause lethargy and fatigue.

Glutamate would be like the gas pedal, acting as your major excitatory neurotransmitter, keeping the brain focused and alert. Too much glutamate/excitation causes anxiety and sleeplessness, among other symptoms, depending on the person. Over time, excessive levels of glutamate cause neurological inflammation and damage.

Keeping glutamate and GABA balanced in the brain can be extremely impactful for a range of neurodegenerative conditions:

  • ALS
  • Alzheimer’s
  • Autism
  • Huntington’s
  • Multiple Sclerosis
  • Parkinson’s
  • Stroke
  • Those with atrial fibrillation, seizures and panic attacks also seem to benefit from achieving this balance.

Glutamate is a VERY common amino acid found NATURALLY in many foods to varying degrees. Remember, even the human body produces some and uses it to produce body proteins, and neurotransmitters (brain chemicals).  Over-consumption of MSG, glutamic acid, or other forms of glutamate can cause sensitivity in some people. Avoiding it is close to impossible. The key is knowing food sources so you can limit your exposure if needed.

The first step in balancing glutamate and GABA is to avoid foods and nutritional supplements that contain or prompt the body to create glutamate or other excitatory neurochemicals that can enter via the glutamate receptors such as aspartate, aspartame, aspartic acid, cysteine, glutamic acid, glutamine (mostly a problem with children), homocysteine and monosodium glutamate (MSG).  Then, if you feel better when restricting glutamates, it’s best to modify/limit the amount of food sources you consume.

All of these act as neurotoxins when present in excess.

Sources of MSG

  • Hydrolyzed protein or hydrolyzed oat flour
  • Sodium caseinate or calcium caseinate
  • Autolyzed yeast or yeast extract
  • Gelatin
  • Glutamic acid
  • Monosodium glutamate

Excitotoxic Food Ingredients

  • Ajinomoto
  • Autolyzed anything
  • Autolyzed yeast
  • Autolyzed yeast extract
  • Bouillon
  • Broth
  • Calcium caseinate
  • Carrageenan (or vegetable gum)
  • Caseinate
  • Chicken/pork/beef “base”
  • Chicken/pork/beef “flavoring”
  • Disodium caseinate
  • Disodium guanylate
  • Disodium inosinate
  • Dough conditioner(s)
  • Gelatin
  • Glutamate
  • Guar gum
  • Hydrolyzed anything
  • Hydrolyzed oat flour
  • Hydrolyzed plant protein
  • Hydrolyzed protein
  • Hydrolyzed vegetable protein
  • Kombu extract
  • Malt extract
  • Malt flavoring(s)
  • Malted anything
  • Malted barely flour
  • Malted barley/barley malt
  • Maltodextrin
  • Meat flavorings (chicken, beef etc.)
  • Monosodium glutamate
  • Natural flavor(s)
  • Natural flavoring(s)
  • Nutrasweet/aspartame
  • Plant protein extract 1-cysteine
  • Seasoned salt
  • Seasoning(s) or spices
  • Smoke flavoring(s)
  • Sodium caseinate
  • Soup base
  • Soy extract
  • Soy protein
  • Soy protein concentrate
  • Soy protein isolate
  • Soy sauce
  • Spice mixes that contain glutamate or MSG as an ingredient
  • Stock
  • Textured protein
  • Vegetable gum
  • Whey protein
  • Whey protein concentrate
  • Whey protein isolate
  • Yeast extract

Foods High in Glutamates:

  • Anything enzyme modified
  • Anything fermented
  • Anything protein fortified
  • Anything ultra-pasteurized
  • Anything vitamin enriched
  • Anything with corn syrup added
  • Anything with milk solids
  • Baked goods from bakeries
  • Barbeque sauce
  • Certain brands of cold cuts/hot dogs
  • Body builder protein mixes
  • Bottled spaghetti sauce
  • Boullion (any kind)
  • Broccoli
  • Canned and smoked tuna, oysters, clams
  • Canned soups (certain brands)
  • Canned refried beans
  • Canned, frozen, or dry entrees and potpies
  • Caramel flavoring/coloring
  • Catsup
  • Cereals
  • Chili sauce
  • Chocolates/Candy bars
  • Citric acid (when processed from corn)
  • Corn
  • Cornstarch
  • Corn chips (certain brands)
  • Dough conditioners
  • Dry milk or whey powder
  • Egg substitutes
  • Flavored chips (certain brands)
  • Flavored teas, sodas
  • Flour
  • Flowing agents
  • Fresh and frozen pizza
  • Fresh produce sprayed with
  • Auxigro—instead choose organically grown produce
  • Fried chicken from fast food sources
  • Frostings and fillings
  • Gelatin
  • Grapes
  • Gravy Master
  • Instant soup mixes/Stocks
  • Kombu extract
  • L-cysteine
  • Low-fat/Diet foods
  • Many salad dressings/Croutons
  • Mayonnaise
  • Molasses
  • Most salty, powdered dry food mixes
  • Mushrooms, especially shiitake and enokitake
  • Mustards
  • Non-dairy creamers
  • Parmesan cheese
  • Peas
  • Pectin
  • Pickles
  • Salted peanuts (certain brands)
  • Potatoes
  • Powdered soup and sauce mixes certain brands)
  • Prawns
  • Processed cheese spread
  • Ramen noodles
  • Restaurant gravy from food service cans
  • Restaurant soups made from food service Soup base
  • Sausages/Processed meats/Cold cuts
  • Seasoned anything
  • Skim, 1%, 2%, non-fat, or dry milk
  • Some bagged salads and vegetables
  • Some peanut butters
  • Some spices
  • Soy sauce
  • Supermarket turkey & chicken (injected)
  • Table salts
  • Tofu and other fermented soy products
  • Tomato sauce/Stewed tomatoes
  • Walnuts
  • Whipped cream topping substitutes
  • Worcestershire sauce
  • Xanthan gum/other “gums”

Addendum: for additional information of hidden glutamate in foods http://www.truthinlabeling.org/hiddensources.htm

Food Lists, Fructose

Low Fructose Plan

Some Background On Fructose

fructoseFructose is a sugar found commonly in fruits. You probably already knew that. But did you know that Americans now consume far more fructose on a daily basis than the amount found in 1-2 fruit servings? Even worse, often without the nutrients, fiber and water content that would normally slow its absorption and aid in its processing.

And don’t believe the commercials – the biggest culprit is high fructose corn syrup (HFCS). HFCS is commonly derived from corn and found in high amounts in processed, sweetened foods and beverages.

One of the things that makes fructose different from other sugars is that it does not require insulin to enter cells and take part in energy production. Because it bypasses certain steps in glycolysis (energy production from sugar), it leads to a build-up of certain metabolites that would not otherwise accumulate. It is mainly processed in the liver, and excess consumption has the following effects:

  • Altered gene expression in the liver, raising risk for diabetes and cardiovascular disease
  • In susceptible individuals, intracellular ATP (the energy currency of the cells) is depleted
  • Disturbances in protein, DNA and RNA synthesis (think healing and gene repair)
  • Reduced ammonia detoxification (build-up of ammonia interferes with neurotransmitter production, altering mood, focus and energy levels)
  • Lactate, uric acid and triglycerides elevations (think gout and cardiovascular disease)

Should Everyone Beware of Fructose?

For most of our clients, fructose in the amount found in 1-2 servings of fruit per day is not an issue, but for those who are “fructose sensitive” limiting its intake may help achieve better body balance. If you’re not certain if this is an issue for you, there is testing available, or you can simply try limiting its intake for 7-10 days to see if you notice an improvement in your health.

Take a look at the lists below for more detail about what’s safe, what’s OK in moderation, and what you should avoid.

The Safe List

A short, general list of what should be OK for those with a fructose sensitivity:

  • All meats (unprocessed)
  • All nuts & seeds (unsweetened)
  • All healthy fats (Avocados, olive oil, ghee, grass-fed butter, coconut oil/coconut butter, etc.)
  • All unsweetened dairy and unsweetened dairy alternatives
  • Pure Erythritol
  • Pure stevia

The Avoid List

A short, general list of what you should avoid if you have a fructose sensitivity:

  • Honey & all other sweeteners except pure erythritol and stevia
  • Processed foods including processed meat products
  • Miso
  • Coconut products (milk, etc)
  • Imitation meat/crab

Fruit

All portions are 1 whole or 1 cup serving.

All fruits should be in moderation– 1-2 a day and should always be the fresh, whole fruit (no processed or canned fruit products).

Focus

  • Clementine
  • Cranberries (fresh)
  • Lemon juice
  • Lime juice
  • Cantaloupe
  • Plums
  • Raspberries
  • Strawberries
  • Passion fruit

In Moderation

  • Kiwi
  • Melon
  • Oranges
  • Blackberries
  • Cherries
  • Peaches
  • Tangerines
  • Nectarine
  • Grapefruit

Exclude

  • All dried fruit & fruit juices
  • Apples
  • Dates
  • Figs
  • Grapes
  • Mango
  • Papaya
  • Prunes
  • Pears
  • Blueberries
  • Watermelon
  • Banana
  • Pineapple

Vegetables

Focus

  • Greens/Lettuce
  • Mushrooms
  • Okra
  • Peas
  • Celery
  • Potato
  • Radishes
  • Green Beans
  • Cauliflower
  • Brussel Sprouts
  • Artichokes
  • Broccoli
  • Ginger
  • Zucchini
  • Watercress

In Moderation

  • Cabbage, Onions
  • Sweet Peppers
  • Rutabaga
  • Squash
  • Sweet Potato
  • Asparagus
  • Green Olives
  • Tomato

Exclude

  • Eggplant
  • Corn
  • Cherry Tomato
  • Carrot

Legumes

Focus

  • Navy beans
  • Pinto
  • Refried Beans
  • Edamame

Exclude

  • Baked Beans – any variety
  • Miso
  • Lentils

GRAINS

Focus

  • Amaranth
  • Buckwheat
  • Whole grain wheat
  • Wild rice
  • Sorghum
  • Light rye & rye
  • White rice
  • Brown rice

In Moderation

  • Teff
  • Kamut
  • Cornmeal
  • Rice Bran
  • Dark Rye
  • Spelt