Comprehensive 21 Day Elimination Diet

Foods to Enjoy Foods to Avoid
Fruits: Whole Fruits, unsweetened, frozen, or
water-packed canned fruits and diluted juices
Oranges and orange juice
Dairy Substitutes: rice milk, pure coconut milk Dairy and eggs: Milk, cheese, cottage cheese, cream, yogurt, butter, ice cream, frozen yogurt, non-dairy creamers, eggs
Non-gluten grains and starches: rice (all types), millet, quinoa, amaranth, teff, tapioca, buckwheat,potato flour Grains: Wheat, corn, barley, spelt, rye, triticale, oats
Animal Protein: fresh or water packed canned
fish, wild game, lamb, duck, organic chicken and turkey
Organic beef and pork in moderation
Pork, beef/veal, sausage, cold cuts, canned meats, frankfurters, shellfish
Vegetable Protein: split peas, lentils, and legumes Soybean products (including soy sauce, soybean oil, tempeh, tofu, soy milk, soy yogurt, textured vegetable protein)
Nuts and Seeds: Coconut, pine nuts, flax seeds Peanuts and peanut butter, walnuts, sesame, pumpkin and sunflower seeds, hazelnuts, pecans, almonds, cashews, nut butters/seed butters, tahini
Vegetables: All raw, steamed, sauteed, juiced, or roasted
vegetables
Corn, creamed vegetables (for those with arthritis, nightshades including tomatoes, potatoes, eggplants, peppers, paprika, salsa, chili peppers, cayenne, and chili powder should also be avoided)
Oils: cold pressed olive and ghee, grass fed and organic lard/animal fat Butter, margarine, shortening, processed oils, salad dressings, mayonnaise, and spreads
Drinks: filtered or distilled water, decaffeinated herbal teas,
seltzer or mineral water
Alcohol, coffee, soda, soft drinks, and other caffeinated beverages
Sweeteners: Use Sparingly: brown rice syrup, agave nectar, stevia,
fruit sweetener, blackstrap molasses
Refined sugar, white/brown sugars, honey, maple syrup, high fructose corn syrup, evaporated cane juice
Condiments: vinegar,salt, pepper, basil, carob, cinnamon, cumin, dill, garlic, ginger, mustard, oregano, parsley, rosemary, tarragon, thyme, turmeric, and all other spices Chocolate, ketchup, relish, chutney, soy sauce, barbecue sauce, teriyaki, and other condiments

Things to watch fo

  • Corn starch in baking powder and any processed foods
  • Corn syrup in beverages and processed foods
  • Vinegar in ketchup, mayonnaise & mustard is usually from wheat or corn
  • Breads and cereals advertised as gluten-free which contain oats, spelt, kamut, rye or corn
  • Many canned tunas contain textured vegetable protein which is from soy; look for low-salt versions which tend to be pure tuna, with no fillers

Shopping List

Fruits

  • Apples, applesauce
  • Apricots (fresh)
  • Bananas
  • Blackberries
  • Blueberries
  • Cantaloupe
  • Cherries
  • Coconut
  • Figs (fresh)
  • Grapefruit
  • Huckleberries
  • Kiwi
  • Kumquat
  • Lemon, lime
  • Loganberries
  • Mangos
  • Melons
  • Mulberries
  • Nectarines
  • Papayas
  • Peaches
  • Pears
  • Prunes
  • Raspberries
  • Strawberries

* All the above fruit can be consumed raw or juice

Vegetables

  • Artichoke
  • Asparagus
  • Avocado
  • Bamboo shoots
  • Beets & beet tops
  • Bok choy
  • Broccoflower
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Bell peppers
  • Carrots
  • Cauliflower
  • Celery
  • Chives
  • Cucumber
  • Dandelion greens
  • Eggplant
  • Endive
  • Kale
  • Kohlrabi
  • Leeks
  • Lettuce -- red or green leaf & Chinese
  • Mushroom
  • Okra
  • Onions
  • Pak-Choi
  • Parsley
  • Potato
  • Red Leaf Chicory
  • Sea Vegetables –seaweed, kelp
  • Snow peas
  • Spinach
  • Squash
  • Sweet potato & yams
  • Swiss chard
  • Tomato
  • Watercress
  • Zucchini

* All the above vegetables can be consumed raw, juiced steamed, sautéed, or baked. If arthritis, avoid nightshades: in italics.

Herbs, Spices & Extracts

  • Basil
  • Black pepper
  • Cinnamon
  • Cumin
  • Dandelion
  • Dill
  • Dry mustard
  • Garlic
  • Ginger
  • Nutmeg
  • Oregano
  • Parsley
  • Rosemary
  • Salt-free herbal blends
  • Sea salt
  • Tarragon
  • Thyme
  • Turmeric
  • Pure vanilla extract

Breads & Baking

  • Arrowroot
  • Baking soda
  • Gluten free breads
  • Flours: rice, teff, quinoa, millet, tapioca, amaranth, potato, tapioca
  • Mochi
  • Rice bran
  • Rice flour pancake mix
  • Rice tortillas

Non-Gluten Grains

  • Amaranth
  • Millet
  • Quinoa
  • Rice -brown, white, wild
  • Teff
  • Buckwheat
  • Rice Crackers

Cereals & Pasta

  • Cream of rice
  • Puffed rice
  • Puffed millet
  • Quinoa flakes
  • Rice pasta
  • 100% buckwheat noodles
  • Rice crackers/rice cakes

Dairy Substitutes

  • Almond Milk
  • Rice Milk
  • Coconut Milk
  • Oat milk

Animal Protein

  • Free-range chicken, turkey, duck
  • Fresh ocean fish, e.g. - Pacific salmon, halibut, haddock, cod, sole, pollock, tuna, mahi-mahi
  • Lamb
  • Water-packed canned tuna (watch for added protein from soy)
  • Wild game

Oils

  • Ghee
  • Flax
  • Olive
  • Coconut

Nuts

  • Coconut

Vinegars

  • Apple Cider
  • Balsamic
  • Red Wine
  • Rice
  • Tarragon
  • Ume Plum

Sweeteners

  • Fruit sweetener (100% juice concentrate)
  • Monk Fruit Sweetener
  • Molasses
  • Rice syrup
  • Stevia

Condiments

  • Mustard- (made with apple cider vinegar)

Beverages

  • Herbal tea (non- caffeinated)
  • Mineral water
  • Pure unsweetened fruit or vegetable juices
  • Spring water

The information on this page was created by the Institute of Functional Medicine and should be implemented with the help of a qualified healthcare practitioner. For assistance in beginning your own 21 Day Comprehensive Elimination or for questions on this material please Contact Us.

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