An elimination diet is an amazing tool to get to the bottom of potential food sensitivities.
A list of foods to eat and avoid can appear very restricting and overwhelming. That's why we put together this 7-day elimination-compliant meal plan filled with exciting recipes.
Our Elimination Diet includes 7 days of meals and snacks which are compliant with the Elimination Diet Guidelines from the Canadian College of Naturopathic Medicine.
All meals are free from nightshades, allergenic fruits, soy, problematic nuts, dairy, red meat, eggs, and added sugar. Carrot Cake Chia Pudding, Lucky Green Smoothie, Baked Salmon with Quinoa and Broccoli, Creamy Broccoli Salad, Cauliflower Shepherd's Pie and many more!
Why it works?
This program was created using foods compliant with the elimination diet guidelines and with the following key considerations:
Iron is an important mineral that helps produce red blood cells and transports oxygen throughout the body. Iron can become a nutrient deficiency as a result of eliminating certain food groups. This program provides up to 19 milligrams of daily iron from foods like lentils, chickpeas, fish, chicken, and spinach. These iron sources are paired with foods that have vitamin C to enhance iron absorption.
Bone Building Nutrients
Calcium is a mineral that is essential for building healthy bones. Magnesium has a structural role in bone maintenance and modulates potential bone-damaging inflammation. This dairy-free meal plan uses calcium-rich ingredients like fortified milk beverages, broccoli, kale, and tahini. To maximize the absorption of dietary calcium, the plan limits salt intake as salt increases calcium loss through the urine. Magnesium is incorporated from food sources like chia seeds, salmon, and chicken.
Fiber has several health benefits including improving digestive health and blood pressure. This gluten-free, sugar-free program provides up to 40 grams of fiber daily from foods such as fruits, vegetables, lentils, and nuts. Soluble fiber found in beans, ground flaxseeds, and cruciferous vegetables is incorporated into the program and has been shown to improve glycemic control and lower blood cholesterol.
An elimination diet combined with probiotics may be optimal for managing intestinal function. Probiotics and prebiotics bring good bacteria into the gut. Probiotics found in fermented foods and cultured dairy products are live bacteria that can help boost the immune system and fight off bad bacteria. Prebiotics found in certain fruits, vegetables and legumes, support digestive health by feeding the good bacteria. This program combines foods like sauerkraut with garlic and apples to exert synergistic effects on gut health.