Page 56 - Spring2020

It is very fermented foods and beverages (excluding dairy anywhere from days to weeks or even months
important kefir and yogurt until the reintroduction stage); in some people. It is very important to commit
herbs and most spices (see spices on “Foods to to the elimination diet completely to avoid a
to commit Avoid” list); and pantry staples such as vinegar, recurrence in symptoms. Read on to understand
to the gelatin, fish sauce, olives and capers, coconut why these food groups need to be avoided.
elimination products and various alternative flours and Gluten, grains and legumes: Gluten is
starches (arrowroot, cassava, coconut, green
diet banana, tapioca, tigernut). found in wheat, einkorn, spelt, barley, rye,
completely Although the autoimmune protocol allows kamut, triticale and sometimes oats. It is also an
to avoid a fruits and sweeteners, these should be kept to a additive in many processed foods, supplements
minimum to maintain stable blood sugar levels. and medications. Gluten triggers the release of
recurrence in Even wholesome sweeteners and baked goods a protein called zonulin in the small intestine.
symptoms. can have an impact on blood glucose levels. When this happens, it signals the tight junctions
Reserve these items for special occasions. between the cells that line the gut to open—and
Allowable sweeteners include coconut sugar stay open—perpetuating leaky gut.
and nectar, maple sugar and syrup, monk fruit Unfortunately, many non-gluten grains
sweetener, molasses and raw honey. (including amaranth, corn, millet, oats, sor-
It is important to choose high-quality ghum and rice) are “cross-reactive” with gluten,
foods that are organic, responsibly produced which can cause the body to mount an immune
and locally obtained, if possible. This food is response as though gluten was consumed. This
medicine, after all. The effort that goes into occurs because the immune system tags gluten
planning food shopping and meals, procuring as a foreign invader. When the body sees similar
high-quality foods and working to prepare them proteins in other cross-reactive foods, it initiates
properly represents an important investment the same immune response.
that will reap significant dividends (see recipe Grains and legumes also contain other
sidebars). harmful compounds that protect plants but
function as “antinutrients” in humans. These
FOODS TO AVOID compounds include lectins (difficult-to-digest
The “foods to avoid” are to be strictly proteins from plant and animal sources that
avoided. Eating an immune-triggering food can damage the gut lining) and phytic acid (a
will likely incite an immune response and compound that binds to minerals in the body
create symptoms—a response that could last and inhibits nutrient absorption). Because grains

FOODS TO AVOID
GLUTEN AND GRAINS: Amaranth, barley, buckwheat, bulgur, corn, durum, einkorn, kamut, millet, oats, quinoa,
rice, rye, sorghum, semolina, spelt, teff, triticale, wheat

DAIRY PRODUCTS: Butter, cheese, cream, ghee, milk, yogurt

LEGUMES: Black beans, chickpeas, fava beans, kidney beans, lentils, lima beans, mung beans, navy beans, peas,
peanuts, soybeans

NIGHTSHADES: Eggplant, goji berries, ground cherries (not regular cherries), all peppers (spicy peppers, bell
peppers, etc.), potatoes, all red spices, tomatoes, tomatillo

NUTS AND SEEDS: Almonds, Brazil nuts, canola, cashews, chia seeds, coffee, cocoa, flax, hazelnuts, hemp,
pecans, pine nuts, pistachios, pumpkin, safflower, sesame, sunflower, walnuts

SPICES: Allspice, anise, black pepper, caraway, celery seed, cumin, fennel seed, mustard, nutmeg, poppy seeds

OTHER: Alcoholic beverages, artificial sweeteners, food colorings, preservatives and other additives, NSAIDs
56 Wise Traditions SPRING 2020