Here is a list of food families. Use this list to create a 4-day rotation diet. Never eat foods from the same food family for two days in a row. For example, nightshade vegetables (tomato, potato, eggplant and peppers) are eaten on only one day. If you feel better on the other three days than you do on your "nightshade day" then you know that those are a problem for you.
Food Families List:
Abalone, clams, mussels, oysters & scallops. Anise, caraway seed, carrot, celery, celery seed, coriander, cumin, dill, fennel, parsley & parsnip. Apple, pear & quince. Artichoke, chicory, dandelion, endive, escarole, lettuce, sunflower seeds & tarragon. Asparagus, chives, garlic, leeks, onion & sarsaparilla. Avocado, bay leaves, cinnamon & sassafras.
Banana & plantain. Barley, corn, millet, oats, rice, rye & sorghum. Beets, spinach & swiss chard. Black-eyed peas, licorice, lima beans, navy beans, peanuts, peas, pinto beans & string beans. Blackberries, boysenberries, loganberries, raspberries & strawberries. Buckwheat, rhubarb & sorrel.
Cabbage, broccoli, brussels sprouts, cauliflower, collards, horseradish, kale, mustard, radish, rutabaga, turnip & watercress. Cantaloupe, casaba melon, cucumber, honeydew melon, persian melon, pumpkin, squash & watermelon. Cashews, mango & pistachios. Chicken, duck, goose, pheasant, guinea hen, quail, squab, turkey & eggs. Chocolate, cola & cocoa. Coconut & dates. Crabs, crayfish, lobster, shrimp & squid.
Grapefruit, kumquat, lemon, lime, oranges & tangerines. Ginger, cardamom & turmeric.
Meat. Beef, goat, horse, pork, lamb; & milk from these animals. Mint, basil, peppermint, rosemary, sage & spearmint.
Peaches, plums, cherries, almonds & apricots. Pecans, walnuts, butternuts & hickory nuts. Peppers, bell peppers, cayenne peppers, chili peppers, eggplant, paprika, potatoes & tomatoes.
Turtle & rattlesnake.
To create a simple to follow allergy rotation diet, set up a four-column spreadsheet. Take the list above, and break it down into four days of diets. Remember, eat each food family only once in a four day period. Use a different food family for each food category each day.
For example:
On Day 1, your protein would be from the poultry group.
On Day 2, eat from the shellfish group.
On Day 3, eat from the meat group, etc.
Make sure to try foods that you normally don't eat. Remember that the foods that comprise your normal diet are causing your hidden food allergies. Expand your food palate and try some new foods. You may be surprised at how many new flavors and textures that you learn to love.
If you feel better after following this diet for several weeks then slowly and gradually try to introduce new foods. Only add a new food every several days (see the following section on Introducing Foods to Your Diet for more details on this process). Keep a food symptom diary to track your reactions to new foods, and proceed carefully.
You may find that over time you are able to eat certain foods at long intervals. For example, if corn is a problem for you, you may find after the diet and testing that you can get away with eating it once every week or two weeks.
All this testing and tracking may seem like a lot of work, but it is necessary in order to learn about your body and its allergic responses to help you reach your goal towards a gluten free diet. The relief that you feel from eliminating your allergens will be well worth the trouble and help it can help you lose weight too.
It is important to understand where you are and where you want to be, especially when it comes to losing weight and following the gluten free diet. To learn more about what you can start doing today, visit Diana Walker's blog post on Five Reasons To Eat A Gluten Free Diet.
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