CHAPTER 9
Other Helpful Diets:
• Anti-Inflammatory Diet
• FODMAP Diet
• Rotation Diet
The Anti-Inflammatory Diet
INFLAMMATION, IMMUNITY, AND AUTOIMMUNITY
Inflammation in the brain and the gut is a hallmark of autism and an important focus in research. There are indications that inflammation of the brain can be an issue in ADHD as well. Inflammation is part of the body’s immune response. It is an important biological response defense mechanism in the body’s attempt to deal with damage, irritants, and pathogens. Inflammation is a beneficial and protective response when there is an injury because it is critical to wound healing. For external problems, it is recognized by pain, redness, swelling, heat, and sometimes immobility in the area involved. When inflammation is internal, only some of the signs may be noticed: generalized aching, fatigue, digestive problems, and skin conditions. Diagnoses of inflammatory bowel conditions or autoimmunity are signs that chronic inflammation has worsened. Acute inflammation, which is obvious, starts rapidly and becomes more severe quickly, lasting for days to weeks. Chronic inflammation is problematic and may start quickly or slowly and last for months to years. It is the immune system gone rogue and can be caused by or aggravated by viruses; bacteria; fungi; toxins; foreign bodies remaining in the system; medications; foods and food components; and autoimmune antibodies. The autoimmune-damaging antibody attacks against the body organs and systems, including the neurological system, can profoundly affect function. In autism, the maternal antibodies to the developing fetal brain can be measured. They may be initiated by the culprits listed and also from brain inflammation. The effects of the autoimmune attack can include changes in the individual’s function, cognition, mood, behavior and self-injury.
The concepts of cumulative effects and “total load” can apply to the neuroinflammatory responses in autism, and to a much lesser extent, ADHD. “Leaky membranes” are also known to play a role: the “leaky gut” allows foreign molecules from poor digestion and exogenous sources to cross into the blood- stream, and then the “leaky blood brain barrier” allows them to enter the brain.
Why do some respond so poorly while others are unaffected? The answer lies in “environmental modification of gene expression.” This involves the underlying genetics of the individual and how the environment affects them, both positively and negatively. Environment includes everything from the womb on—diet, lifestyle, toxin exposures, medications, stressors, etc. There are gene variants that can increase susceptibility to environmental challenges, which can then trigger the cascade of negative influences. In other words, we are all unique in our genetic makeup and our environmental experiences.
WHAT FOODS, FOOD COMPONENTS, AND ADDITIVES CAN CAUSE OR INCREASE INFLAMMATION?
The problem additives are described in chapter 3. They include artificial additives, preservatives, sweeteners, flavoring agents, and coloring. There are foods listed in this section that are well known to be inflammatory. In addition, there are food components that can be inflammatory, such as oxalates, phenols, salicylates, fructans, polyols, lectins, purines, glutamates, amines, and others. Those with autoimmunity and/or “leaky gut” problems are more likely to be sensitive to many of the culprits in inflammation. Observe the responses and adjust the diet changes accordingly.
NIGHTSHADES
The nightshade plant family known as Solanaceae includes edible nightshade vegetables, harmless flowers, trees, and toxic herbs. The nightshades contain a natural group of substances called alkaloids; the most notable in the nightshade vegetables are solanine, capsaicin, and nicotine. High intakes of foods with solanine and the other alkaloids can disrupt cell membranes and negatively affect mitochondrial potassium channels. This varies according to the individual and the amount consumed.
REACTIONS: All of the nightshade vegetables have benefits such as nutrient density and antioxidant effects; however, they also have alkaloids (which are pro-inflammatory) and some are high in pro-inflammatory phenols and/or salicylates. In addition to causing inflammation, the alkaloids can irritate the gastrointestinal system, increase headaches, inflame muscles and joints, and in severe cases of excess consumption, cause nausea, vomiting, and diarrhea. It is not always easy to identify reactions because they may not show up for several days.
SOLANINE is found primarily in potatoes (white inside) and solanine-like tomatine in tomatoes. The green leaves of these plants, the green sprouts on potatoes, and green tomatoes are highly concentrated in solanine (potato) and tomatine (tomato). Sunlight increases the solanine in potatoes.
CAPSAICIN is the active ingredient in hot peppers, often noted for its anti-inflammatory effects; however, as an alkaloid, it can increase inflammation.
NICOTINE, found primarily in tobacco, is also present in all parts of the nightshade vegetables.
What Affects the Concentration of Solanine in Nightshades?
Cooking in water lowers the alkaloid content of nightshade foods by about 40 to 50%.
As the plants ripen, the solanine/tomatine content declines.
Green and sprouted spots on potatoes should be discarded or removed before cooking.
Sunlight exposure increases solanine content of potatoes. Keep them in a dark drawer. Avoid consuming mushy potatoes.
Tips on Reducing Inflammation via Nightshade Avoidance
Absolute avoidance is the best test.
Check all labels. Prepared foods often contain potato starch or tomato paste. Relish may contain peppers or paprika. Any time you see “spices” listed under ingredients, the food may contain paprika or pepper.
FOODS TO AVOID IF INFLAMMATION IS PRESENT
NIGHTSHADES
• Potatoes (white inside)—especially green potato skins, sprouts
• Tomatoes—especially green
• Eggplant
• Okra
• Peppers, cayenne, capsicum, paprika
• Tomatillos
• Sorrel
• Gooseberries
• Ground cherries
• Pepino melons
• Tobacco exposure
Also avoid the following foods that contain alkaloids similar to solanine: blueberries, Goji berries, and huckleberries
COMMERCIALLY PROCESSED FOODS including grains and meats and contaminated seafood
ARTIFICIAL ADDITIVES, preservatives, sweeteners, taste enhancers, artificial flavoring and coloring agents, and excitotoxins
PARTIALLY HYDROGENATED TRANS-FATTY ACIDS: These are mutant plastic fatty acids that promote inflammation; harden cell membranes; interfere with essential fatty acid metabolism, cell function, reproduction, fetal development, brain structure and development, breast milk quality, and metabolic enzymes; and increase the risk for inflammation, immune disorders, cancers, and autism. The commercial fatty acids certainly increase the total load in ADHD and autism via the detrimental changes in brain structure and function.
GENETICALLY MODIFIED ORGANISMS—GMO foods
SUGARS AND A GLYCEMIC (SUGAR-RAISING) DIET affect immunity and contribute to the “total load.” This includes sodas and caffeine, which can raise glucose easily.
GLUTEN grains (wheat, oat, barley, rye, spelt, kamut, farro, durhum and bulgur) are major culprits in inflammation and autoimmunity. For some individuals, all of the grains and even the pseudo-grains (amaranth, quinoa, and buckwheat) can be inflammatory. Information on identifying sources and substitutes can be found in chapter 4.
ANIMAL MILK PRODUCTS, especially from cows from industrial dairies that produce the problematic A1 milk, are also culprits in inflammation and autoimmunity for many individuals. See chapter 4 for detailed information on identifying sources and substitutes.
SOY is not easily handled by many individuals. Reactions can include inflammation. For information on sources and substitutes, see chapter 4.
CORN, ESPECIALLY GMO CORN, is pro-inflammatory for many people.
NUTS are common reaction culprits. Seeds are far less of a problem.
LEGUMES can cause problems due to their lectin content. Lectins can increase inflammation and damage the gut barrier. Lectins are reduced in legumes (and grains) by soaking, cooking, and fermenting.
ANY REACTION-PROVOKING FOODS should be avoided. Reactions to foods can increase inflammation. Note that most of the culprits described in this book (e.g., gluten, casein, soy, nuts, corn, phenols, oxalates, salicylates, lectins, and purines) are pro-inflammatory. Even if the food is listed as healthy, if there is a significant reaction, it must be avoided. Make sure you are reacting to the food and not the additives and/or contaminants in the food before eliminating it.
FOODS TO REDUCE INFLAMMATION
Also see chapter 3.
Choose organic foods that have the USDA Organic seal.
Oils: olive, avocado, and omega-3 fish or krill oils
Pastured poultry, lamb, pork, venison, eggs, and beef if tolerated
Bone broths from pastured animals
For omega-3 fatty acid sources, use high-quality non-polluted seafood or safest choices of low toxin seafood: salmon, mackerel, lake trout, herring, and sardines.
White rice (not brown rice)
A2 milk if tolerated (not A1 milk)
Based upon the elimination diet(s) being used, include the following as tolerated:
• Non-nightshade vegetables
• Fruits
• Garlic, onions, leeks, and scallions
• Substitute sweet potato and squash for grains, pseudo grains, and legumes (beans and peanuts).
METHODS TO REDUCE INFLAMMATORY EFFECTS OF CULPRIT FOODS
Cooking in water or pressure cooking
Fermenting foods
Sprouting foods
Peeling and de-seeding fruits and vegetables
WHAT ELSE CAN BE DONE?
Omega-3 seafood sources are important in counteracting inflammation. Consider probiotics and biotin to support a healthy microbiota, nutrients to support a healthy gut barrier, and nutrients specific to the individual’s nutritional needs.
ANTI-INFLAMMATORY DIET |
Chapter 9 |
What Is Inflammation? Chronic inflammation is not as obvious as short-term acute injury. It may develop slowly and can last for months to years. Contributors include pathogens; toxins; foreign bodies; foods; food components; GMO foods; trans-fatty acids; and autoimmune antibodies. Plants have more inflammatory components than animal products. Plants that are nightshades, alkaloids, and lectins are among the most inflammatory foods. Oxalates, phenols, salicylates, phytases, FODMAPs, and purines also contribute to inflammation. Individuals will vary on reactions to these food components. Avoid:
Why Is the Diet Needed? Chronic inflammation of the gut and brain is a hallmark in autism and known to be an issue in ADHD. This involves “leaky gut” and “leaky blood brain barrier.” In autism, maternal antibodies against the fetus can contribute to inflammation. Removing pro-inflammatory foods can reduce the inflammation and allow for healing and improvement. Symptoms the Diet May Help: Digestive problems including “leaky gut”; brain inflammation, which increases the risk for behavior changes; poor cognition and function; self-injury; mood disorders; and joint and muscle pain. Diet Includes:
-Grains—well cooked -Non-nightshade, low-lectin vegetables and fruits: asparagus; avocado; bok choy; broccoli; Brussels sprouts; carrots; cauliflower; celery; garlic; leeks; leafy greens; onions; mushrooms; olives; pumpkin; scallions; sweet potatoes; apples; some berries; and citrus (not the skins)
Resources:
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The FODMAP Diet
WHAT ARE FODMAPs?
FODMAPs are short-chain carbohydrates (a type of sugar), that if poorly digested, can ferment in the gut to cause digestive distress. These FODMAPs are found in many natural foods as well as in food additives. The Low FODMAP diet is a highly restrictive diet, designed to temporarily avoid the amount of FODMAPs consumed. Nutritional supplements are included in the treatment protocol in order to maintain overall health and restore the digestive tract to optimal health.
F—FERMENTABLE. The gut bacteria ferment undigested carbohydrates (oligosaccharides, disaccharides, monosaccharides, and polyols) and produce gas, which can cause gastrointestinal discomfort and symptoms.
O—OLIGOSACCHARIDES. Fructans, fructo- oligosaccharides (FOS), and galacto-oligosaccharides (GOS)
D—DISACCHARIDES. Lactose and other low fructose double sugars (glucose, dextrose, and palm sugar)
M—MONOSACCHARIDES. Fructose
P—POLYOLS. Sorbitol and mannitol, xylitol, and isomalt
OLIGOSACCHARIDES include foods that are high in fructans (FOS, inulin, barley, rye, wheat, shallots, spring onion [white part], onion [Spanish, brown, white, and onion powder], leeks, garlic, Jerusalem/Globe artichokes and GOS legumes [chickpeas, bortolotti beans, kidney beans, and baked beans]).
DISACCHARIDES include foods that are high in lactose (soft unripened cheeses such as ricotta, cottage cheese, cream cheese, and mascarpone), yogurt, milk powder, evaporated milk, condensed milk, dairy desserts, custard, ice cream, and milk.
MONOSACCHARIDES include foods that are high in excess fructose (high fructose corn syrup, watermelon, pear, mango, apples, and honey).
POLYOLS are found in foods (mushrooms, prunes, plums, pears, nectarines, apricots, and apples) and additives including sugar alcohols (isomalt, maltitol, xylitol, mannitol, and sorbitol), which are found in artificial sweeteners and chewing gum.
HOW FODMAPS AFFECT DIGESTIVE HEALTH
These saccharides and polyols, if digested poorly, can ferment in the lower part of the large intestine, drawing water into the bowel and producing carbon dioxide, methane, and/or hydrogen gas. This causes the bowel to stretch and expand, contributing to bloating and abdominal distension. Unhealthy digestive bacteria take advantage of the situation and interact with FODMAPs in the gut, causing many symptoms such as bloating, gas, and pain.
SYMPTOMS THAT INDICATE THE FODMAP DIET MAY HELP
Prevalent signs include gastrointestinal symptoms occurring with most meals and snacks. Symptoms typically include recurrent bloating, burping, gas, cramps, diarrhea, constipation, abdominal distension, undigested food material in the stool, and abnormally loud bowel sounds. Motility problems can include delayed gastric emptying (gastroparesis), which leaves a sense of fullness initially and far beyond the meal, and also increased gastric emptying, which contributes to a feeling of fullness, abdominal cramping or pain, nausea or vomiting, severe diarrhea, sweating, flushing, light-headedness, and rapid heartbeat. The more symptoms present, the more likely there are problems with the foods listed in the avoids. Among the most problematic are garlic, onions, leeks, and scallions.
The diet can be particularly helpful in those diagnosed with irritable bowel syndrome (IBS). However, there are many other conditions for which the diet may be useful. Other forms of functional gastrointestinal disorders (FGID) affecting the esophagus to the rectum may benefit. Inflammatory bowel diseases (IBD) are chronic inflammatory conditions in the digestive tract. Ulcerative colitis and Crohn’s disease are the most common. Small intestinal bacterial overgrowth (SIBO) has been noted as a condition in which the bacteria in the small intestine are excessive. It is the lower bowel (large intestine) that contains most of the good bacteria that make up the microbiome. Risk factors for SIBO include intestinal infections, chronic antacid use, immunodeficiency syndromes, celiac disease, gastroparesis, and aging. Other conditions that may benefit from the diet include autoimmune conditions, chronic migraines, and even eczema.
FOODS TO AVOID AND INCLUDE
Vegetables and Legumes
AVOID HIGH FODMAP—Asparagus, artichoke, beans (black, broad, kidney, lima, and soya), beets, bok choy, broccoli, Brussels sprouts, cauliflower, fennel, garlic, Jerusalem artichoke, leeks, mushrooms, onions, savoy, scallions/spring onions (white part), shallot, snow peas, and sugar snap peas
INCLUDE LOW FODMAP—Alfalfa, artichoke hearts, arugula, bamboo shoots, beans (green), bean sprouts, beets, bell pepper (capsicum, red, and green), cabbage (common, red), carrot, celery (2 inch [5 cm] stalk), chickpeas (1/4 cup [60 g] max), chives, corn (1/2 cup [80 g] max), cucumber, eggplant/aubergine, endive, ginger, green beans, kale, lettuce (butter, iceberg, and rocket), legumes (most), olives, parsnip, potato, pumpkin, scallions/spring onions (green part), squash (small servings), sweet potato, turnip, yam, and zucchini
Fruits
AVOID HIGH FODMAP—Apples, apricots, avocados, bananas (ripe), blackberries, dried fruit, cherries, figs, mangoes, nectarines, papaya (dried), peaches, pears, plums, pomegranate, prunes, raisins, sultanas, tamarillo, watermelon, and canned fruit in fruit juice
INCLUDE LOW FODMAP—Bananas (unripe), berries (blueberry, boysenberry, cranberry, raspberry, strawberry), cantaloupe, citrus (clementine, lemon, lime, orange, tangelo, and tangerine), currant, grapes, guava, kiwi, melons (honeydew and cantaloupe), papaya (paw paw), passion fruit, pineapple, and rhubarb
Dairy and Alternatives
HIGH FODMAP—Buttermilk, cow’s milk and cow milk products, soy milk (made from whole soybean), cheeses (soft, unripened: cottage cheese, cream cheese, mascarpone, and ricotta cheese)
INCLUDE LOW FODMAP—Almond milk, butter and ghee, cheese (hard cheeses, brie, and Camembert), coconut milk, gelato, sorbet, hemp milk, lactose-free milk, oat milk (30 ml max), rice milk (200 ml max), soy milk (made from soy protein), sour cream, and yogurt (homemade and lactose-free)
Protein Sources, Meat, and Substitutes
HIGH FODMAP—Bone cartilage broths, chorizo, sausages, some processed meats, and some marinated meat, poultry, and seafood (check ingredients)
INCLUDE LOW FODMAP—Bacon, beef, bone broths, cold cuts (ham and turkey breast), eggs, plain cooked meats (beef, chicken, lamb, pork, and poultry), plain cooked seafood, tempeh, and tofu (firm)
Plant Source Protein: Legumes, Nuts, and Seeds
HIGH FODMAP—Baked beans, chickpeas, hummus dip, kidney (red) beans, lentils, navy, white, haricot, and split peas; Nuts: cashews, pistachios, and higher intakes of almonds (>20), hazelnuts (80), pine nuts (1/2 cup/ 70 g), pumpkin seeds (1/2 cup/80 g), sesame seeds (1/2 cup, 72 g), and sunflower seeds (1/2 cup/70 g)
INCLUDE LOW FODMAP—Lentils (brown, green, and red); Nuts: almonds (15 max), chestnuts, coconuts, hazelnuts, macadamia, peanuts, pecans (15 max), pine nuts, poppy seeds, pumpkin seeds, sesame seeds, sunflower seeds, and walnuts
Breads, Cereal, Grains, and Pasta Products
AVOID HIGH FODMAP—Barley (bread, cereal, and pasta), biscuits, bran, breakfast cereals, couscous, gnocchi, granola, muesli, muffins, rye (bread, cereal, and pasta), semolina, snack products, spelt, wheat foods (bread, cereal, and pasta)
INCLUDE LOW FODMAP—Arrowroot, biscuits (savory), buckwheat, chips/crisps (plain), corn flour, gluten-free foods (breads/pasta), oats/oatmeal (1/2 cup [40 g] max), pasta (quinoa, rice, and corn), plain rice cakes, polenta, popcorn, pretzels, quinoa, quinoa flakes, rice (basmati, brown, and white), sorghum, sourdough spelt bread, tapioca, tortilla chips, wheat-, rye- and barley-free breads
Oils
INCLUDE LOW FODMAP
• All of the fats and oils are low FODMAP foods: bacon fat, butter, coconut oil, cod liver oil, duck fat, garlic-infused oil, ghee, lard, tallow, medium-chain triglycerides (MCT oil), olive oil, and red palm oil (not palm kernel oil)
• Omega-3 oil sources: fish oils (cod liver oil, fish oils, and krill oils), algae, and precursors from nuts and seeds (flaxseeds)
• Plant oil sources: avocado, almond, coconut, borage, flax, grape seed, hemp, pumpkin, sesame, sunflower, and walnut
Sugars, Sweeteners, and Confectionary—small amounts please!
AVOID HIGH FODMAP—Agave, fructose, fruit sugar, high fructose corn syrup (HFCS), honey, inulin, isomalt, maltitol, mannitol, sorbitol, molasses, sugar-free confectionery, xylitol, and yacon syrup
INCLUDE LOW FODMAP—Limited amounts of beet sugar, brown sugar, coconut sugar, corn syrup, dark chocolate, dextrose, glucose, golden syrup, pure maple syrup, palm sugar, rice malt syrup, stevia (pure organic only), sucrose/table sugar, and sugarcane
Condiments
AVOID HIGH FODMAP—Jam (mixed berries), pasta sauce (cream based), relish, and tzatziki dip
INCLUDE LOW FODMAP—All spices (except onion and garlic), barbeque sauce, chutney (1 tablespoon [16 g] max), garlic infused oil, golden syrup, strawberry jam/jelly, mayonnaise, mustard, soy sauce, tomato sauce, wasabi, and vinegar (apple cider, distilled, white, red, and white wine vinegar)
Drinks
AVOID HIGH FODMAP—Coconut water (8 ounces, or 235 ml), apple juice, pear juice, mango juice, sodas with HFCS (high fructose corn syrup), fennel tea, and herbal tea (strong)
INCLUDE LOW FODMAP—Coconut water (less than 4 ounces, or 118 ml) cranberry juice (pure), fruit juice from low FODMAP fruits, herbal tea (weak), peppermint tea, and water
Prebiotics (fuel for beneficial bacteria)
AVOID HIGH FODMAP—Wheat and rye breads, couscous, wheat pasta, barley, gnocchi; Jerusalem artichokes, garlic, onion, leek, asparagus, beetroot, peas, snow peas, and sweet corn; nectarines, peaches, watermelon, persimmons, rambutan, grapefruit, pomegranate, dried fruit, custard apples; cashews and pistachios; and foods containing inulin
INCLUDE LOW FODMAP—Chicory leaves, fennel bulb, green section of leeks and spring onion, red cabbage, banana, rhubarb, kiwifruit, dried cranberries, pomegranate, and non-gluten oats
THE LOW FODMAP DIET HAS THREE PHASES and should be overseen by a licensed nutritionist, registered dietitian nutritionist, or other nutrition professional.
PHASE 1 involves following a strict diet that removes all high FODMAP foods for a period of four to six weeks. You should keep a diary to track all the food that is consumed as well as any symptoms or improvements experienced. At the end of Phase 1, you should meet with the nutritionist/dietitian to review the diary and symptoms. This information should be used to design the next phase of the diet.
PHASE 2 involves gradually reintroducing the FODMAP foods that were eliminated during Phase 1. The type and amount of FODMAP foods that the person can tolerate will be tailored to them. The nutritionist will provide guidance through the re- introduction process to help maximize the dietary variety of foods consumed while minimizing the gastrointestinal symptoms.
PHASE 3 involves establishing your longer term, personalized FODMAP diet. Reintroduce foods and FODMAPs that were tolerated well and avoid only the foods that triggered symptoms.
The goal is to have a final diet/lifestyle that includes some FODMAP foods as tolerated, but not as restrictive as Phase 1 recommendations.)
This diet is so complex that it requires the supervision and guidance of nutrition practitioners with expertise in the diet. The Monash University FODMAPs website provides more detailed information and recipes (www.monashfodmap.com.) It also provides a FODMAP app.
Supplement Recommendations
Beyond the dietary changes, there are digestive and nutritional supplements that are helpful. It is important to include an appropriate probiotic along with biotin for improving the good digestive microbiota. To improve digestive ability, SCD legal digestive enzymes are helpful. Also important is a multiple vitamin/mineral supplement specific for FODMAP problems, omega-3 fatty acids, and curcumin to reduce inflammation.
THE FODMAP DIET |
Chapter 9 |
What are FODMAPs? Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols This is an intense elimination diet of these short-chain carbohydrates that, if poorly digested, can ferment in the gut to cause digestive distress. They are also in natural foods and food additives. Avoid:
Why Is the Diet Needed? The diet is for those who have symptoms consistent with sensitivity/reactions to many foods noted to be culprits in many of the elimination diets. The more types of reactions and symptoms present, the more likely the FODMAP diet will help. Symptoms the Diet May Help: Multiple digestive conditions and symptoms: irritable bowel syndrome (IBS); inflammatory bowel disease (IBD); colitis; gas and bloating; and small intestinal bacterial overgrowth (SIBO) Diet Includes:
Resources:
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ROTATION DIETS
WHAT IS A ROTATION DIET?
Technically, the rotation diet is not a diet, but is instead a method used to change a person’s dietary consumption by consciously rotating certain foods. Rotation diets can be used to expand variety, nutrient availability, and balance in the diet, or they may be used as treatment for those with numerous food reactions. This book focuses on the therapeutic elimination diets. The following foods are eliminated from the rotation plan choices: the avoid foods from chapter 3; high reaction-provoking foods; and problem foods based on testing and elimination diet avoids. Permitted foods include mild reaction-provoking foods and all other remaining healthy, organic, and nutrient-dense foods (from chapter 3). Once consumed, a specific food is not repeated for a set interval, which may be four, five, or seven days. The most common is the four-day rotation, which is a good place to start.
WHY USE A ROTATION DIET?
In chapter 1, we discussed many of the ways people can react to foods including allergies, sensitivities, and intolerances. As we noted, there is no testing that can identify all of the potential reactions individuals may experience. Beyond test-positive findings, individuals may be aware that a food causes a reaction, even though tests are negative. People who are living with many food reactions tend to limit their food choices and may get into a habit of eating the same foods repetitively. The poor diversity increases the risk for nutrient deficiencies and reactions to the most frequently consumed foods. For those who have multiple reactions to any one or many foods, complete avoidance can be too difficult. When a mild reaction-provoking food is consumed daily, the negative effects are more significant than when the food is rotated based upon a timetable in which the food is eaten every four, five, or seven days.
Eating based on a rotation diet can be beneficial to a person’s health. In addition to fewer and less severe food reactions, the diet improves nutrient intake. The rotation diet also helps to heal the gastrointestinal tract and may be helpful in identifying food intolerances that may not show up on the usual food allergy and food reaction tests. Food reactions include many kinds of intolerances and sensitivities, for which there are no reliable tests available. Undiagnosed food sensitivities and/or intolerances can cause inflammation in the body. When food is not digested properly and the gut barrier is “leaky,” some of the byproducts of maldigestion can cross into the bloodstream and trigger inflammation, immune suppression, and/or autoimmunity. In this book, we have discussed the many effects from many kinds of food reactions including digestive problems, dysbiosis (imbalanced gut bacteria), fatigue, sleep disorders, weight changes, skin conditions, inflammation, depression, anxiety, behavioral problems, inattention, learning problems, neurological symptoms, and more. Rotation dieting is one of the strategies to address these issues.
WHAT ARE FOOD FAMILIES?
Food families are groupings of foods based on their biological similarity. Foods that are closely related are from the same species and will possess similar proteins. The chart that follows shows how the foods are grouped into families within categories: primary proteins, vegetables, fruits, grains, nuts/seeds, oils, and seasoning/spices. Rotation allows a person to eat certain foods during a 24-hour period. Those foods may not be consumed again for four, five, or seven days.
ROTATING BY FAMILIES allows all of the choices within a family as options to consume. For example, “Bird” day allows all poultry and their eggs—and “Gourd” day allows melons, cantaloupe, honeydew, and watermelon.
ROTATION BY FOODS is more restrictive, allowing only one food from each family in a 24-hour period. There are different families each day of the four-, five- or seven-day rotation. The food can be repeated during the day. The other foods in the family are not included on that same day.
In the following chart, we provide a list of the food groups, food families, and the most common edible foods within a family. In the seafood group, there are more than 48 separate fish families, some of which include only one species in the family. This permits multiple seafood choices for a month without repeating a family.
FOOD GROUP |
FOOD FAMILY |
FOODS IN THE FAMILY |
Primary Proteins |
Bird |
chicken, duck, and turkey (and their eggs) |
Bovine |
beef/bison, beef/bison products, milk, and dairy products (butter, cheese, and ice cream) |
|
Legume |
tofu |
|
Fish |
freshwater, saltwater |
|
Mollusk |
clam, oyster, mussel, periwinkle, scallop, snail, and squid |
|
Crustacean |
crab, crayfish, lobster, and shrimp |
|
Ovis |
lamb, mutton, and sheep |
|
Mammal |
deer |
|
Swine |
pig, hog, bacon, ham, and pork |
|
Vegetables |
Algae |
dulse, kelp |
Aster |
artichoke, chicory, escarole, endive, Jerusalem artichoke, lettuce, and stevia |
|
Fungus |
mushrooms, truffle, beet, beetroot, chard, spinach, and sugar beet |
|
Goosefoot |
beet, beetroot, chard, spinach, and sugar beet |
|
Gourd |
casaba, cucumber, marrow, pumpkin, squashes, and zucchini |
|
Legume |
green beans, navy beans, and peas |
|
Mallow |
okra |
|
Lily |
asparagus, chives, garlic, leek, and onion |
|
Morning Glory |
sweet potato, yam |
|
Mustard |
broccoli, Brussels sprouts, cabbage, cauliflower, greens, kale, mustard greens, radish, turnip, and watercress |
|
Nightshades |
bell peppers, eggplant, hot peppers, potato, tomato, and tomatillo |
|
Parsley |
carrots, celery, fennel, parsley, and parsnips |
|
Sedge |
water chestnuts |
|
Fruit |
Actinidiaceae |
kiwi |
Banana |
banana, plantain |
|
Cashew |
mango |
|
Citrus |
grapefruit, kumquat, lemon, lime, and orange |
|
Custard Apple |
custard apple, paw-paw |
|
Ebony |
persimmons |
|
Gourd |
cantaloupe, honeydew, melons, and watermelon |
|
Grape |
grapes, raisins, wine, and wine vinegar |
|
Heath |
cranberry, blueberry |
|
Honeysuckle |
elderberry |
|
Laurel |
avocado |
|
Mulberry |
breadfruit, figs |
|
Palm |
coconut, date, and sago |
|
Papaya |
papaya |
|
Pineapple |
pineapple |
|
Plum |
apricot, cherry, chokecherry, nectarine, peach, plum, and prune |
|
Pomegranate |
pomegranate |
|
Rose Berries |
blackberry, raspberry, and strawberry |
|
Rose Pomes |
apple, apple cider vinegar, loquat, pear, and quince |
|
Saxifrage |
currant, gooseberry |
|
Grains |
Amaranth |
amaranth seeds, amaranth flour |
Arum |
arrow root |
|
Buckwheat |
buckwheat flour |
|
Composite |
artichoke flour |
|
Ginger |
East India arrowroot starch |
|
Grain |
barley, bulgur, kamut, rye, spelt, and wheat (durham, graham, and selemon) |
|
Grass |
cornmeal, cornstarch, millet, oats, popcorn, rice, sorghum, and wild rice |
|
Legume |
carob, chickpeas, lentil flour, soy (soymilk/tofu), and sprouts |
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Nightshade |
potato flour |
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Spurge |
cassava flour, tapioca starch |
|
Nuts/Seeds |
Aster |
sunflower seed |
Beech |
chestnut |
|
Birch |
hazelnut |
|
Cashew |
cashew, pistachio |
|
Conifer |
pine nuts |
|
Gourd |
pumpkin seeds |
|
Pedalium |
sesame seeds, tahini |
|
Protea |
macadamia |
|
Rose Stone |
almond |
|
Sapucaya |
Brazil nut |
|
Walnut |
butternut, pecan, walnut |
|
Oils |
Aster |
sunflower oil |
Bovine |
butter, ghee, lard |
|
Bird |
bird fat |
|
Flax |
flaxseed oil |
|
Grass |
corn oil |
|
Laurel |
avocado oil |
|
Legume |
peanut oil, soy oil |
|
Mallow |
cottonseed oil |
|
Mustard |
canola oil |
|
Olive |
olive oil |
|
Palm |
coconut oil |
|
Pedalium |
sesame oil |
|
Rose Stone |
almond oil, apricot oil |
|
Walnut |
walnut oil |
|
Seasonings and Condiments |
Aster |
chamomile, chicory, goldenrod, and tarragon |
Citrus |
orange blossom honey |
|
Fungi |
baker’s yeast, brewer’s yeast |
|
Ginger |
cardamom, ginger, and turmeric |
|
Grass |
corn sugar, corn syrup, and rice sweetener |
|
Laurel |
bay leaf and cinnamon |
|
Legume |
carob, clover, fenugreek, honey, and licorice |
|
Madder |
coffee |
|
Mint |
basil, mint, oregano, rosemary, sage, savory, summer, and thyme |
|
Mustard |
allspice, clove, paprika, pimiento, and mustard seed |
|
Nightshade |
cayenne, chili peppers, paprika, and pimiento |
|
Nutmeg |
mace, nutmeg |
|
Orchard |
vanilla |
|
Parsley |
caraway, celery seed, coriander, cumin, dill, and parsley |
|
Pepper |
pepper, peppercorns |
|
Poppy |
poppy seeds |
|
Rose Stone |
almond extract |
TIPS ON HOW TO ACCOMPLISH A ROTATION DIET
1. WHICH ROTATION DIET STYLE:
Determine the type of rotation diet you want to start with: four-day, five-day, or seven-day, the most common being the four-day rotation. Also determine how you want to select the foods. We suggest rotating food families, which permits more choices than rotating singular foods.
Days 1, 2, 3, 4—different food choices by families
Day 5 is a repeat of Day 1
2. WHAT TO REMOVE FROM THE ROTATION PLAN:
The avoid foods from chapter 3: artificial additives, refined and processed foods, partially hydrogenated oils, sugars, and contaminated food and water
High reaction foods by lab test findings and/or observed reactions
Foods based on your elimination diet avoids list
If there are more than 2 high reactions within the family, avoid all foods in that family.
3. WHAT TO INCLUDE IN THE ROTATION PLAN:
Organic, nutrient-dense foods as described in chapter 3
Foods that are mildly reaction-provoking (by lab test results)
All other remaining non-reaction-provoking foods
In choosing foods for each day, select those which belong together based on your recipes, so that the rotation effort will be far more efficient and successful.
4. FOODS TO INCLUDE:
Three different foods groups at each meal
Per day:
3 to 4 protein foods: seafood, meat, poultry, eggs, A2 milk products, beans/legumes, nuts, and seeds
2 to 3 fruits
3 to 5 vegetables
whole grains as tolerated
5. ORGANIZATION TIPS
Color code the menu days. Then, use containers for the foods that match the color codes. Post the color-coded meal plan in a convenient place.
Try storing all nonperishable foods for each day in a large container made easily accessible.
Record the food eaten, the time it was eaten, the amount of the food eaten, and liquids consumed.
Also document any changes in aches, alertness, attitude, fatigue, hearing, mood, pains, pulse, skin, or vision. Record the time these changes/symptoms occurred. It is common to experience food withdrawal symptoms the first few days.
6. READ LABELS
Read all food labels. Make sure you know the alternative names that a food may be called (see chart in this chapter). The intolerant food may be hidden on the label under a different name. Commercially prepared supplements and foods may contain fillers or additives.
Buying fresh produce is the best option. However, this can be expensive and the produce may spoil before it is used. If using fresh produce, only buy enough to get through that rotation cycle. Typically, frozen produce is less expensive than fresh. Use frozen foods that are plain (no sauces or seasoning).
7. FREEZE LEFTOVERS
When meals are cooked, if there are any leftovers, make sure to freeze them. Once the food has cooled to room temperature, place it into a freezer bag or container, labeled and color coded.
8. KEEP HYDRATED
It is important to maintain adequate hydration to keep the body systems functioning properly. Fluids include water, water flavored with natural juices, and herb teas—not sodas! A good daily goal is to consume a minimum of half of the person’s body weight in ounces per day. For example: A 150-pound [68 kg] person would drink a minimum of 75 ounces [2.2 L] of water throughout the day. A 50-pound [23 kg] child would drink at least 25 ounces [0.7 L] throughout the day.
9. CONSIDER NUTRITIONAL SUPPORT
To support digestion and a healthy digestive micro-biome, consider fermented foods (if tolerated), pro-biotics, prebiotics, and biotin. Digestive enzymes and additional nutritional support based upon deficiencies in intake and lab testing may be helpful. Consult with a physician, dietitian/nutritionist, or other health practitioners with expertise in supplementation specific to the individual.
ROTATION DIET |
Chapter 9 |
What Is a Rotation Diet? The diet avoids repetition of foods based upon a four- to seven-day rotation by food families. Families are how biologically related foods are grouped. Rotating by food families provides more options. The diet can reduce reactions to mildly reactive foods and help identify problem foods. Avoid:
Why Is the Diet Needed? When there are multiple food reactions and very limited choices, rotation is helpful. It expands nutrient diversity. Rotation permits the inclusion of mildly reaction-provoking foods and any other non-reaction-provoking foods. Symptoms the Diet May Help:
Diet Includes:
Resources:
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