Primal Nosh Elimination Diet

Looking to clean up your diet in 2019? The Primal Nosh elimination diet can help! What's even better is all of our Primal Style Meals will fit into this elimination diet (unless you choose to avoid nightshades). We can help make it super easy to stick to! Below you'll find our guidelines and reintroduction directions.

If you have questions about your elimination diet or have trouble deciding which Primal Nosh meals are right for you, please reach out to us at eat@primalnosh.com.

For 4 Weeks (28 Days)

Click the drop downs below to see what you will enjoy, limit, and eliminate for your 4 week elimination diet. At the end of the 4 weeks, you will spend an additional 15-20 days reintroducing foods. 


Enjoy Plenty Of

  • · Fresh vegetables
· Meat
  • · Eggs
· Seafood (preferably wild caught)
· Healthy oils and fats - olive oil,    
  coconut oil, avocado oil, ghee, and butter**
· Nuts, nut butters, and seeds
· Herbs and spices
· Water
· Bone Broth

Limit

  • · Fruits (1-2 servings per day)
  • · Natural sweeteners (raw honey, maple syrup, coconut sugar, stevia, etc.)
  • · Kombucha (1-2 servings per day) and coconut water
  • · Herbal and matcha teas
  • · Whole30 approved additives (Click to view)
  • · White rice and starchy vegetables including sweet, white and purple potatoes, winter squash, and beets. (If you are using Primal Nosh meals to help with your elimination diet, you may choose either our low carb OR standard portion meals. Our standard portion meals will usually contain either a potato or white rice and this option is fine for anyone who is active regularly. If you'd prefer to avoid starchy foods, our low carb meals are a perfect option!)

Eliminate

· Grains (except white rice). This includes wheat, rye, corn, oats, and quinoa.
· Legumes (except bean pods)
· Dairy (except ghee and butter)
· Soda, sports drinks, energy drinks and juice
· Artificial and refined sweeteners
· Alcohol
· Hydrogenated oils
· Refined vegetable oils (canola oil, vegetable oil, soybean oil, safflower,
  corn oils, margarine)
· Preservatives, additives, food coloring, artificial flavors (except Whole30 approved)

Optional: Eliminate Nightshades

If you are concerned you may have and issue with nightshades, you may also choose to eliminate these too. (Note: Primal Nosh meals may still contain these items.)

Nightshades include:
White and Red Potatoes
Tomatoes
Eggplant
Peppers: Bell, chili, and red spices
Paprika
Tobacco
Goji Berries

Reintroduction after 28 Days

After you complete 28 days of your elimination diet, you are going to reintroduce foods. You can also choose to skip this step all together if you've discovered you feel great and want to permanently eliminate these foods from your diet. We suggest giving yourself 5 days to reintroduce one new group of food before including another because with some food sensitivities, the effect is not noticed right away. Feel free to keep a simple food log during this time. Write down how you were feeling at the end of your elimination diet then write what you've added back in and any changes you may notice.

Day 1-5 Add Grains

On days 1 through 5 after completing your elimination diet, begin including whole grains in your diet, including gluten* if you'd like. Make sure you are eating clean sources of whole grains that are not tainted with artificial sweeteners, sugar, preservatives, etc. Standard store bought bread will not make the cut. You may begin to include alcohol in moderation if you choose.

*If you are concerned you may have a gluten intolerance but want to add it in to check, add only gluten containing grains to start. See how that makes you feel after a few days then add in other grains including rices, oats, and quinoa.

If you notice a reaction to anything you've added back in, you can now choose to permanently remove it from you diet or reserve it for special occasions only.


Day 6-10 Add Diary

On days 6 through 10 after completing your elimination diet, add in dairy products. Make note of how you feel after eating dairy and if you have any adverse affects. If you notice a reaction, you can now choose to permanently remove dairy from your diet or reserve it for special occasions only.


Day 11-15 Add Legumes

On days 11 through 15 after completing your elimination diet, add in legumes. Ideally your legumes would be at least soaked and preferably sprouted. Make note of how you feel after eating them and decide if they will be a regular part of your diet.


Day 16-20 Add Nightshades (if you eliminated them)

Finally, on days 16 through 20 (if you chose to eliminate nightshades) you will reintroduce nightshades. Notice how you feel upon reintroduction. If you notice any negative side effects, you may choose to permanately eliminate these from your diet.


Congratulations! You've completed your elimination diet. What now?

We don't want you to feel lost once completing your elimination diet as we've heard so many times with other diets: I've finished but what now??

Hopefully you've found what foods make you feel good and what foods don't. At this time, you may decide to include some of the eliminated foods in your regular diet or you may choose to remove them permanently or save them for special occasions. From here on, decide what you will include and what you won't. Here is what we recommend if you're still stuck.

Include in a well balanced diet
Lots of fresh vegetables
Clean meats and proteins
Seafood
Eggs
Nuts and seeds
Healthy fats and oils
A little bit of fruit
Plenty of water
Herbal and match tea
Fermented Foods
Some starchy vegetables including potatoes, winter squash and beets
Butter** and diary if you are not sensitive to it
Grains, if you feel okay on them (we prefer avoiding gluten but that is up to you)
Soaked and preferably sprouted legumes
Coffee and alcohol in moderation
 
Avoid or permanently eliminate
Artificial and refined sweeteners
Artificial color and flavors
Preservatives and additives
Refined vegetable oils and hydrogenated oils
Heavily processed foods
Soy products (NON GMO soy may be ok if you must)
Sugary drinking including soda, sports drinks, energy drinks, juice, and sweetened coffee candy drinks
 

**Check out this BLOG POST from Paleo Leap on why butter is a great addition to your diet, even if you are usually dairy free.

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