什么是排除法饮食?

It’s Not Just About The Foods You Can’t Eat, But Also The Foods You Get To Eat

注意: 为本文的目的, 我将重点介绍已建立的功能性健康消除饮食, 改编自 功能医学研究所.

“为什么”和“怎么做”同样重要

Most of us are familiar with food allergies: if you eat peanuts and your lips can start to blow up, 就像威尔·史密斯在电影《澳洲幸运10最新正规开奖官网》里演的那样.“或者如果你有一些好心的肉桂, 你的舌头开始肿起来，就像电影《澳洲幸运10正规官网开奖平台》里的巨石一样.”  

食物过敏的区别 & A食物敏感性

食物过敏是我们免疫系统中的IgE反应. 但是什么是食物敏感呢? 一种食物 灵敏度 是免疫系统中的IgG反应吗.  高达20% 的人对食物敏感.  It is also different from an IgE reaction because it is 不 immediate.  它实际上可能在接触或摄入72小时后发生.   

食物过敏的症状有很多 & 包括:

• 皮疹
• 乏力
• 脑雾
• 交通拥堵
• 湿疹
• 腹胀
• 腹部疼痛
• 腹泻
• 便秘

食物的敏感性也可以是添加剂, which means that you can eat something you are sensitive to on Monday and Tuesday and have no problems but eat it again Thursday and have symptoms on Friday!  祝你好运?  它使它 几乎 用食物日记是不可能弄明白的.  You also can不 figure it out just by eating “low” dairy or “low” gluten.  

你真的什么都不吃!

排除法饮食的好处:

• 让你识别食物敏感性
• 减少炎症
• 改善胃肠道症状, 包括腹胀, 气体, 恶心想吐, 腹泻, constipation and pain; it may also improve “leaky gut”
• 增加日常能量，改善睡眠
• 消除了皮疹
• 减轻头痛
• 促进自然排毒
• 停止对食物的渴望
• 可以帮助 减肥

这一切都是为了去除最常见的过敏原 & 活性物质，包括:

• 乳制品
• 麸质(包括黑麦、大麦 & 啤酒花)
• 鸡蛋
• Soy (including soybean oil — which is in 几乎 every restaurant meal)
• 牛肉/加工肉类(香肠、午餐肉、熏肉) & 猪肉)
• 花生
• 贝类
• 玉米
• 酒精(尤其是想要排毒的时候) 激素平衡睡眠，能量 & 肠道健康)
• Caffeine (yes I’m sorry — this is especially important if you’re trying to improve sleep/energy)
• Sugar (you can have two teaspoons — 8 grams — of natural sugar such as honey, 枫糖浆, 龙舌兰, 或椰子糖(每天)

排毒饮食应该坚持多久?

21天. We ask that you be diligent for 21天 and avoid eating NONE of the removed foods. 为什么要这么长时间?? 21天内, your body will eliminate 50% of the IgG antibodies and thus you will be able to see results within that time frame.

我知道这对初学者来说可能有点难. If this is task is too overwhelming, then you can pick a few to do first for 21天.  我宁愿你少吃点东西 好吧 比他们都差. 如果一次只做几个, 我通常建议从面筋开始, dairy and sugar as the top three – but this may also depend on your unique symptoms. 

如何将不同的食物重新引入你的饮食中

所以你已经成功地避免了21天的反应性食物. 第22天, 你可以一次重新引入一种食物, 吃两份来衡量你身体的反应. You also want to try to get the purest form of the specific ingredient or food.

一些现实世界的例子:

If you are introducing eggs back into your diet, you will eat two servings of eggs throughout day 22. 这并不一定是在同一时间. 然后你推迟到第23/24天，看看症状是否出现.  If you are 不 sure, then eat more on day 23 and watch your reactions for 2 more days. 在第25天，再加入另一种食物.

介绍大豆时，应该先介绍毛豆.  很多人会对大豆油有反应，因为它很容易发炎.  你不会想介绍披萨(奶酪), 谷蛋白和大豆油), 因为它太多太快了, 而且你也无法找出问题的制造者.

This is one of the most challenging parts because you have to be disciplined to introduce one at a time.

决定先带哪些食物回来(& 最后)

再一次, we want to aim for “pure” forms of each food to help determine if that is the culprit behind our discomfort. 鸡蛋是很好的第一步. From there, you can choose from the pool of corn, peanuts, beef, soy, shellfish and dairy.

当你用尽这些选择后，你可以重新加入糖. Remember, we all eat too much sugar, so the longer you can stay low on sugar the better.  没人知道 不 对添加糖的反应!

酒精和咖啡因, by far the ones people fight me on the most and they should be introduced 2^nd 和3^rd 到最后.  它们都会影响我们的荷尔蒙、肠道、睡眠和情绪. People tell me all the time that alcohol helps them sleep – it does 不.  它可能会让你睡着，你也可能 认为 你睡得更好 一项又一项的研究表明，你不会. 

如果可能的话，最后加入面筋. 

关于咖啡因的一些话:“我不像我想象的那么需要它。”

Most people 认为 they will die without their coffee (especially without creamer)! 然而，这是 总是 最让人惊讶的. “我并不像我想象的那么需要它!” I drink decaf coffee during the elimination purely out of the habit of sipping all morning.  I buy excellent mold-free decaf coffee for those 21天; this can be a little pricey but it is only for a few weeks!

潜在的结果: 

• 如果你有症状，那就把这种食物从你的饮食中剔除.
• 如果没有症状，请将其重新加入!

Once you have the list of foods that you are sensitive to, we keep those out while healing your gut.  Healing your gut is easiest if we also have a stool study to guide us and personalize your treatment. 

Remember: this does 不 mean you will never be able to eat those foods again! 我们会在尽我们所能治愈你的肠道后再试一次. 

在排除法饮食中你可以吃什么:

• Turkey breast, ground turkey, chicken breast/wings/drumsticks, ground chicken
• 鱼(鲑鱼、罗非鱼、金枪鱼、鳕鱼等.)
• 燕麦、大米 & 藜麦
• 小扁豆
• 任何豆类和/或鹰嘴豆/鹰嘴豆泥
• Any vegetables (except corn; you may want to limit your potatoes and sweet potatoes if you’re looking to 减肥)
• 任何水果
• 任何种子及/或坚果(花生除外)
• 橄榄油/椰子油/杏仁油/鳄梨油
• 任何香料

寻找好的减肥品牌:

• Siete: grain free/allergen free so you can eat anything siete (chips/wraps/queso)
• 简单的米尔斯:看看配料，因为有些含有天然糖
• Primal Kitchen (salad dressing/BBQ sauce/kitchen): look at ingredients b/c some have eggs

导航的夜生活 & 外出就餐

找个地方出去吃饭是非常困难的. Most restaurants that taut that they use EVOO usually cut it with soybean oil. Two trustworthy restaurants in Columbus and Cleveland are Rebol and Townhall. 

Are You Ready To Finally Figure Out What’s Been Keeping You From Feeling Your Best?

The Elimination Diet is a great starting point for people looking to pinpoint those disruptors – or often a wonderful reset! 我每年都做一次“排毒”来重置我的饮食习惯 促进肠道健康. 我很喜欢.

记住:只有21天左右! 你的舒适和自信是值得的. 你应该感受最好的自己.

作者简介

Dr. 玛格丽特韦斯顿 是俄亥俄州哥伦布市一位声誉良好的功能健康医生吗. She has extensive experience in both family practice and sports medicine. She uses that wealth of experience to create custom 好吧ness solutions for each of her patients. Dr. Weston often employs specific nutrition plans to help pinpoint potential irritants in a patient’s diet.