Comprehensive 21 Day Elimination Diet

Foods to Enjoy Foods to Avoid
Fruits: Whole Fruits, unsweetened, frozen, or
water-packed canned fruits and diluted juices
Oranges and orange juice
Dairy Substitutes: rice milk, pure coconut milk Dairy and eggs: Milk, cheese, cottage cheese, cream, yogurt, butter, ice cream, frozen yogurt, non-dairy creamers, eggs
Non-gluten grains and starches: rice (all types), millet, quinoa, amaranth, teff, tapioca, buckwheat,potato flour Grains: Wheat, corn, barley, spelt, rye, triticale, oats
Animal Protein: fresh or water packed canned
fish, wild game, lamb, duck, organic chicken and turkey
Organic beef and pork in moderation
Pork, beef/veal, sausage, cold cuts, canned meats, frankfurters, shellfish
Vegetable Protein: split peas, lentils, and legumes Soybean products (including soy sauce, soybean oil, tempeh, tofu, soy milk, soy yogurt, textured vegetable protein)
Nuts and Seeds: Coconut, pine nuts, flax seeds Peanuts and peanut butter, walnuts, sesame, pumpkin and sunflower seeds, hazelnuts, pecans, almonds, cashews, nut butters/seed butters, tahini
Vegetables: All raw, steamed, sauteed, juiced, or roasted
vegetables
Corn, creamed vegetables (for those with arthritis, nightshades including tomatoes, potatoes, eggplants, peppers, paprika, salsa, chili peppers, cayenne, and chili powder should also be avoided)
Oils: cold pressed olive and ghee Butter, margarine, shortening, processed oils, salad dressings, mayonnaise, and spreads
Drinks: filtered or distilled water, decaffeinated herbal teas,
seltzer or mineral water
Alcohol, coffee, soda, soft drinks, and other caffeinated beverages
Sweeteners: Use Sparingly: brown rice syrup, agave nectar, stevia,
fruit sweetener, blackstrap molasses
Refined sugar, white/brown sugars, honey, maple syrup, high fructose corn syrup, evaporated cane juice
Condiments: vinegar,salt, pepper, basil, carob, cinnamon, cumin, dill, garlic, ginger, mustard, oregano, parsley, rosemary, tarragon, thyme, turmeric, and all other spices Chocolate, ketchup, relish, chutney, soy sauce, barbecue sauce, teriyaki, and other condiments

Things to watch for:

  • Corn starch in baking powder and any processed foods
  • Corn syrup in beverages and processed foods
  • Vinegar in ketchup, mayonnaise & mustard is usually from wheat or corn
  • Breads and cereals advertised as gluten-free which contain oats, spelt, kamut, rye or corn
  • Many canned tunas contain textured vegetable protein which is from soy; look for low-salt versions which tend to be pure tuna, with no fillers

Shopping List

Fruits
Apples, applesauce
Apricots (fresh)
Bananas
Blackberries
Blueberries
Cantaloupe
Cherries
Coconut
Figs (fresh)
Grapefruit
Huckleberries
Kiwi
Kumquat
Lemon, lime
Loganberries
Mangos
Melons
Mulberries
Nectarines
Papayas
Peaches
Pears
Prunes
Raspberries
Strawberries




















Vegetables
Artichoke
Asparagus
Avocado
Bamboo shoots
Beets & beet tops
Bok choy
Broccoflower
Broccoli
Brussels sprouts
Cabbage
Bell peppers
Carrots
Cauliflower
Celery
Chives
Cucumber
Dandelion greens
Eggplant
Endive
Kale
Kohlrabi
Leeks
Lettuce -red or green leaf & Chinese
Mushroom
Okra
Onions
Pak-Choi
Parsley
Potato
Red Leaf Chicory
Sea Vegetables �
seaweed, kelp
Snow peas
Spinach
Squash
Sweet potato & yams
Swiss chard
Tomato
Watercress
Zucchini




Herbs, Spices & Extracts
Basil
Black pepper
Cinnamon
Cumin
Dandelion
Dill
Dry mustard
Garlic
Ginger
Nutmeg
Oregano
Parsley
Rosemary
Salt-free herbal blends
Sea salt
Tarragon
Thyme
Turmeric
Pure vanilla extract

























Animal Protein
Free-range chicken, turkey, duck
Fresh ocean fish, (Pacific salmon, halibut,
haddock, cod, sole, pollock, tuna, mahi-mahi)
Lamb
Water-packed canned tuna (watch for soy ingredients)
Wild game









Breads & Baking
Arrowroot
Baking soda
Gluten free breads
Rice Flour
Teff Flour
Quinoa flakes/flour
Millet flour
Tapioca
Amaranth Flour
Potato flour
Tapioca
Mochi
Rice bran
Rice flour pancake mix
Rice tortillas

Non-Gluten Grains
Amaranth
Millet
Quinoa
Rice (brown, white, and wild)
Teff
Buckwheat
Rice Crackers








Cereals & Pasta
Cream of rice
Puffed rice
Puffed millet
Quinoa flakes
Rice pasta
100% buckwheat noodles
Rice crackers/rice cakes
Dairy Substitutes
Rice Milk
Coconut Milk





Oils
Ghee
Flax
Olive
Coconut



Vinegars
Apple Cider
Balsamic
Red Wine
Rice
Tarragon
Ume Plum


Sweeteners
Fruit sweetener (100% juice concentrate)
Agave nectar
Molasses
Rice syrup
Stevia


Beverages
Herbal tea (non- caffeinated)
Mineral water
pure unsweetened fruit or
vegetable juices
Spring water


The information on this page was created by the Institute of Functional Medicine and should be implemented with the help of a qualified healthcare practitioner. For assistance in beginning your own 21 Day Comprehensive Elimination or for questions on this material please Contact Us.

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