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January 13, 2020

Food Reintroduction

food reintroduction items

Congratulations on completing your detoxification! Remember, this isn’t an exercise in perfection, and even if you didn’t adhere to the process exactly, you still eliminated a lot of toxicity from your body and lowered your inflammation levels. Are you ready for your food reintroduction?

Now you may be excited to go out an eat everything you missed on the detox, and you can. But you you have an incredible opportunity RIGHT NOW to get to know your body even better by doing a reintroduction of the foods you have eliminated during the detox.

Food sensitivity tests are great, but not perfect. The information you can get in the laboratory of your body can give us another piece of the puzzle. You can pay attention to your resting heart rate, because it will increase with inflammation.

Please list any symptoms that improved during this last 30 days of detoxification:

1.

2.

3.

4.

5.

6.

As you reintroduce food you are sensitive to, these symptoms will likely return and you know to avoid that food.

You removed the following during the diet:

  1. Eggs
  2. Dairy – milk, cream
  3. Fermented dairy – yogurt, sour cream, cheese, keifer
  4. Chicken
  5. Beef
  6. Bison
  7. Turkey
  8. Pork
  9. Nightshades – tomatoes, potatoes, eggplant, peppers etc
  10. Wheat
  11. Corn
  12. Rice
  13. Alcohol
  14. Sugar – we don’t recommend eating sugar especially if you have shown a sensitivity to candida.

Choose the foods that you missed the most, or you think will help with variety in your diet. We usually recommend adding in Eggs or Fermented Dairy first, as long as they are not something you know you are sensitive to.

We will be weaning you off of the protein powder, and adding in whole food sources of protein, but we need to make sure you aren’t adding to your symptoms when you do so.

The Process

  1. Add in enough of a food to allow your immune system the opportunity and impetus to react. Eat ½ a serving of the food being reintroduced 3 times in one day.

For example, if you reintroduce eggs:

  • Have an egg for breakfast
  • Add a hard-boiled egg to your lunch salad.
  • Have a frittata with vegetables for dinner.
  • Then wait 2 days and monitor your symptoms. If any of the symptoms you experienced improvement with during the detox return, you know you are sensitive to the food being reintroduced. If you get other symptoms you didn’t notice before, you are likely sensitive to that food. If you do not notice any symptoms, then you can continue having that food in your diet, and then move on to the next reintroduction in 2 days.
  • Is this convenient? No. Is it how the body works? Yes. Can it be sped up? No. So, prioritize the foods you really want to add in, and pay attention to your body as you do the reintroductions and see what comes up.
  • If you don’t show any symptoms during the first day, you may add some more of the food being tested in the second day. Try to keep the third day clear, because it can take 1 minute to 72 hours for a symptom to show up.
  • If you add in more than one food at a time, and you get uncomfortable symptoms:
    • Avoid eating everything new that you ate for 3 days and let the symptoms disappear.
    • Introduce one at a time and monitor your symptoms
    • Or, avoid them all together until your gut heals up more.
  • In the beginning, you will need another protein source to make sure you get enough during the 2 days where you wait to observe symptoms. You may continue with the Detox powder we provided, or you can get an option that is the same sort of protein you used during the detox. For example: If you used Mediclear SGS you can get an organic vegan rice and pea protein.
  • If you used a whey based, beef based, or other type protein, continue using that or one with the same clean protein source. You can get it yourself, or contact us and we can get it for you.

How do you know if you are Sensitive or Reacting to a food during the food reintroduction?

Many common food sensitivity symptoms are as follows:

  • Headaches or other painful processes: rheumatoid or osteoarthritis, joint or muscle pain, fibromyalgia.
  • Heart palpitations or hypertension
  • Anxiety, sweating
  • Fatigue
  • Sleep disturbances – poor quality sleep, insomnia, waking often
  • Weight gain: If you gain 1-3 lbs overnight after reintroducing a food you know it is causing inflammation and you are holding water weight.
  • Allergies: eczema, psoriasis, sinus problems, seasonal allergies or asthma.
  • Worsening PMS or menopausal symptoms, PCOS etc
  • IBS/IBD digestive problems: bloating, nausea, heart burn or GERD, constipation, diarrhea, gas etc.

If any of these symptoms appear, or reappear, you are most likely sensitive to the food you reintroduced. Don’t worry, most of them will be reversible in time. Avoiding the foods will bring you great relief.

Hacks for the food reintroduction process:

  • If you eat something like eggs for breakfast and don’t feel well, YOU DON”T HAVE TO EAT IT AGAIN. Wait 2 days, and try something else. Remove the sensitive food for 6 months and then try again.
  • If you know you are going to eat something that doesn’t agree with you, take extra digestive enzymes at that meal to minimize the symptoms.
  • If you are sensitive to a great many foods you will be sent a healing gut powder, this will help you heal up your gut lining. Take ½ TBSP in water at night to help heal the lining.
  • We recommend avoiding the Severe and Moderate sensitivities (Red and Orange) for 6 months.
    • If there is something on there you can’t live without, try it in a reintroduction and see if you react. I was initially sensitive to chocolate and didn’t believe it, so I did this myself.
  • What about spices? I am not overly concerned with spices like black pepper, turmeric, sage, etc. You likely aren’t eating or taking enough of it to really trigger your immune system. We add things in at 3 meals to make sure you are given enough of the substance to react to, and so small amounts shouldn’t give you trouble unless the sensitivity is severe. If you are Severe or Moderately (Red or Orange) sensitive to something like turmeric or black pepper, you may want to reintroduce it along these guidelines just to make sure you aren’t overly sensitive. If you don’t react, then keep them in your diet.

These foods can be reintroduced in any order:

  • But, we do not recommend reintroducing foods you reacted to on a food sensitivity test for 6 months. This allows time for your gut to heal up, and your immune system to reset so you are less likely to react to these foods.
Food Reintroduced Symptoms Y/N What Symptoms?
Eggs    
Dairy    
Fermented Dairy    
Beef    
Chicken    
Pork    
Turkey    
Nightshade veggies on your green and yellow list – tomato, pepper, potato, eggplant etc. *    
Wheat    
Corn    
Rice    
Alcohol    
     

*You may reintroduce nightshades collectively if most of them are on your Green (acceptable) food list. If you have any of them on yellow or red, avoid those, and only reintroduce those in Green.

Remember, this is a great opportunity to get information about your body and how it reacts while you do the food reintroduction.

If you decide to not do the full food reintroduction, that’s OK!

Hopefully during the detox you learned to pay attention to your body a bit more, and that information is priceless. If you return to normal life and you eat something and you have symptoms that flare, we hope you connect the two so you can use the principles learned here to rewind, and see what you are sensitive to.

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If you want access to the medicinary for supplement shipments and my recommendations you can sign up here: us.fullscript.com/welcome/naturopathicmd

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