Update: 15/08/23
This was the driver to getting fitter in my fifties.
I have been on the elimination diet for just over a month now. I can say that I feel fantastic, no more bloat and I am full of energy. My weight is at 75kg so thats a loss of 4kg and I have been at that weight for the last 2 weeks. But, I am now probably eating at least twice as much as before because no bloat.
I have started walking around 5k three times a week and include some resistance training along with some core and HIT sessions on Apple + workouts. My mental clarity and focus is unbelievable, I can work all day with purpose and focus and now fatigue. I cannot remember the last time in my life I felts som productive.
The Test
So I decided that I would have a food sensitivity test because I have probably been bloated for the last thirty years. I decided to take it because I’m not getting any younger and it’s time to focus more on my health. Once you have ordered it, it’s a simple process, you just cut some off some of your hair and place in a zip lock bag and post it. The results are very comprehensive and very well explained.
I always guessed that bread (wheat( wasn’t doing me any good as it always bloated me. It was always the same with pasta, and recently it got worse, I would eat about a 1/4 of what the kids eat. I was full at that point I would feel hungry because I had not eaten very much art all.
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The Results (Summary)
Based on the detailed food sensitivity report, here is a summary of what I can eat, should avoid, and are mildly sensitive to:
Foods I Can Eat:
- Gluten-free grains: Barley, rye, porridge oats
- Dairy: Egg
- Drinks: Ale, apple juice, beer, cider, coffee, cola, cranberry juice, gin, hazelnut milk, hemp milk, lager, lemonade, oat milk, orange juice, pineapple juice, pisco, pomegranate juice, rum, sake, shaoxing wine, tea (black, chamomile, earl grey, green, jasmine, marshmallow, oolong, rooibos, white, yerba mate), tomato juice, vermouth, vodka, whisky, white wine
- Fruit: All fruits except coconut
- Herbs/Spices: All except miso
- Legumes: All except tofu, edamame, soybean
- Meat: All
- Miscellaneous: Apple cider vinegar, barley grass, chlorella, dark chocolate, marmite, MSG, popcorn, potato chips, spirulina, vegemite, vinegars, yeast
- Nuts: All except coconut, cashew
- Oils: Almond oil, balsamic vinegar, barbecue sauce, canola oil, cod liver oil, fish sauce, olive oil, oyster sauce
- Seafood/Fish: All
- Vegetables: Most, avoid mushroom varieties
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Foods to Avoid (High Sensitivity):
- Gluten grains: Most wheat, breads, pasta
- Drinks: Tequila, brandy, prosecco, red wine, rose wine, cashew milk, champagne, coconut milk/water
- Nuts: Cashews, coconut
- Oils: Coconut oil, soy sauce
- Seitan (Vegan)
Foods with Mild Sensitivity:
- Grains: Brown rice, white rice
- Dairy: Cheeses, milk, cream, yoghourt, butter, etc.
- Drinks: Rice milk, sambucca, hot chocolate, soy milk
- Herbs/Spices: Miso
- Legumes: Tofu, edamame, soybean
- Miscellaneous: Wheatgrass, milk chocolate
- Oils: Peanut oil, peppermint oil, rapeseed oil, sesame oil, sunflower oil, vegetable oil
- Vegetables: Mushrooms
- Natto (Vegan)
- Tempeh (Vegan)
- Vegan Cheese
They also test your vitamin levels (all mine were ok) mineral sensitivity (again all good)and additives. The worst from additives for me was E120 (conceal red food colouring) and a few mild sensitivity ones that I probably never come into contact with anyway.
They also asses how your digestive system is along with your gut health. Mine was poor so I need to eat more sauerkraut, kimchi, avocados, sweet potatoes, tomatoes and ginger.
The Next Step (Elimination Diet)
An elimination diet is the removal of intolerant or problematic foods and drinks from your daily diet. It is conducted over a short period of time, normally around four weeks. In certain cases a person may be recommended to conduct a longer elimination diet, however generally around four weeks is sufficient time to get good results. At the end of this period you can reintroduce items one by one at the same time as monitoring your symptoms and general wellbeing.Check My Body Health
All high and medium reactive foods are removed from the diet, along with any known allergy or intolerant foods. You can eat freely from those foods in the no reactivity category. You should aim for this phase to last four weeks.
Reintroduction phase
During the reintroduction phase you should bring one item in at a time and then monitor symptoms for the next two days. Following an elimination diet you should have good clarity on which foods work well for you and which provoke symptoms or make you feel less than your best. If you do find there are items or food groups, which provoke symptoms, it is worth considering the reduction or removal of these items from your diet.
Should you choose to greatly reduce or eliminate an item or food group from your diet ensure you replace the nutrients you would have got from the item or food group with alternative sources.
To get the best from your diet and to support your health and wellbeing ensure that, in the most part, your food comes from non-processed, natural sources and contains a breadth of vitamins and minerals
So I have created a wheat free diet 7-day meal plan along with the foods I can eat.
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