Identify Your Food Sensitivities 

As you already learned, the foods you restricted during Phase 1 Elimination are common culprits that disrupt digestion, deregulate blood sugar, exacerbate cravings, and inhibit weight loss.  They can also cause overall inflammation in your body which can be the root of most diseases.  It is essential to introduce these foods one at a time – taking three days to evaluate how each one impacts your body.  This is the only way you can be sure which food is causing the problem.

Negative Reactions

After a period of elimination, you are often more sensitive to the foods that your body “dislikes”.  Therefore, it should be easier for you to notice how they affect your system. Negative reactions can occur within a few hours of eating a food you are reintroducing. However, you may not notice symptoms until the following day and on occasion it may take two to three days for symptoms to appear.

Testing Specific Foods

Have one serving of the test food twice each day for three days. We define serving sizes specifically in our discussion of each test food. Carefully monitor your reactions on the daily Discovery Phase worksheets. Are you fatigued, foggy-headed, bloated, or congested? Are your cravings returning? Did you gain weight? Water retention or constipation in response to a problem food may cause a quick shift of one or more pounds on the scale. These are all signs that this particular food may not be the best for your body. If you experience any negative symptoms, remove that food for a day or more and see how you feel. Do not add another new food until all the negative symptoms abate.

If you don’t experience anything negative, you can add a new food every fourth day.

Below, we’ll specifically address each food and give you guidelines and recommendations for adding them back into your diet. We highly recommend the order listed here:

If you choose “For Better Results” during your Elimination and had eliminated alcohol,  then for your Discovery Phase to be most accurate, we highly encourage you to avoid alcoholic beverages until you’ve tested the nine foods above. The body reacts to alcohol as a toxin and channels its energy into expelling it. Therefore, other important metabolic processes are interrupted and fat storage is promoted. Additionally, your body’s response to alcohol could be confused with reactions from other foods you are testing and you may reach the wrong conclusions.

We recommend the long-term exclusion of the unhealthy oils (such as canola, vegetable, and soy) that were eliminated on level 3 whenever possible. If you haven’t taken them out of your diet yet, we recommend you do so at sometime in the near future.   Instead, use the healthy alternatives such as coconut, avocado and olive oil.

When testing grains you will not only test food sensitivity but also your response to adding this extra carbohydrate load twice each day. Depending upon your “carbohydrate threshold”, this addition may trigger insulin resistance. The additional calories coupled with the increased glycemic load can create the “perfect” environment for reversing your great results quickly. Therefore, control your portion sizes and eat only two servings of the specific grain you are testing each day.

One Grain Only.  

As you move to the next grain, delete the previous grain from your diet – even if you had no negative symptoms. We’ll discuss this in more detail and help you discover your personal “carbohydrate threshold” in Phase 3 Lifestyle.

Test­Food­#1:­ Eggs

We list eggs first because we want you to be able to use our yummy recipes that can help satisfy those desires for muffins, cakes, cookies, and so on, without all the grains and high carbs.

Common symptoms of sensitivity: upset stomach, flatulence, “shiny” stool that smells like sulfur, a coating on the tongue, a sensation of tightness or closing in the throat.

Serving size:

• 1 egg any way you like or included in a recipe (make sure you ingest a full egg for testing purposes)

Test­Food­#2:­ Dairy

Dairy can be troublesome for many people. Some symptoms are obvious, while others are discovered only after an elimination diet has been followed for a week or longer.

Common symptoms of sensitivity: upset stomach, gas, bloating, cramps, constipa- tion, skin rash or dryness, acne, congestion or postnasal drip, eye puffiness, weight gain, joint aches and pains.

Not All Dairy Products Are Equal

Recommendation: Use organic products. Additionally, raw and/or grass-fed milk, cheese yogurt, and kefir are ideal. Small amounts of standard processed dairy are fine on occasion, but for foods you eat frequently, invest in the highest quality possible. Goat or sheep dairy is a good choice as well. Keep in mind that you may be okay with hard cheeses but have a sensitivity to foods such as cream, yogurt, and milk.  So when testing dairy, you may want to give yourself additional days to test the different types. Such as testing cows milk products separately from goat & sheep milk products and/or testing hard cheeses separately from the soft ones etc.

Serving size:

• 1 cup milk or yogurt
• 1/2 cup cottage cheese • 1 ounce hard cheese

Test­Food­#3:­ Soy

Soy foods are very popular, especially among vegetarians and people who are sensitive to dairy. Yet along with wheat and dairy, it is one of the top three offending foods in terms of food sensitivities. Sensitivity symptoms may take up to three days to manifest.  Be sure to read additional notes on the subject of soy in the Eat Live Thrive Diet book.

Common symptoms of sensitivity: fatigue, food cravings, intestinal upset, head- aches, runny nose or congestion, breathing issues, skin reactions, itchy mouth, depression, anxiety, panic attacks, attention and focus disruption.

Serving size:

• 4 ounces tempeh
• 1 tablespoon miso
• 1/2 cup natto
• 1 cup soy milk (organic, non-GMO)
• 1 scoop soy protein (organic, non-GMO)
• 1/2 cup shelled edamame (organic, non-GMO)

Test­Food­#4: ­Nuts ­and­ Peanuts

Nut allergies are common. If you are allergic to nuts, you are probably already aware of this and will not choose to test this food. If not, you may not be aware that you have an intolerance or sensitivity to them. Some symptoms are obvious, while others are discovered only after the nuts have been eliminated for a time and then tried again.

Common symptoms of sensitivity: upset stomach, gas, bloating, cramps, skin rash or dryness, congestion, itchy mouth, heartburn, headache, weight gain, joint aches and pains, irritability.

Not All Nuts Are the Same

Peanuts are actually legumes and not in the same category as tree nuts, which include but are not limited to almonds, Brazil nuts, walnuts, pistachios, hazelnuts, cashews, macadamia, pine nuts, chestnuts, and pecans.

Therefore, peanuts should be tested on their own. If you are a huge fan of peanuts or peanut butter, test peanuts first and then follow up with the tree nuts.

Serving size:

• 1/4 cup nuts and/or seeds
• 2 tablespoons nut butter or seed butter

Test­Food­#5: ­Legumes­(Beans)

Most of us have heard the little tune about beans and tooting . . . and some of us have experienced it as well! Beans’ natural sweetness comes from a group of sugars called oligosaccharides. Once these sugars reach the large intestines, they are attacked by resident bacteria and create hydrogen and methane gases. As the gas accumulates, it needs a way of escape. That is when the poor dog often receives the blame!

Everyone’s body has a unique ecosystem of gut bacteria. The type of bacteria and enzymes you have in your body will make a difference as to how much gas you create when you eat certain foods (not just beans).

Common symptoms of sensitivity: gas, loose stools, abdominal cramps, bloating, weight gain.

Recommendation: Be sure that the beans you test have been properly prepared to minimize the bloating effects. They should be soaked for at least twenty-four hours or simmered at 140°F for three hours, eliminating 30 to 70 percent of the phytic acid. Adding baking soda or 1/2 teaspoon of vinegar to the water will also help you enjoy them without the uncomfortable aftereffects.

If you are using canned beans, buy organic if possible. We recommend you rinse them because the liquid is hard to digest.

If you determine that your body tolerates legumes well, still limit them to two servings per week because of the phytates they contain.
Serving size:

• 1/2 cup cooked beans

Test­Food­#6: ­Rice

Rice is the first grain you will test. It is easily tolerated by most people. However, women with significant sensitivity to grains in general may have sensitivity to rice as well.

Common symptoms of sensitivity: fatigue or low energy, mental fogginess, gas, bloating, upset stomach, constipation, congestion, joint aches and pains, weight gain.

Serving size:

• 1/2 cup cooked rice

Test­Food­#7:­ Oats

Oats, a favorite among many people, have received positive press because of their ability to help reduce serum-cholesterol levels. Generally oats do not create any significant digestive issues. But for some, the phytic acid and the avenin (a protein like gluten in wheat) can cause sensitivity and intolerance. This can exacerbate leaky-gut syndrome in some people.

Common symptoms of sensitivity: foggy mental state, lethargy, upset stomach, gas, bloating, cramps, constipation, congestion or postnasal drip, weight gain, depression.

Serving size: 

• 1/2 cup cooked oatmeal
• 1/4 cup dry oats used in a recipe (such as meat loaf)

Test­Food­#8:­ Quinoa

Many people consider quinoa a perfect health food. However, for some this seed (not grain) is not easily digested and causes many of the sensitivity symptoms noted below. The main reason is because it is high in compounds known as saponins. Quinoa has properties very similar to those of wheat even though some people use it as an alternative for gluten grains.

Common symptoms of sensitivity: upset stomach, gas, bloating, cramps, constipa- tion, skin rash or dryness, congestion or postnasal drip, fatigue, low energy, mood- iness, depression, headaches, weight gain, joint pain or stiffness.

Serving size:

• 1/2 cup cooked quinoa

Test­Food­#9:­ Corn

Corn is difficult to avoid because it is included in many processed foods. Unfortunately, a large percentage of this corn is genetically modified. That is why eating whole foods and staying away from packaged and processed choices helps you know exactly what you are eating.

Common symptoms of sensitivity: muscle weakness, joint pain, stomach cramps, bloating, constipation, loose stool, lack of energy, speech problems, headaches, hyperactivity, mood swings, depression, insomnia, fine-motor-skills issues, undi- gested food in stool.

Non-GMO Versus GMO

Genetically modified corn contains formaldehyde and glyphosate—both toxic. The glyphosate has been linked to liver damage in animals. When given the choice between the two types of corn, animals will always go for the real corn and avoid the GMO. Let’s follow the herd on that decision!

Recommendation: If your body tolerates corn, choose non-GMO and organic. Read labels carefully because many foods contain hidden sources of corn.

• 1/2 cup cooked corn or 1 ear of corn • 10 tortilla chips
• 2 (6-inch) corn tortillas
• 3 cups popped popcorn

Test­Food­#10:­ Wheat.

Many experts have linked eating processed wheat with impaired weight loss. As we’ve already mentioned, the conventional processing and packaging of wheat in the US leads us to conclude that it is a food that all women should eat sparingly whether or not they are actually sensitive to wheat and/or gluten. Sensitivity may not manifest in a person until later in life. In fact, most people who have gluten intolerance are never diagnosed.

Common symptoms of sensitivity: bloating, headaches, joint pain or swelling, numb- ness in extremities, indigestion, bloating, gas, constipation, diarrhea, weight gain, nervousness, mood swings, low energy, fatigue, brain fog, changes in skin, rash, sleep disturbances, and weight gain.

Serving size:

• 1 slice of bread
• 3/4 cup cooked noodles
• 1/2 bagel or English muffin

• 1/2 hamburger bun

• 1 medium flour tortilla • 1 slice pizza crust

Test­Food­#11:­ Sugar

Sugar is everywhere! It seems impossible to avoid because it’s hidden in so many foods, such as cereal, condiments, sauces, salad dressings, marinades, peanut butter, soups, and juice. The list goes on and on. And who doesn’t love chocolate or special desserts!

For some people, sugar affects the reward center in their brains to such an extent that it seems to act like an opioid drug, such as morphine and heroin. For them, this makes sugar almost impossible to resist. Dr. Mark Hyman, director of the Cleveland Clinic Center for

To Test or Not to Test?

The truth is, none of us needs processed sugar in our diets. We can get plenty of natural sugar through fruits and other sources, such as raw honey and pure maple syrup. Now that you’ve re- moved sugar, you’ve likely noticed that your cravings have diminished and your energy has soared. Ideally, the best thing you can do is stay on the course you are now on without adding sugary treats back in.

If you do decide to test sugar, you want to watch specifically for an immediate spike in hunger and cravings. Watch the scale closely and see what happens. You want to not only be on the lookout for the common sensitivity symptoms noted below but also pay special attention to your sugar threshold. That is the amount of sugar you can eat and still feel in control. When cravings increase, you’ve moved into the danger zone. You’ll notice that the serving sizes we recommend during testing are very small.

Common symptoms of sensitivity: low energy, lethargy, headaches, moodiness, ir- ritability, depression, low self-esteem, lack of creativity, joint aches, and weight gain. In addition, fructose has been known to cause digestive upset, cramps, diar- rhea, and gas.

Serving size:

• 1 1/2 ounces chocolate
• 4 ounces fruit juice
• 1/2 cup ice cream
• 1 tablespoon strawberry jam • 1 cookie (2-inch diameter)

• Use natural sweeteners, such as stevia, monk fruit, and lo han.
• Use limited amounts of organic raw honey or pure maple syrup.
• Sweeten with small amounts of dates, applesauce, or bananas in some recipes.