What Can I Eat?

As people start to get healthier, naturally their diet improves. They choose more nutrient dense options and fill up on local, in season produce. As this progression continues to take place and people feel better and better, they may realize that their body doesn't actually tolerate certain foods. Things such as dairy, wheat and nightshades may turn their stomach or trigger a headache or migraine. This can be frustrating! It may feel like there is one more thing that has to be eliminated from your diet. But, in the end it's a great thing, because it means how your body is actually functioning is present to your conscious mind. This is much better than the alternative of being in such a fog surrounding what is happening to the physical self.

So, what can you eat? We are so lucky right now to have many options at our fingertips when it comes to making food substitutes. Instead of having to feel deprived during special occasions, with a little bit of effort, we can stick with all the foods that make us feel great. Before I get into the list, I do want to share that unless you have a full blown allergy, I don't believe it's imperative to never eat an amazing gluten filled, dairy laden cupcake again. But, to truly feel and function at your best, it is necessary to eat in a way that supports your body for the majority.

**I'm not being paid or endorsed to write about any of these products. They are just ones that I love and use on a regular basis.

Wheat/Gluten Substitutes

• Nut or Oat flour - there is almond, hazelnut, coconut, buckwheat, cashew, and gluten free oats that you can blend into a flour yourself
• Premixed Gluten Free Flour - this is super nice to have on hand for baking because it substitutes for regular flour 1-1.
• Cauliflower is also a great substitute if you want to make bread or pizza dough. 

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Dairy including butter substitutes

• Coconut oil is my go to for cooking. I love butter but have recently had to remove it for a dairy intolerance test. Instead of using butter to cook :( coconut oil is a great sub. 
• Avocado oil is always a great cooking oil with a high smoke point.
• Ripple Creamer - made with pea protein and super low allergen
• So Delicious yogurt/icecream - I love this for yogurt because the unsweetened vanilla that has no added sugar. 
• Califia Farms - also has a great range of creamer, yogurt and plant milks. There are unsweetened and low allergen options if coconut or almond is a problem for you.

Eggs

• Applesauce
• Mashed banana
• Ground flaxseed or chia
• If you're looking for breakfast ideas that don't include eggs - search for AIP breakfast. This will lead you to grain free, nut free, dairy free, egg free and gluten free recipes. Like this one!

This list is pretty basic. I'm so thankful that I don't deal with any severe restrictions in my diet, so if you need something that goes a little deeper then utilize websites that have recipes following the AIP or autoimmune protocol. These will have great options for recipes that don't include the most common inflammatory foods. 

Peace, Love, and Wellness,
​Dr. Liz