the e diet (dairy)

You may suspect that you have some sort of food intolerance. You may

even have identified possible culprits, such as milk, nuts or wheat. An

elimination diet may help you identify whether a certain food or foods

are causing your symptoms. There are actually several approaches to

an elimination diet.

If you suspect only one or two foods to be the source of your symptoms,

the easiest approach is to simply eliminate these items from your diet

for a while and see if your symptoms abate. If you are less sure of the

specific food or foods, you might consider eliminating the most common

dietary offenders. Statistics show that eggs, milk, peanuts, fish, soy and

wheat are the most common foods associated with allergies.

Most elimination diets call for adhering to the elimination protocols for

five to 10 days. If your symptoms improve during the elimination phase,

re-introduce only one food at a time for two days each. If your symptoms

return with the re-introduction of a specific food, you have identified

an offender and you will know what to avoid in the future. Foods that are

re-introduced without producing symptoms can be added to your list of

non-offenders. Successful identification of a food intolerance can actually

be liberating as it can remove uncertainty and frustrations about eating.

THE ELIMINATION DIET

If you have been bothered by asthma,

severe hives, swelling or other serious

allergic reactions, consult your physician

before beginning an elimination diet.

STEP 1 – Getting Started

The purpose of eliminating/challenging foods is to find out if you

have intolerance to that particular food. It is recommend that any

food be eliminated for at least 2-3 weeks. The longer the food is

eliminated, the clearer the indication will be as to whether or not

you react to it, as your body will be clearing the food. It is also

important to carry out the diet at an appropriate time; don’t try it

during a holiday. You can eliminate multiple foods from your diet

in one go, but only challenge one at a time. Of the food groups you

have eliminated, decide which group you want to challenge first.

Seeing as your reading these directions in this booklet, you have

probably chosen dairy.

STEP 2 – Reintroduction

It is important to reintroduce the food in the morning. (If you have

a reaction and sleep through it can be dangerous.) Start by planing

to have the food you are challenging as part of all three meals. Do

challenge with foods that you would normally eat.

If you find that you feel awful on day one from the food, there is no

need to continue having that food for day two. Day two is more for

those people who are not sure if they felt anything on day one.

THE ELIMINATION DIET

STEP 3 – Test it

STEP 4 – What Next?

Repeat the above process for each food group that was eliminated.

If you had no reaction, and are sure of that, then you can start

incorporating that food back into your diet after step three. Just be

sure not to overdue it on that food.

If you think you had a reaction, but are unsure, continue to

eliminate that food and challenge again after about a week. Any

reaction is an indication to you that the food is not healthy for you

and consumption of that food will stress your immune system,

make chronic diseases worse, and generally not be good for a

preventive health lifestyle.

For the next three days revert back to the original elimination.

Observe how you are feeling and if any symptoms are arising.

Check with your symptom diary to see what, if any, symptoms

arise. If you get sick with a cold/flu on day four, it is possible that

the food you challenged on day one is the culprit (viruses take

about three days to incubate). An intolerant food will weaken the

immune system...hence why a virus would then be able to seed

itself in your system at that time.

FOODS TO AVOID & SUBSTITUTES

Acidophilus MilkButterButter FatButter OilButter SolidsButtermilkButtermilk PowderCaseinCaseinate Cheese (All animal-based)Condensed MilkCottage CheeseCreamCurdsCustardDry Milk PowderDry Milk SolidsEvaporated MilkGoat MilkHalf & HalfHydrolyzed CaseinHydrolyzed Milk ProteinIron CaseinateLactalbuminLactoferrinLactoglobulinLactoseLactulose

Low-Fat MilkMagnesium CaseinateMalted MilkMilkMilk DerivativeMilk FatMilk PowderMilk ProteinMilk SolidsNatural Butter FlavorNonfat MilkNougatPaneerPotassium CaseinatePuddingRecaldentRennet CaseinSkim MilkSodium CaseinateSour CreamSour Milk SolidsSweetened Condensed MilkWheyWhipped CreamWhipped ToppingWhole MilkYogurt

Please do not rely solely on this list, as it is intended for informational purposes only. If you are dealing with a severe milk allergy or intolerance, always check with the manufacturer prior to consumption of any food product. Ingredients and processes are subject to change at anytime, which means a once “safe” product or ingredient may not be “safe” the next time around. Read labels for milk-derived ingredients such as casein, lactalbumin, and whey.

DAIRY

Definitely Dairy Ingredients

Cocoa ButterCocoa PowderCoconut ButterCoconut CreamCream of CoconutCream of TartarCreamed Honey

NON-DAIRY

Dairy Substitutes

Surprisingly Dairy-Free Ingredients

Fruit ButterMalted BarleyMalt LiquorMalt VinegarMilk ThistleNut ButtersShea Butter

BUTTERDairy-Free MargarineCooking or Baking OilsFruit Purees for BakingGheeNutritional Yeast for FlavorCoconut Butter

CHEESENutritional YeastTofuRice CheeseAlmond CheeseSoy Cheese

CREAMCoconut CreamerInstant Soy CreamerMilk + Oil Light Cream Equivalent

MILKAlmond Milk AlternativeCoconut Milk BeverageSoy-milkRice Milk AlternativeOat Milk AlternativeHemp Milk AlternativeFlax Milk Alternative

YOGURT

Easy Buttermilk AlternativeCoconut CreamHomemade Dairy-Free YogurtPureed Silken TofuSour Cream AlternativeStore-Bought Dairy-Free Yogurt

SYMPTOM DIARY

Breakfast

Lunch

Dinner

Type of Dairy Symptoms

fatigue

nasal congestion

rash

headache/migraines

muscle aches

irritability

abdominal pain

hyperactivity

attention deficits

memory loss

insomnia

exacerbation of any chronic illness

©The E Diet

the e diet (dairy)

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