Good Food List

Basic Guideline: Whichever diet you choose, always tune in to how you feel digestively, and pick the right foods that you feel good with. Below are food groups for reference, but please consult with Dr Pei regarding specific guidelines such as viral and histamine diets.

PROTEINS

• MEATS: Free range/organic chicken, turkey

• Grass-fed/organic beef, lamb

• No lunch meat or cured meats with nitrites/nitrates or MSG

• SEAFOOD: Wild-caught Fish (Not Farmed-Raised Fish)

• Halibut, Salmon, Cod, Anchovies, Mackerel, Whitefish, etc.

• OTHER PROTEINS: Free range/organic eggs,

• Tofu or Tempeh, Natto, Legumes (soak legumes in water)

• Protein Powder (Spirulina, Hemp powder, or other vegan protein powders, etc.)

• NUTS & SEEDS: Organic/Raw/Sprouted nuts and seeds, almonds, brazil, cashews, walnuts, pumpkin seeds, sunflower seeds, etc.

• Natural nut butters where oil rises to the top - Avoid commercial brands (containing hydrogenated oils and sugar), best is Sprouted Organic Raw almond butter.

DAIRY: (PROTEIN AND FAT) -This section is only for people who have traditionally consumed dairy and are healthy. Not recommended for most people with digestive conditions. (Avoid as well for viral and histamine diets) Replace with oat or coconut products.

• Organic/Grass-fed/Raw Cow or Goat Milk.

• If you are allergic to regular milk, replace it with Oat, Coconut, Rice, Almond, Hemp milk (Unsweetened).

• Organic/Grass-Fed/Raw Butter (NO MARGARINE!!)

• Organic/Grass-Fed/Raw Cheese, Cottage cheese

• Organic/Grass-Fed/Raw Yogurt without added sugar

GLUTEN: Avoid for most cases (especially for viral and histamine diet)

- Please see gluten list for things that contain gluten.

OILS & FATS Organic/Cold Pressed Oil

• Butter (NO MARGARINE), Ghee

• Avocado, Coconut, Olive, Flaxseed, Sesame, Grape seed oil, Tahini, Pumpkin seed butter

• Fish oils (Cod-Liver Oil)

• Avocado / or Nuts (Sprouted/Raw/Not Roasted), Nuts Butter

VEGETABLES & Fruits: Organically /Locally Grown & Seasonal

***When eating fruits, please eat in between meals or as a snack. ***

Artichokes, Arugula, Asparagus, Bamboo shoots

Bean sprouts and any type of sprouts, Beets and beet greens

Belgian endive Bell peppers, Bitter Melon, Black radishes, Bok choy, Broccoli

Burdock root, Brussels sprouts, Sprouts, Cabbages, Carrots, Endive/escarole

Cauliflowers, Celery, Chicory/radicchio, Chives, Collard greens, Cucumbers

Dandelion greens, Daikon(Radish), Eggplants, Fennel, Jalapeño peppers

Kale, Komatsuna, Long Beans Kohlrabies, Lotus root, Leeks, Lettuce, Mizuna Mushrooms, Napa Cabbage, Rutabagas, Mustard greens, Ong Choy

Okra Onions, Oyster plants, Parsnips, Pearl onions, Perilla Leaf, Pumpkins

Radishes, Shallots, Spinach, Shungiku, Squash any variety, Sweet potatoes

Swiss chard, Tomatoes, Turnips and turnip greens, Wasabi roots, Water chestnuts Watercress, Yucca roots, Zucchini

***When eating fruits, please eat in between meals or as a snack. ***

Apricots, Avocados, Bananas, Blackberries, Black currants Blueberries, Boysenberries Cherimoyas (custard apples), Cherries, Clementines, Coconuts, Cranberries (all variety)

Dates, Dragon fruit, Figs, Elderberries, Gooseberries, Grapefruit, Grapes (all variety)

Guavas, Huckleberries, Jackfruit, Jujubes, Kiwi fruit, Kumquat, Lemons, Loquat, Limes

Longan, Lychees, Mangoes, Melons (all variety), Mulberries, Nectarines, Olives, Oranges, Papayas, Passion fruit, Peaches, Pears (all variety), Persimmons Pineapples, Plums Pomelo, Pomegranates, Raspberries, Rambutan, Red currants Rhubarb, Sapodillas, Sharon fruit, Strawberries, Tangerines, Watermelons,

Wild blueberry

Sea Vegetables:

• Kelp, Atlantic Dulse, Agar, Nori, Kombu, Seaweed, etc.

Fermented Foods: (Avoid for histamine diet)

• Kimchi, Sauerkraut, Kefir, Miso, Tempeh, Natto

GRAINS, LEGUMES & Seeds: Avoid if you are allergic

• Organic, Sprouted, Brown rice, Quinoa, Bulgur, Wild Rice, etc.

• Green beans, Lentils, Peas,

• Chia, Flex, Hemp, Poppy, Pumpkin, Sesame, Sunflower seeds

• Organic/Sprouted Whole Grain Breads/Crackers, Rice Pastas

CONDIMENTS:

• Natural herbs and spices

• Sea Salt, Organic non-GMO Soy Sauce, Beans Paste

• Apple cider vinegar, lemon juice, balsamic vinegar, mustard, etc.

SPICES:

Basil, Bay leaves, Cardamom, Cayenne, Chili powder, Cilantro (fresh coriander), Chives, Cinnamon, Cloves, Cumin, Dill, Garam masala, Garlic, Ginger, Lemongrass, Mint, Mustard Nutmeg, Oregano, Parsley, Paprika, Black Pepper, Rosemary, Sage Sea salt, Tarragon, Thyme, Turmeric

SWEETENERS (Small amounts):

• Raw Honey, Pure Maple Syrup, Stevia, Bananas, Dates, Monk fruit

BEVERAGES

• Filtered water/Spring water (Half of your body weight in ounces/day)- IF drinking RO or Distilled water, add some minerals back into the water

• Lemon water, Organic herbal teas

• Roasted chicory or dandelion coffee, replacement for coffee- Or drink Mushroom Coffee

• Avoid Canned Soda and other artificial beverages

DESSERTS

• Your own choice of dessert with no added sugar/fructose or corn syrup.

• Fresh fruits are best choice.

• Sorbets made with 100% real fruits frozen are also great.

SNACKS/TREATS FOR KIDS (also see DESSERTS)

• Vegetables Sticks, Seaweed

• Popsicles for children (use natural fruit juices)/Frozen Fruits

• Whole grain chips/crackers (NO HYDROGENATED OILS)

*Please read “Ingredients” before you buy!

Utensils: (cookware, containers)

• Stainless Steel, Cast Iron, Glass, Clay, Stoneware, etc.

Cooking Methods and Certain Habits:

• Raw, Boiled, Soft Boiled, Steamed, Satay, Baked, Roasted, etc.

• Foods eaten closest to their raw states have the best enzymes and nutrients.

• Drink fluids before meals or about one hour after meal. Limit fluid intake with meals to no more than 4 oz.

• Chew foods more than 20 times. It makes it easy for your digestion and produces more enzymes.

• No processed grains (GMO-soy, corn), White Flour, Sugar, Sugar Substitutes.

*Read Ingredients list before you buy or consume.

Different types of diet have their own place in every culture. Paleo diet, Keto diet, Mediterranean diet and FODMAP diets all have their place. In this instance, we are interested in 2 types of diets that focus on elimination.

Elimination Diets: 

** Viral Diet: No Egg, Gluten,  Dairy, Nuts, Pork, Shellfish, Sugar, Corn, Soy

** Histamine Diet:  Avoid: Gluten, Dairy products, Nightshade foods (eggplant, tomatoes, bell peppers), Spinach, Salsa, fermented veggies such as sauerkraut and kimchi. Canned or processed veggies.  Canned or processed fish products (sardines, tuna, mackerel, anchovies, herring, smoked fish, fish sauce). Shellfish (clams, shrimp, lobsters, etc.) Cured or fermented meats (sausage, bacon, pepperoni, salami, hotdogs). Alcohol, Fermented beverages (kombucha, beer, wine). Fermented soy products (tofu, tempeh, natto). Condiments such as soy sauce, miso, vinegar, mayonnaise, pickles, ketchup. Chocolate.

* This dietary guideline statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.