Thrive Heal Vegan

A Vegan AIP (Auto-Immune Protocol) ~ Food & Healing for People with Auto-Immune Disease / Chronic Illness / Inflammation

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THE REINTRODUCTION PHASE

 

WHEN CAN YOU START REINTRODUCING FOODS?

  • WHEN you have spent 30 – 90 days FULLY COMPLIANT in the ELIMINATION PHASE
    • ~ and have MEASURABLE IMPROVEMENT IN SYMPTOMS and / or LAB TESTING – from where you were at when you started Vegan AIP.
  • IF you reach 90 DAYS without IMPROVEMENTS —
    • Seek out some healthcare providers that you like and trust for some testing.
      • for possible underlying issues that need treatment and are preventing your progress – beyond diet and lifestyle changes.

 

HOW TO REINTRODUCE FOODS

1) Each food is best TESTED in a SPECIFIC ORDER & ONE AT A TIME – Methodically Testing your Response – to best control and get accurate results.

  • BEGINNING with foods that are Most Nutrient-Dense and least likely to cause a reaction – and MOVE TOWARDS foods that are Least Nutrient-Dense – and most likely to cause a reaction.

* IF A FOOD OR FOOD GROUP DOES NOT APPEAR IN THE FOUR STAGES — it indicates that you may want to avoid that food long-term due to its negative impact on those with autoimmune disease or its overall negative health consequences for the majority of the population. These Include:

  • GLUTEN
  • PROCESSED VEGETABLE OILS
  • FOOD CHEMICALS
  • ADDITIVES
  • REFINED SUGARS and NON-NUTRITIVE SWEETENERS

2) LIMIT VARIABLES:

  • meaning that you had maximum compliance during the elimination phase
  • that you’ve given attention to lifestyle factors
  • and that you avoid reintroductions – when you are sick or under stress

3) FOLLOW THE PROCEDURE (outlined below)

4) TRACK THE DATA ~ journal your reactions, and symptoms you are having when reintroducing different foods.

5) REINTRODUCTIONS CAN BE REATTEMPTED at a later date.

  • Sometimes MORE HEALING TIME is just REQUIRED

 

REINTRODUCTION PROCEDURE:

* SELECT A FOOD to reintroduce from the stages chart (BELOW)

1) START with HALF A TEASPOON OR LESS

and WAIT: 15 minutes.

— If there are reactions, stop.

2) If there are NO REACTIONS, eat ONE FULL TEASPOON

and WAIT: 15 more minutes.

— If there are reactions, stop.

3) If there are NO REACTIONS, eat ONE AND ONE HALF TEASPOONS

and WAIT: two–three hours.

— If there are reactions, do not go any further.

4) If there are NO REACTIONS, eat a NORMAL PORTION of the food and WAIT: 3 – 7 DAYS.

5) Do Not Reintroduce any other foods and track reactions during this time.

  • Many reactions could indicate a POTENTIAL FOOD SENSITIVITY
  • But – the most obvious is a RETURN OF YOUR AUTOIMMUNE SYMPTOMS.
  • If there are NO REACTIONS different from your improved baseline after the AIP elimination phase
    • – that food can be BROUGHT BACK INTO YOUR DIET and you can BEGIN ANOTHER INTRODUCTION.
    • Be aware that you may find a food is TOLERATED when you eat it OCCASIONALLY, but NOT on a REGULAR basis.

 

THE FOUR STAGES OF REINTRODUCTION:

 

STAGE 1

Legumes (only including the beans with edible pods)

Legume sprouts

Nuts and seeds (ONLY THE OILS, AT FIRST)

Seed-based spices

(ie. Anise seed, Annatto seed, Black Caraway, Celery Seed, Coriander Seed, Cumin Seed, Dill Seed, Fennel Seed, Fenugreek, Mustard Seed, Nutmeg, Poppy Seed, Sesame Seed)

AND Fruit and berry-based spices

(ie. Allspice, Star Anise, Caraway, Cardamon, Juniper, Black Pepper,

White Pepper, Green Peppercorns, Pink Peppercorns)

Coffee (on an OCCASIONAL basis)

Cocoa/Chocolate

 

STAGE 2

Nuts and seeds (whole, flours, and butters, including cashews, pistachios, & chia seeds)

Alcohol (in small quantities, think 5 oz. of wine)

Coffee (DAILY basis)

 

STAGE 3

Nightshades (ONLY: eggplant, paprika, sweet peppers, peeled white potatoes)

Lentils, split peas, garbanzo beans

 

STAGE 4

Nightshades (ALL REMAINING: including unpeeled white potato)

Alcohol (in larger quantities, think 2, 5 oz. glasses of wine)

White rice

Other gluten-free grains

Other legumes

 

WHY DO YOU NEED TO REINTRODUCE FOODS?

Ideally, you are looking for relief of your autoimmune disease symptoms. At the end of this stage you have a diet that is individualized, sustainable (both practically and socially), and nutrient-dense. It should be the least-restrictive diet that gives you the best health.

The #1 question we are asked about reintroductions is “If you feel good after eliminating all those foods, why reintroduce them?”

A GOAL IS TO eventually ARRIVE at the LEAST RESTRICTIVE DIET that promotes your individual best health.

You are working toward PERSONALIZATIONS and your END RESULT will look different from any other person using the protocol.

You want to identify which foods are causing symptoms

expanding your diet to include foods that are most supportive, and eliminating more long-term foods that undermine your health.

Some of the elimination foods are valuable to re-incorporate into your regular diet from a NUTRIENT STANDPOINT (nuts, legumes, for example).

It’s also true, both from a PRACTICAL AND SOCIAL SUSTAINABILITY STANDPOINT, that reintroductions are a wise step (i.e. it’s easier to travel if you can eat rice and it’s nice to occasionally go out to Happy Hour with friends).

Finally, The ELIMINATION PHASE
ISN’T MEANT TO LAST FOREVER!

References:

autoimmunewellness.com