Paleolithic/Low Lectin Food Elimination Regime and Diet

  10,000 years ago before changes brought about by a shift from Hunter-Gatherer to Agrarian communities the human diet was very different. In comparison to today, 70% of the modern diet was not consumed by Hunter-Gatherers including dairy, wheat, refined fats and sugars. Furthermore with the different origins of various foods many people did not experience regional food families up until recent globalisation (e.g. Corn as a ‘New World’ food, derived from the Americas).
 Due to differences in tolerance to foods as a result of various genetic and environmental factors, people tolerate these ‘new’ foods to varying extents. While some people can tolerate almost all natural foods, others are highly susceptible to different food groups.
 Lectins are specific natural food components that may cause susceptible people health problems (e.g. Food reactant arthritis, IBS, IBD). Many, although not all, ‘modern foods’ are high in lectins causing difficulties for the susceptible patient. Therefore a combined Paleolithic/low lectin diet may be a beneficial approach to eating for those patients susceptible to lectins.  
 Note: for the non-lectin susceptible person ( the majority of the community) these foods may remain a healthy part of the diet. This approach is only appropriate to lectin intolerant people.
 
Lectin Foods include:
·         Eggs
·         Tomato, Potato, Eggplant/Capsicum
·         Soy and other Beans, Peanuts
·         Nuts
·         Glutens found in wheat, rye, barley, malt, and oats
·         Dairy including all milk products, milk, cheese, cottage cheese, yogurt,
·         All Processed Foods (almost all will contain lectins)
 
...and all foods made from extracts of these foods (e.g. vegetable oils, flours, vinegars).
 
 Most people will be intolerant to only some of the foods on this list, although a period of lectin reduction will be helpful. Ultimately the goal is to establish which of these food groups cause the problem and reduce the specific food, not retain a significantly restricted diet.
  
Lectin Reduction Phase
 
Trial at least 3 weeks with lectin removal before re-introduction of any lectin foods.  Afterwhich:
 
·         If there has been a significant reduction in your symptoms begin the reintroduction phase
·         If you have notice mild to moderate improvement or if you have a chronic condition persist as long as improvements continue after which trial reintroduction phase
·         Persist with the diet for a further 3 weeks if you notice no difference after which trial reintroduction.
 
Re: Preferred Introduction Order
 
Week 1: Eggs
Week 2: Tomatoes (Day 1); Potatoes (Day 3); Eggplant/Capsicum (Day 5)
Week 3: Soy (Day 1); Peanuts (Day 3); Other Beans (Day 5)
Week 4: Nuts
Week 5 & 6: Dairy and Wheat/Grains in own order separated by 3 days each re-introduction
 
 
What if you have already performed a Food Elimination Regime?
 You will already have an idea whether some of these foods are causing you difficulties, however others have not been excluded from your initial Elimination Regime (some nuts, potato, eggplant, capsicum). It is also important to realise that the sum total of lectins consumed may have an influence on your condition.
 Therefore it is recommended that you undertake the Paleolithic/Lectin Diet as outlined however include Tomato and Egg in your Eating Plan IF the Food Elimination Regime has cleared them as foods you are intolerant to.
 
What if I identify foods that I am intolerant to?
 You should eliminate these foods from your diet for 3-6 months to better understand how they affect your medical conditions.
 However it is important to remember that over time many of your present food intolerances may settle. Often you will discover with time and healing (good probiotics and nutrients) that many food intolerances will settle. However in other instances some foods may also be a problem.
 For this reason periodic reassessment of any food you have identified as a problem should be made in order that your diet may be as diverse as possible.
 
YOUR SHORT TERM DIET MAY INCLUDE:
 
You may have 2 meals containing protein per day cooked by either grilling, stir frying, roasting or poaching. Do not batter or deep fry. Serving sizes should be the equivalent of:
90 grams of lean ( e.g Heartsmart) beef, veal, lamb or pork; remove visible fat
90 grams of skinless chicken, visible fat removed
90-120 grams of canned fish or fresh fish. Canned fish should be packed in spring water only, not oils.
90-120 grams of shellfish
Aim for 3 serves of fish per week, leaving 4 serves divided between red meats and chicken. Unless you are adverse to eating red meat, 2 serves per week are encouraged as a source of iron and Vitamin B12.
You may increase this by up to 1/2 again for the first 6 to 12 weeks if you are hungry on this diet and, in particular, if you begin an exercise regime.
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Cook with as many herbs and spices other than salt as possible. Do not add salt to meals and consider using a salt alternative. Any salt you eat should be iodised.
 
As much raw vegetables as possible other than for the nightshade vegetables; potato, tomato, capsicum eggplant and hot chillies. Eat a fresh salad at both lunch and dinner. Eat as many different types of vegetables as possible. Minimum 6 serves.
 
Soups made from non-night shade vegetables. This is a healthy and easily pre-prepared snack food to consume whenever you are hungry. Keep a serving with you that you can microwave when hungry.
 
As much steamed or stir fried vegetables as possible other than for the nightshade vegetables. Eat at least 3 different servings of steamed vegetables a day. Eat as many different types of as possible.
 
Try to achieve at least one serve ( 1 cup fresh, cup cooked) from the following foods; carrots, aubergines, mushrooms ( eat a serve daily) or onions (1 large whole). A mixture is preferred.
 
50 grams total of avocado, no more ( use as spread alternative to margarine/butter)
 
Reduce your intake of tea and coffee ( herbal tea is the preferred option) to 2 per day; wine or beer to 2 serves per day. Drink fresh filtered water. Do not drink fruit juice.
 
Cook with as many herbs and spices other than chillies and salt as possible. Do not add salt to meals.
 
Low calorie salad dressings, vinegar or lemon with herbs for salads
 
Minimum use of additional oils. Baste rather than pour oils on. Do not use on salad dressings. Use only cold pressed extra virgin olive oil. Avoid vegetable oils.
 
 
 
SAMPLE MENU
 
BREAKFAST
Filtered water with a squeeze of lemon or teaspoon of apple cider vinegar to aid digestion
1-2 Serves Mixed fresh fruit including banana, strawberries, kiwi fruit, apricots, pears etc.
Grilled zucchini, mushrooms, avocado (if not having as a snack) and fruits e.g. peach.
Optional Alternative: Protein shake with fruit and flaxseed ( made with or without
 
SNACKS
Fresh salad or soup as required; no nightshades vegetables allowed
Pieces of fresh celery, carrot, with low/no oil dips
Piece of fruit
Non-night shade vegetable
50 grams of fresh avocadoes with lemon and herbs
 
LUNCH ( OR SWAP WITH DINNER)
Filtered water with a squeeze of lemon or teaspoon of apple cider vinegar to aid digestion
Protein (chicken/meat/fish/seafood), non-night shade vegetable soups
Protein (chicken/meat/fish/seafood), or vegetarian salad with low calorie dressing including mushrooms or avocado ( if not used as snack), mixed herbs to flavour and cold cuts of chicken, beef etc
Fresh fruit for dessert

DINNER
Filtered water with a squeeze of lemon or teaspoon of apple cider vinegar to aid digestion
Asian stir fry with vegetables (without noodles; on shredded vegetables or salad greens)
Grilled or steamed chicken/fish/seafood with steamed vegetables
Roast/casserole with non-night shade vegetables.
 
DESSERT/TREAT
Fresh or steamed vegetables