Hypoallergenic Food List- Immune Friendly Eating
Are you wondering which foods are easiest on the gut and immune system? If so, this is the article you have been waiting for. This LIST is a product of over 20 years of experience. It will allow you to choose what foods to emphasize and which to consume less often. This is invaluable when repairing the gut and immune system.
Understanding the Food CoIor Rating System
Green foods are the easiest to break down because their protein structures are less complex. This means they have a lower chance of becoming sensitivities if eaten daily.
Yellow foods are definitely worth consuming, but they also carry some risk. If they are consumed too frequently, they can aggravate the immune system either directly or indirectly. This is unfortunate t because many of them are quite tasty!
Orange foods can be eaten, but they need to be limited. Consuming too many of these foods too frequently can irritate the gut and immune system.
Red Foods should be avoided until the body is fully healed. They have a strong potential to trigger the immune system into a state of hyperactivity. This is precisely what you don’t want when you are on the path to healing.
Green Foods – Low Potential to Develop Sensitivity
Fruits: Apples, Pears, Bananas, Blueberries, Wild Blueberries, Applesauce
Vegetables: Brussels sprouts, Kale, Broccoli, Cauliflower, Swiss Chard, Cucumbers, Collard Greens, Carrots, Purple Beets, Golden Beets, Lettuces
Starches: Red Potatoes, Sweet Potatoes, Golden Potatoes, Rice Farina, Rice Puffs, Any Type of Rice
Proteins: Lentils, Black Beans, Garbanzo Beans, Great Northern Beans, Cannellini Beans (keep in mind, most people must start slow with beans and simultaneously decrease meat intake)
Fats: Olive Oil
Other: Sea Salt, Raw Honey
Drinks: Water
How Often to Eat: Daily or Every Other Day (Beans)
Yellow Foods- Moderate Potential for Sensitivity
Fruits: Cantaloupe, Grapes, Honeydew, Peaches, Cherries, Watermelon, Raspberries, Blackberries, Pineapple, Figs, Dates, Avocados, Tomatoes, Kiwi, Mangos, Plums
Vegetables: Onions, Bell Peppers, Eggplant, Avocado, Yellow Squash, Zucchini, Corn, Grits, Saukruat, Okra, Spinach
Starches: Brown Rice Pasta, Brown Rice Spaghetti, Chickpea Pasta, Rice Crackers, Rice Cakes, Millet, Butternut Squash, Spaghetti Squash
Proteins: Plain Hummus, Kidney Beans, Flax Meal, Beyond Plant-Based Burger
Fats: Avocado Oil, Coconut Oil, Grapeseed Oil
Other: Ground Chia Seed, Homemade Tomato Sauce
Drinks: Carrot Juice, Apple Juice
How Often to Eat: Max of 2 Servings per Week
Orange Foods- High Risk for Developing Sensitivity
Fruits: Oranges, Lemons, Limes, Coconuts
Other: Corn Taco Shells, Beyond Veggie Burger, Soft Corn Tortillas, Gluten Free Breads, Gluten Free Wraps, Chickpea Pizza Crust, Cauliflower Pizza Crust, High-Quality Potato Chips, Blue Corn Chips, Gluten Free Pancakes, Oats, Tofu, Peanuts, Sunflower Seeds
Drinks: Orange Juice, Pineapple Juice, Coconut Water
How Often to Eat: Once Serving Per Week or Two
Red Foods- FOODS TO AVOID COMPLETELY
Other: Meat, Fish, Gluten, Eggs, Dairy, Tree Nuts, Preservatives, Processed Sugar, Artificial Ingredients of Any Type, Fried Foods, Spices, Dried Herbs, Seasonings, Dressings, Anything with more than 10 Ingredients!
NOTE: Keep in mind that any food from the yellow or orange section can be just as bad as these. The main thing that determines how strong your reaction is is how often you consume the food. If it triggers you slightly and you eat lots of it every day, it can become a big problem
Frequently Asked Questions – Hypoallergenic Food List
Should I eat the same foods every day?
Even though I would eat mostly “GREEN FOODS”, I would still rotate the other foods as much as possible. If you rotate, you are less likely to develop an immune response to foods. Your goal is to create a diet where you consume 20-30 different types of plants. The reason being, each of these fibers feeds a different bacterial community. The more diverse the gut is, typically, the more healthy the person is.
Is this better than the low histamine diet?
This is far more advanced than the low histamine diet. I followed the low histamine diet for years and hit a plateau in my healing. By removing RED foods, eating mostly GREEN foods, and then treating yourself to YELLOW and ORANGE foods in moderation, you can reduce inflammation dramatically.
Is this dietary strategy helpful for my gut?
Yes, all of the foods listed (outside of RED) contain fibers which feed good bacteria in the gut. The goal though with the COLOR SCALE is to show you what foods to emphasize and which ones to consume less frequently. Despite this, you should still get plenty of variance across the green, yellow and orange groups. This will allow the gut to still get the diversity in plant fiber that it needs.
Why are these foods the safest choices?
The foods have been broken into a color scale based on their potential to induce an immune sensitivity. The risk score depends on how difficult the protein is in each of these foods is to break down. If a protein is not broken down fully and enters the bloodstream through a leaky gut, the immune system becomes involved. If the food is then consumed frequently, the sensitivity becomes a problem as the antibody levels grow.
Are food sensitivities different for everyone?
Some foods are more likely to cause sensitivities than others. This is why I created the color scale to display which foods you want to make sure you don’t overemphasize. Your severity of sensitivity will depend on how much and how often you have consumed the food. The more you have a history with a food, the more antibodies your immune system has likely created. These antibodies are responsible for the symptom flares that occur with certain foods.
Summary – Hypoallergenic Diet is Worth a Try
Have any questions? If so, feel free to get in touch. I have used this dietary strategy for years with great success.
Happy healing everyone!
Matt Nedin, BS
Certified Holistic Nutritionist
EndSickness, Founder
Phone: (734) 846-8619
WhatsApp: +17348468619
Email: endsickness@gmail.com