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How to Reintroduce Foods

The purpose of eliminating inflammatory foods over the last six weeks was to heal your gut, decrease food cravings, and improve overall health by removing foods that might potentially cause problems.

At this point you've created a "clean slate" that puts you in a great position to reintroduce foods one at a time. Doing this will allow you to pinpoint any problem foods that you may want to continue avoiding, or reincorporate the foods that don't pose an issue.

As you reintroduce foods, pay attention to signs of inflammation:

  • Bloating

  • Gas and digestive changes

  • Foggy headedness

  • Lethargy

  • Mood changes (yes, food can make you cranky!)

  • Skin issues

We find the following foods tend to be tolerated well by most people who have stuck to on-plan foods:

  • Sugar-free dairy (Greek yogurt, cottage cheese, etc)

  • Fruit

  • Legumes (beans, chickpeas, hummus, etc)

  • Eggs - if interested, you can try reintroducing whole eggs 1-2x a week as your fat source (the yolk is where most of the nutrients are!). 1 egg is roughly equal to 2 tsp of olive oil.

Other treats such as sweets, alcohol, and bread can be introduced in amounts that enrich your lifestyle, but do not interrupt your progress toward your goals. It’s all about weighing the costs versus the benefits.

When you understand how food affects your mood, energy, appearance, and health, you're empowered to make decisions that better balance your goals and your enjoyment.

How to eat at work events, restaurants, on vacation, and more

How does this way of eating fit into social events, vacations, work events, etc?

Check out our Ultimate Guide to Eating Out for tips and guidelines to balance getting results with having a life!

Try to avoid having an "all or nothing" mentality. Finding the right balance for you might take some practice, but the long-term benefits will be worth it!


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