Three Principles of Diet Rotation
by Dr. Lieberman
No one food is repeated until the fifth day in a four-day rotation plan, i.e. if wheat is eaten Day 1, it is note eaten again until Day 5 (NOTE: Very sensitive individuals occasionally require seven-day rotation plans)
Food from the same botanical food family may be used on an every other day basis. A family of foods is based on their common biological origin, and therefore those foods share common antigens and may cause similar reactions when eaten. (For example, oats, rye, rice, wheat, etc. all belong to the cereal gain or grass family. You could choose to eat a different cereal grain once every other day, such as oats on Day 1 and wheat on Day 3, but the same cereal grain not again until the fifth day). To explore food families more take a look at the Food Family Chart.
No one food may be used twice in one day. (for example, if a wheat cereal is eaten in the morning, no wheat in any other form - bread, rolls or other baked goods, thickeners, flour, pasta, etc - should be eaten that day).
Of these principles, the first two are good guidelines for all to follow, even for those with a very limited selection of tolerated foods. The last principle is important for those who need to identify hidden food allergies, mange known food allergies, and prevent new food allergies from developing. Also, those with known moderate to severe food allergies do best by eliminating the worst offenders from their diet for 30 days, and then very cautiously re-introducing those foods in small amounts on a strictly rotated basis. Often tolerance for the food(s) will have been regained. (NOTE: Any food which has provoked a life-threatening reaction in the past should NOT be reintroduced except on the advice of your physician).
A rotation diet is NOT overwhelming when eased into gradually. Begin with the most easily rotated category of foods, the proteins, by appropriately rotating beef, chicken, fish, dairy products (if tolerated), eggs, etc., according to the three principles above. Depending upon your own area of sensitivity, then choose another category, such as vegetables, or fruits, to appropriately rotate. the grain category/family is one which definitely needs to be rotated, as those with allergies very often show sensitivity to one or more of these grains.
Baked goods and cereals from many different grains and grain alternatives are now available at the health food store and even large supermarkets (check labels). Choose from and appropriately rotate wheat, barley, rye, rice, amaranth, quinoa, teff, and many others.
As you continue to routinely rotate foods, each food will have a full four days to clear the system before being eaten again. In so doing, you may "unmask" hidden food allergies so that you can actually objectively see what chronic allergic symptoms are provoked by that food. A food diary can help you track and link symptoms pertaining to each food. Once you've identified an allergenic food, you should avoid it for 30 days and try carefully re-introducing it again on a strictly rotated basis. Often, tolerance is regained by this short period of avoidance, provided you continue to eat the food not more frequently than once every four days, or even less often with your severely allergenic foods.
Your Rotation Diet will be most effective in helping you to rebuild your immune system if you follow these healthful guidelines:
Try to reduce the toxic chemicals in your foods, which can cause more problems for sensitive individuals than the foods themselves.
Switch from packaged foods, with all their preservatives and additives, to fresh or frozen fruits, vegetables, proteins, and whole grains or beans. Soft drinks and especially fast-food baked goods contain highly allergenic chemicals.
Buy organically grown foods (food grown without the use of toxic pesticides and other chemicals) whenever available or financially feasible. Wash non-organic fruits or vegetables in a solution of sodium bicarbonate or some nontoxic cleanser (like Basic H, Granny Green, or Grapefruit Seed Extract) in order to remove surface sprays and waxes.
Switch from white sugar and refine flour products to more natural sweeteners (rice syrup, honey, molasses, fruit juices) and whole grains.
Switch from hydrogenated margarine's and shortening to cold-pressed oils or butter, rotated. Research has now linked margarine to an increase in atherosclerosis and coronary artery disease, despite its lack of cholesterol.
Try to keep a natural balance in the diet as much as possible, with adequate fiber, complex carbohydrates, protein, and mineral-rich vegetables and fruits.
Cook with stainless steel, glass or enameled ceramic cookware instead of aluminum, Teflon, or chemically treated cookware. If possible, include some fresh raw or uncooked vegetables and fruits in the diet everyday for vitamins, enzymes and fiber.
Be careful of mold contamination on foods. Whole grains and beans should be washed twice to remove molds prior to cooking. Likewise, fruits and vegetables (especially dried ones) should be well washed and all spoiled parts carefully removed. Nuts and seeds may be dry-roasted at 325 degrees F for 10-15 minutes and then stored in the freezer. Any fermented foods (vinegar, cheese, tofu, soy sauce) or foods baked with yeast may pose problems for mold-sensitive individuals.
Far from making life more complicated, a well-chose Rotation Diet can provide a simpler, more healthful approach to eating. The beneficial effects of: reducing allergic symptoms, decreasing food cravings, decreasing mood swings and energy drops caused by food reactivity, assisting the immune system repair, and enhancing overall well-being are often seen within the first 30 days of adopting a Rotation Diet (and increase cumulatively over subsequent months). For further information, books and nutrition education consultations are available at the Center for Occupation and Environmental Medicine.
References:
Buist, Robert, Ph.D. Food Intolerance: What It is and How To Cope With It. Garden City Park, New Jersey, Avery Publishing Group Inc, 1984.
Chui, Beverly D. Outsmart Your Food Allergies. Vancouver, British Columbia, Yellow Hat Press, 1987.
Hayes, Stephanie, R. D. and Maynard, Barbara R. D. Rotational Bon Appetit! Dallas Texas, WJR and Associates, PA 1987.
Krohn, Jacqueline, M.D.; Taylor, Frances, M. A.; and Larson, Erla Mae, R.N. The Whole Way to Allergy Relief and Prevention. Point Roberts, Washington, Hartley & Marks, Inc, 1991.