90/10 Nutrition is a very flexible system that doesn’t cut out entire food groups or macronutrients such as grains, dairy, meat, legumes, or carbohydrates. However, food allergies are real and people react differently to various foods. So, it can be beneficial to do some testing for allergies or sensitivities to see what works best for your body.
In our latest challenge, we introduced a “test mode” option to help people test for the two most common allergies: Dairy and Grains.
Test Mode Protocol
Testing for allergies in this case is pretty simple. Our normal 90/10 system goes by a set of tiers. The green tier, the yellow tier and the red tier. You eat 90% or more of your intake from the green, 10% or less from the yellow, and avoid the red tier items.
In test mode, you’ll make the following suggested changes:
🛑 Avoid the yellow and red tiers completely (eat only from the green tier).
🛑 Avoid all grains and dairy listed on the green tier.
🛑 Test period is 3 weeks
You may choose to allow some yellow tier meats and sweeteners and that shouldn’t affect anything, but you’ll want to avoid alcohol during this test just to make sure you are aware of how you actually feel.
Test Mode Green Tier
Below is our normal green tier modified for testing for allergies. The things that are removed for test mode are still there but are crossed out with a single line. You can find our normal tiers under “learn 90/10” in the main menu.
TEST MODE: GREEN TIER
Primary Veggies |
|---|
| Artichokes |
| Asparagus |
| Beets |
| Bok Choy |
| Broccoli |
| Brussels Sprouts |
| Cabbage |
| Carrots |
| Cauliflower |
| Celery |
| Cucumbers |
| Eggplant |
| Greens, Leafy (all types) |
| Green Beans |
| Jicama |
| Lettuce |
| Mushrooms |
| Okra |
| Onions |
| Peppers (bell and sweet) |
| Radishes |
| Sprouts |
| Squash |
| Tomatoes |
| Zucchini |
Secondary Veggies and Grains |
| Beans (low sodium if canned) |
| Edamame |
| Lentils |
| Peas |
| Purple Potatoes |
| Quinoa |
| Sweet Potato/Yams |
Lean Proteins |
| Beef, Lean (less than 10% fat) |
| Buffalo or Wild Game, Lean (less than 10% fat) |
| Chicken, Turkey and other fowl (all) |
| Eggs |
| Fish (preferrably wild caught) |
| Pork Tenderloin and Chops |
| Shellfish |
| Soy Milk, unsweetened |
| Tempeh |
| Tofu, Firm |
| Protein Powder (pure, unsweetened, non dairy only) |
| Veal |
Fruit |
| Apples |
| Apricots |
| Banana |
| Berries |
| Cherries |
| Citrus Fruits |
| Dates |
| Figs |
| Grapes |
| Kiwi |
| Mango |
| Melons |
| Peaches/Nectarines |
| Papaya |
| Pear |
| Pineapple |
| Plantains |
| Plums/prunes |
| Raisins |
Healthy Fats |
| Almond Milk (unsweetened) |
| Avocado |
| Coconut, unsweetened |
| Coconut Milk (unsweetened) |
| Coconut Oil |
| Flaxseed |
| Nuts |
| Nut Butters |
| Olives |
| Olive Oil |
| Seeds |
| Seed Butters |
Free Foods |
| Lemon and Lime Juice |
| Vinegars |
| Mustard |
| Herbs (fresh and dry) |
| Spices |
| Garlic |
| Ginger |
| Flavor Extracts |
| Black Coffee, Unsweetened |
| Tea, Unsweetened |
| Broths (low sodium, no sugar) |
| Stevia |
| Water |
End of Test Period
When the test is complete, reintroduce grains and dairy one at a time. You’ll want to start with one or the other and introduce slowly, taking note of how you feel after each meal that includes one of the foods being reintroduced.
Comments (1)
I’ve done this in the past and know I’m sensitive to dairy, eggs and to some extent gluten. It’s crazy how food sensitivities can cause one to gain weight and affect one’s overall sense of well-being.