The Diet: Phase 2

Now What?

You've done the elimination diet. Fantastic! You have started the cleansing process and have a better idea which of the foods you eat cause reactions in you.

When you introduce new foods, make sure you are only eating your friendly foods plus ONE new food. Eat the food in small portions throughout the day. Watch how your body reacts over that time, and at least for 2 days afterwards. This is where your notebook/food diary is essential!

If you feel fine two days after you have tried the new food, then cautiously put it back in your diet.

If you DON'T have a good reaction, don't introduce anything else that's new until your system is back to normal.


Time to introduce some new food!

Other Grains
Fresh Fruits
Other possible additions




It is suggested you buy dry beans and soak them yourself.

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Other Grains:


  • You can also experiment with Spelt, Kamut, Oats, Rye and Barley, but since they have gluten and are part of the wheat family, beware. I can't have any of these and still remain completely symptom-free.
  • You can also try Tapioca as a starch at this point, though some contend it isn't good for you.

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Fresh Fruits:

This is a tricky one. You should limit ALL of your fruits while reintroducing them. No more than 1 serving per day, if that. So here's what I would say is safe:


That's it for my "for sure" list. Few diet specialists seem to have a problem with blueberries, and I can say that over the years it is the ONLY food that I have never had a reaction to, no matter what shape I am in.

Lemons seem to make it onto many lists. BUT it's highly acidic which could be a problem.

Here are other suggestions from different diets:

Apples (apparently Granny Smith are the best)
Raspberries, Blackberries
Red Grapefruit

  • Papaya and Pineapple both have helpful digestive enzymes (papaya has papain, and Pineapple has bromelain). It's often said their healthy properties can only be absorbed in pill form. The problem with bromelain is that there are a number of people with food intolerances who react poorly to it. Personally, I find digestive enzymes (as a supplement) agree with me more when they DON'T have bromelain in them.

I'm going to end the list there at this point. I'll leave the rest up to your own experimentation.

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1) Natural Unsweetened Yogurt
Cow or goat's milk? Store bought or homemade? Research it yourself and decide what you think is best.

2) Kefir
You are going to have to test this one out as well.

3) Butter

This is a tricky one. For some, butter is just a no no. For others (in moderation), it is said to help in the healing of the gut (it helps the good bacteria attach to the gut lining) and also is a good source of nutrition.

I talk more about problems with dairy, intolerances and possible exceptions in my blog post Cheese please...please? if you're interested in learning more about the perils (and possible exceptions later on) of dairy products.

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Nut or Rice Milk
Homeblended Veggie Juice
Diluted Lemonade (homemade)

  • As you progress in the diet, you can experiment with freshly squeezed diluted red grapefruit juice and diluted cranberry juice.
  • The anti-dairy people say Rice Milk is a godsend. The pro-dairy people say goat's milk is king and nut/rice milk is evil. You'll have to decide while attempting not to get sucked into the propaganda from either camp. When it comes down to it, the only professional on the subject is your gut.

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There is no clear winner for sweeteners. Instead, I will talk to you about things used in the past, and changes in trends

I used to have Stevia at the top of the list because it was the one sweetener many diets agreed on. Personally, I can't stand the taste of it, and it disagreed with my tummy.

  • Chicolin is often used mixed with stevia. The problem with chicolin is it's a prebitoic, and at the moment a number of specialists are saying that prebiotics (not to be confused with probiotics) may feed BOTH good and bad bacteria in the gut. This would explain why some people find garlic (prebiotic) is fantastic, while others find garlic makes them sick (it's feeding ALL the bacteria, not just the good ones). I haven't decided what I think about that yet.

Vegetable glycerine, another sweetner, is commonly made from corn which makes some specialists say to skip it.

Xylitol is a sugar alcohol, most commonly found in certain chewing gums. And it's a controversial little devil.

  • It's derived from corn husks or birch bark or fruit. Many packages don't say which. You often have to look at the company website or contact them to figure out what their specific product is made from. I've read that if you are going to experiment, try to get the one made from birch bark only.
  • Xylitol is an artificial sweetener - meaning we're getting back into scientifically produced foods (the types of foods that are said to have gotten us sick in the first place).
  • I've never seen Xylitol in ANY official, published candida book because it is an alcohol sugar. Recently reports on the internet have surfaced claiming that it's not only safe, but can possibly act as an antifungal. I can't recommend it because I haven't been able to find research that isn't suspect.

    Note: Ann Boroch (a naturopath who claims to have cured herself of Multiple Sclerosis) has added Xylitol to HER list of foods. She doesn't offer any scientific studies or other facts to explain why she has (at least, not that I could find on her website).

  • I tried Xylitol and broke out in hives, and I RARELY get hives from something I've ingested. My advice is to skip it, but if you want to experiment, do so later in the diet.

Raw Unpasteurized Honey: Definitely a non-friendly product at the start of the diet, but with its low glycemic index rating, it's one of the more gently absorbed natural sweeteners out there.

  • Some people are saying that raw, unpasteurized honey holds many good nutrients, enzymes and even healing qualities.
  • I believe it's allowed on the Specific Carbohydrate Diet, but even supporters of honey say not to try it until you've been on the program for months.
  • For people concerned with their acid/alkalize balance, raw honey is neutral.

And finally, let me introduce our newest contender, Agave.

  • Produced in Mexico, Agave syrup (or nectar) is the juice from agave plants (including Agave tequilana - where we get tequila from).
  • Agave syrup tastes sweeter than honey, while having a far lower glycemic index rating (which will hopefully result in your using less).
  • Agave nectars are sold in light, amber, dark, and raw varieties. The darker the colour, the stronger the taste.
  • Raw agave nectar (which I have tried) has a mild, neutral taste. It is produced at temperatures below 118 degrees F to protect the natural enzymes.

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Other possible additions:

  • Naturally fermented products like sauerkraut, horseradish and pickles. These have NO vinegar or sugar in them and are said to be powerful antifungals.
  • Apple Cider Vinegar, which is said to have many healing qualities (see the links section for more info).
  • Flaxseed oil. Again, very healthy and high in good fats.
  • Any vegetables you've stayed away from except for corn and mushrooms. Test the new veggies out carefully.

What about soy products?

Soy is too controversial to put on this list. Do some reading and decide for yourself. There are hundreds of sites about Soy. Weston A. Price Foundation is just one of many that has some great links to articles on soy.

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