Diet Breakdown
Diet plays an essential role in protecting against allergies.
The keys to a diet that prevents allergies
- Abundant dietary nutrients
- Fuels a healthy microbiome (prebiotics and probiotics)
- High intake of fruits and vegetables or a low intake of saturated fats and refined foods
Eat: vegetables, fruits, nuts, seeds, legumes, whole grains, herbs, spices, seafood, fish, and healthy oils/fats
Eat in moderation: poultry, eggs, cheese, and yogurt
Eat rarely: red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods, refined foods, saturated fats
Beverage: water should be your go-to beverage
Foods to limit
You should limit these processed foods and ingredients:
- Added sugar
- Highly processed foods
- Processed meat
- Refined grains
- Refined oils
- Trans fats
Some foods to eat
Fruits: apples, avocado, bananas, dates, figs, grapes, melons, oranges, peaches, pears, strawberries
Vegetables: asparagus, broccoli, Brussels sprouts, carrots, cauliflower, cucumbers, kale, onions, potatoes, spinach, sweet potatoes, turnips, tomatoes
Nuts: almonds, cashews, hazelnuts, macadamia nuts, walnuts
Seeds: chia seeds, flax seeds, pumpkin seeds, sunflower seeds
Legumes: beans, chickpeas, lentils, peanuts, peas, pulses
Whole grains: barley, brown rice, buckwheat, corn, rye, whole wheat bread and pasta, oats
Fish and seafood: clams, crab, mackerel, mussels, oysters, sardines, shrimp, trout, tuna, salmon
Poultry: chicken, duck, turkey
Eggs: chicken, duck, and quail eggs
Dairy: cheese, milk, yogurt
Herbs and spices: basil, cinnamon, garlic, mint, nutmeg, pepper, rosemary, sage
Healthy fats: avocado oil, extra virgin olive oil