How to Follow A Grain Free and Dairy Free Diet Guide

Foods to Eat (safe as whole foods, butters, flours and liquids): 

  • Brazil Nuts

  • Chia Seeds

  • Hazelnuts

  • Sunflower Seeds

  • Pine Nuts

  • Pumpkin Seeds

  • Macadamia Nuts

  • Quinoa



  • Almonds

  • Cashews

  • Coconut

  • Sesame Seeds

  • Pecans 

  • Pistachios 

  • Flax Seeds

  • Hemp Seeds

 

All fresh meats and seafoods (From the Healthy Fish Guide) are safe.

Fish may contain mercury. Large fish, that have lived a long time and eat other fish, contain the most mercury. If you are pregnant or breastfeeding, or looking to get pregnant, avoid fish that are high in mercury. 

Light canned tuna is low in mercury. “White” or Albacore tuna is higher in mercury. Choose to eat this less often. 

Farmed salmon can have mercury and/or other levels of pollutants, such as PCBs, and can spread disease easily to wild salmon. Generally speaking, farmed salmon is not sustainable when they still need to eat other fish to be a good quality farmed salmon, so, we should stick to sustainable wild salmon. 

Sustainable wild salmon means, eating salmon in season. Most canned salmon is wild. To lower the amount of pollutants in your salmon, remove the fat and skin before cooking. 

For more information on making the best environmental fish choices, refer to www.seachoice.org.

SAFE TO EAT EVERY DAY FISH ARE: 

  • 1 serving of 2.5 ounces or about 1/2 cup/day for children

  • 2 servings of 2.5 ounces or about 1/2 cup/day for women who are pregnant, breastfeeding or looking to get pregnant

  • Unlimited servings for men, teenage boys and women not looking to get pregnant 

  • canned salmon

  • salmon (Chum, Coho, Pink Wild Pacific)

  • sea urchin

  • silver pomfret

  • tilapia

  • basa

  • capelin

  • milk fish

  • kamaboko (fish cake)

  • octopus

  • oysters

  • pollock

Salmon Recipe

SAFE TO EAT OFTEN FISH (low-mercury) ARE:  

  • 2 servings of 2.5 ounces or about 1/2 cup/week for children 

  • 4 servings of 2.5 ounces or about 1/2 cup/week for women who are pregnant, breastfeeding or looking to get pregnant

  • Unlimited servings for men, teenage boys and women not looking to get pregnant 

  • salmon (Atlantic, Farmed)

  • salmon (chinook, Sockeye, Steelhead)

  • sardines

  • scallops

  • sea cucumber

  • shiner

  • shrimps/prans

  • smelt (Atlantic, Lake)

  • sole (Dover, Perrale)

  • Squid

  • Trout (Rainbow)

  • anchovies

  • arctic char

  • atlantic cod

  • atlantic mackerel

  • clams

  • flounder

  • grass carp

  • haddock

  • herring

  • mussels (blue)

  • porgy

  • Tuna, Canned Light (Skipjack, Tongol, Yellowfin)


All vegetables and fruits are allowed, unless otherwise stated by your naturopathic doctor. 

Brands We Love: 

  • Enjoy Life!

  • JK Gourmet

  • Earth Balance

  • Daiya

  • So Delicious

  • Coconut Bliss

Places to Buy Our Favourite Foods: 

  • Fiesta Farms

  • Your Local Farmer’s Market (search for yours HERE)

  • The Sweet Potato

  • Organic Garage

  • Karma Co-Op

Avoid completely or minimize the following foods for optimal success: 

Grain Bowls
  • Fruit Juices

  • Energy Drinks

  • Sodas and Soft Drinks

  • Processed Meats

  • Pre-packaged snack foods

  • Peanuts and Peanut Butter

  • Unnaturally salty foods

  • Candy and Chocolate

REMOVE ALL GRAINS FROM DIET: 

  • Oats

  • Teff

  • Couscous

  • Kamut

  • Amaranth

  • Rye

  • Titricale

  • Millet

  • Sugar

  • Barley

  • Spelt

  • Corn

  • Rice (wild, arborio, white, etc)

  • Sorghum

  • Cornstarch

  • Buckwheat

  • Tapioca Starch (tapioca balls in bubble tea)

  • Wheat

  • Arrowroot

  • Bulgar

  • ****White potatoes, beans and legumes, lentils, stevia and maple syrup should be limited.

REMOVE ALL DAIRY PRODUCTS: 

  • Cheese

  • Milk

  • Butter

  • Pudding

  • Chocolate

  • Frozen Yoghurt

  • Ice Cream

  • Powdered Milk

  • Cottage Cheese

  • Yoghurt

  • Margarine

    Read the labels of your food. Be 100%, for 6 weeks. Then re-evaluate with your naturopathic doctor.