Nordic meal plan for elimination diet

• Root Vegetables: Stick to potatoes, carrots, and parsnips for safe and nutritious options.
• Lean Proteins: Choose fish and poultry that are less likely to cause reactions.
• Gluten-Free Grains: Opt for quinoa, rice, and gluten-free oats.
• Non-Citrus Fruits: Include apples, pears, and berries that are less allergenic.
• Leafy Greens: Enjoy spinach, kale, and other low-reactive greens.
• Fermented Foods: Try gut-friendly options like sauerkraut if tolerated.

• Common Allergens: Avoid dairy, eggs, nuts, and soy initially.
• Processed Foods: Skip foods with additives, preservatives, and artificial ingredients.
• Gluten-Containing Grains: Avoid wheat, barley, and rye.
• Nightshades: Eliminate tomatoes, potatoes, eggplants, and peppers if necessary.
• Citrus Fruits: Stay away from oranges, lemons, and limes.
• Sugar and Sweeteners: Avoid refined sugars and artificial sweeteners.

To ensure variety in your Nordic elimination diet, consider these alternative ingredients:

• Replace brown rice with millet for a gluten-free grain that is easy to digest and has a mild, nutty flavor.
• Instead of quinoa, try amaranth, a grain that is also gluten-free and provides a slightly earthy taste with a high protein content.
• For a dairy-free milk option, swap rice milk with hemp milk, which offers a nutty flavor and is rich in omega-3 fatty acids.
• Replace cabbage with napa cabbage for a milder taste and more tender leaves that are perfect for salads and wraps.
• Substitute cod with haddock, a white fish that has a similar texture but a slightly sweeter flavor.

Stick to whole foods and avoid processed items that can be pricey. Buy in bulk for items like rice and oats, and focus on seasonal vegetables to keep costs down. Preparing meals from scratch can reduce expenses compared to pre-packaged elimination diet foods. Batch cooking and freezing portions also help save both time and money.