Thanks for attending Do It WELL: Heal Your Gut with Dr. Frank Lipman!

Below are our recommendations for foods to enjoy on an elimination diet, as well as which foods to avoid.

Vegetables:

Enjoy:A variety of leafy greens and vegetables, including asparagus, cucumber, green beans, squash, tomatoes and zucchini; a limited amount of starchy vegetables including sweet potatoes, carrots and pumpkin
Avoid: Corn and white potatoes

Fruit:

Enjoy:Low-sugar fruits including berries, green apples, lemons and limes
Avoid:High-sugar fruits including bananas, grapes, pineapple, mango or dried fruits

Meat & Poultry:

Enjoy:Organic, pasture-raised poultry and meat; pasture-raised eggs.
Avoid: Conventionally raised animal proteins along with all processed meats

Fish & Seafood:

Enjoy: Wild-caught fish; sustainably harvested shellfish
Avoid:All farm-raised fish and larger fish including tuna and swordfish

Fats & Oils:

Enjoy: A variety of good quality oils, including cold-pressed olive oil, avocado oil, coconut oil, grass-fed ghee and lard; other sources of healthy fat include olives, coconut products, avocado and tahini
Avoid: All trans fats and processed seed and vegetable oils including canola, sunflower, soybean and corn oil

Nuts & Seeds:

Enjoy:A variety of nuts and seeds
Avoid:Peanuts

Dairy & Dairy Alternatives:

Enjoy: Grass-fed butter and ghee; unsweetened dairy alternatives such as nut and seed milks
Avoid: All other dairy-containing foods

Beans & Legumes:

If vegetarian or vegan, enjoy (in limited amounts): Legumes such as black beans, chickpeas, lentils or kidney beans
Avoid: All non-organic soy products and all processed soy products including soy milk, soybean oil and tofu

Gluten & Grains:

Enjoy:Grain-free options including foods made with almond flour and coconut flour
Avoid:All gluten, grains and gluten-free foods, including rice, quinoa or oats

Sugar & Sweeteners:

Enjoy: Small amounts of pure monk fruit (no erythritol) and pure stevia (no erythritol or natural flavors)
Avoid:All other types of sugar

Beverages:

Enjoy:Plenty of purified water, herbal tea, seltzer, sparkling water and bone broth; cold-pressed, vegetable-only juices; up to one cup per day of organic coffee, matcha or green tea
Avoid:All sweetened beverages including juices, energy drinks, sweet tea & soda; drinks with artificial sweeteners; alcohol

Please click here for a printable PDF of the elimination diet guidelines.

Below, we're sharing a few sample recipes to make your elimination diet experience even easier — and more delicious!

And don't forget your two special offers from us and our friends at Provenance Meals, too:

THE WELL Cleanse
Take $25 off THE WELL Cleanse with code CLEANSE25. Offer valid until 2/28/21 at 11:59pm PT on the-well.com only, while supplies last. Not valid on previously placed orders. Cannot be combined with other promotions. To redeem online, enter promo code at checkout.

Provenance Meals
Take 20% off your first Provenance Meals order over $75 with code HEALYOURGUT. Offer valid until 2/28/21 at 11:59pm PT on provenancemeals.com only, while supplies last. Not valid on previously placed orders. Cannot be combined with other promotions. To redeem online, enter promo code at checkout.

Strawberry Horchata Smoothie

From Provenance Meals
Serves: 1

• 1/3 cup cauliflower florets, blanched and frozen
• 1/3 cup strawberries, frozen
• 1/4 cup + 1 tbsp sliced tiger nuts (almonds work as a substitute)
• 1 cup almond milk
• 3/4 cup water
• 1/2 tsp cinnamon
• 1 scoop The Well Protein Powder

Directions:

Add all ingredients to a high-speed blender and blend on high for 2 minutes. You may need to stop and scrape down the smoothie 1-2 times until no large pieces remain. If smoothie seems too thick, add water a tablespoon at a time until desired consistency is reached.

Avocado Chicken Salad

Adapted from Real Plans
Serves 2

Ingredients:

• 3/4 pound chicken breast (or leftover chicken from bone broth recipe)
• 1 tbsp coconut oil
• 1 1/2 large avocados
• 1 green onion
• 1/4 bunch cilantro
• 1/2 lime
• 1/4 tsp garlic powder
• 1/2 tsp coarse sea salt, plus more to taste
• 4 oz mixed greens

Directions:

1. In a skillet over medium high heat, sauté chicken in coconut oil until browned on the outside and cooked through. Set aside to cool.
2. Peel, pit and chop avocado. Mince green onion and cilantro, and juice the lime. When the chicken is cooled shred apart or dice into half inch cubes.
3. Combine all ingredients (except salad greens) in a large bowl and mash with a fork to combine.
4. Season with additional sea salt to taste and serve over greens.

Bone Broth Egg Drop Soup

Serves 1-2

Ingredients:

• 2 cups bone broth
• 1 egg
• 1/4 tsp ginger, minced
• 1 tbsp spinach, coarsely chopped
• 1 tbsp scallions, finely chopped
• 1/4 tsp sea salt

Directions:

1. Place the broth in a pot over medium heat. While the broth heats, whisk the egg in a small bowl.
2. Once the broth is boiling, slowly drizzle the egg into the broth while mixing it in with a fork. The egg should cook immediately.
3. Add ginger, spinach, scallions and salt and simmer another few minutes until scallions are soft. Serve warm.

Eggplant Caponata over Spaghetti Squash

From Provenance Meals
Caponata serves 3, squash serves 1

Ingredients:

• 1 lb eggplant, 1/2-inch dice
• 4 tbsp extra virgin olive oil
• 1/2 cup chopped onions
• 2 cloves garlic, minced
• 1/4 tsp dried basil
• 1 tbsp capers, drained
• 1/2 cup balsamic vinegar
• 2 cups crushed tomatoes
• Pinch sea salt and black pepper
• 1 cup roasted spaghetti squash

Optional serving suggestions: boost the protein with a sprinkle of pine nuts, chicken meatballs, or white beans.

Directions:

1. Heat 2 tbsp olive oil in a pan and add diced eggplant with a pinch of salt and pepper. Cook until browned but not mushy.
2. In a separate pot add balsamic vinegar and reduce on low heat until it becomes thick like syrup.
3. Add onions, garlic, dried basil, and the rest of the olive oil to the eggplant. Sauté until onions are translucent.
4. Add tomatoes and reduced balsamic to the pan. Simmer for a few minutes until all ingredients are incorporated.
5. Add capers and simmer for a few more minutes. Taste and adjust seasoning as desired.
6. Serve over roasted spaghetti squash.

Crispy Salmon

Adapted from The Roasted Root
Serves 2

Ingredients:

• 1 pound salmon fillet
• 2 tsp of olive oil
• 1 pinch sea salt
• 1/4 tsp onion powder
• 1/4 tsp garlic powder
• A squeeze of lemon

Directions:

1. Preheat oven to the high broil setting.
2. Lightly oil the bottom of a casserole dish and place the salmon fillet in it, skin down. Drizzle olive oil over the flesh of the salmon and use your hands to spread it over the full surface so that everything is coated. Sprinkle with sea salt, garlic powder and onion powder.
3. Place the salmon on the second-to-the-top shelf of the oven and broil for 10 minutes. (6 minutes for rare salmon, and up to 15 minutes for a very thick cut of salmon). Remove from the oven and finish with a squeeze of fresh lemon.