Low Amylose Diet

 

Low Amylose/Mold Diet

Use this guide to shift your diet away from high sugar and starchy foods to more fresh, whole foods. As best as you can please stick with organic, local, non-chemically sprayed foods that are not genetically modified. This diet is based on the 00-2-3 rule. You should eat zero sugars, zero amylose and two servings of protein totaling at least 6-8 ounces daily and at least 3 servings daily of vegetables that grow above the ground including fruit (except bananas).

Foods that should be avoided:

• Avoid sugar and sugar-containing foods: Table sugar and all other simple, fast releasing sugars such as fructose, lactose, maltose, glucose, mannitol and sorbitol. This includes honey and natural syrup type products such as maple syrup and molasses. This also includes all candies, sweets, cakes, cookies, and baked goods. Whole leaf stevia concentrate may be used in moderation

High sugar fruits to avoid:

• Pineapple
• Mango
• Banana
• Melons
• Oranges
• Grapes

Avoid Grains:

• Wheat and related grains
• Gluten-free grains: brown rice, quinoa, buckwheat, millet, teff, oats

Packaged and processed foods:

• Avoid canned, bottled, boxed and processed foods as they are much more likely to contain added sugar and
  chemicals. This includes canned, baked beans, soups, commercial sauces.
• Bottled — Soft drinks, fruit juices, all condiments, and sauces.
• Boxed/Packaged — Ready-made meals, breakfast cereals, chocolate/candy, ice cream, frozen foods.

Mold and yeast containing foods:

• Cheeses: all cheese, especially moldy cheeses like blue cheese are the worst, buttermilk, sour cream
• Alcoholic drinks: beer, wine, cider, whiskey, brandy, gin, and rum.
• Condiments: vinegar and foods containing vinegar, mayonnaise, pickles, soy sauce, mustard, relishes.
• Edible fungi: including all types of mushrooms and truffles.
• Processed and smoked meats: sausages, hot dogs, corned beef, pastrami, smoked fish, ham, and bacon.
• Fruit juices: All packaged fruit juices may potentially contain molds.
• Dried fruits: raisins, apricots, prunes, figs, dates, etc.

Foods ok to be eaten in small amounts

• High starch vegetables and legumes: sweet corn, lentils, beans, sweet potatoes, squashes, turnips, parsnips. As best as you can be sure to get sprouted legumes as they contain less lectins and mold.
• All low glycemic fruits (except bananas): berries, apples, citrus, pears, and peaches

Foods to be eaten freely

• Organic pastured animal products: beef, bison, veal, lamb buffalo, wild-caught seafood, poultry, pastured eggs
• Low carbohydrate vegetables: broccoli, spinach, cauliflower, kale, cabbage, arugula, chard, cucumber, peppers, tomato (fresh only), onion, leek, asparagus, garlic, artichokes (NOTE: for those with pain, myalgia and aching, nightshades should be avoided)
• Raw nuts and seeds: sunflower seeds, pumpkin seeds, flax seeds, chia seeds, almonds, low mold nuts (avoid pistachios, peanuts, walnuts, pecans, cashews, brazil nuts)
• Healthy Fats: Extra virgin olive oil, coconut oil, coconut milk, ghee, avocado, organic butter
• Other: Tamari GF Soy Sauce, Tempeh, Miso, Apple Cider Vinegar
• Beverages: Filtered Water, non-fruity herbal teas, mineral water, fresh veggie juice, organic mold-free coffee

https://richmondfunctionalmedicine.com/mold-related-biotoxin-illness-part5/

Are Mycotoxins In Spices Harmful For People With CIRS?

 Are Mycotoxins In Spices Harmful For People With CIRS?

There’s been a lot of talk lately about the dangers of mycotoxins. Sadly, mycotoxins are often found in dried spices. It seems these toxic substances are not only invisible, but they are common in tasty favorites like wine, nuts, and dried herbs & spices. Ingesting large amounts of mycotoxins can cause severe illness, and in some cases death, so it is especially important to avoid them while healing from mold exposure/CIRS. 

Reducing the quantity of food items that burden the body -causing inflammation and immune responses- will free up energy that can in turn be used to promote healing. 

An easy place to start reducing mycotoxins is in your kitchen – specifically the place where all the dried spices are stored.

Do you own a spice graveyard? You know, the little jars, tins, and bags of spices & seasonings hibernating in a cabinet or drawer until a recipe calls for them? Perhaps there’s a collection above you stove that looks a bit grimy from all that splatters? 

How long have you had this collection?…

Consider the items that don’t really have a noticeable aroma anymore and just look like a dry winter’s day? (or maybe look a little dusty like the fine powder in your vacuum cleaner?  Are you guilty of thinking “They’re probably fine. I’ll buy some next time at the store, just using a pinch for tonight’s dinner…“

A little food for thought~

1. If the seasoning is weak in scent- it’s probably next to worthless as a flavor enhancer. The longer it sits in storage, freshness and flavor dissipate. Not very tempting to the taste buds really. To compare: sniff freshly picked basil, then sniff that jar of dull green flakes.  
2. What about mycotoxins? These microscopic toxins love to grow in closed containers of organic matter that has been sitting around for a while and these organisms typically do not have a discernible flavor. Ready to chance it? Is the potential flavor of the spice in the container worth it?

When researching the longevity and toxicity of dried herbs & spices that we conveniently purchase at the supermarket, I discovered a common theme. Household spice brands (that fund the research?) claim that “Spices never expire” …a great marketing strategy- keep the company name in the customer’s line of sight .. forever. lol 

Perhaps a more accurate description would be: “spices kept in ideal storage will probably not turn rancid and make you sick even after several years on the shelf” … somehow, this does not sound very appetizing!

Six reasons to switch to fresh herbs & spices right now:

1. Dried spices and herbs will lose flavor and potency as they sit around in your spice collection, exposed to temperature changes, humidity, and light. 
2. The exceptional flavor of herbs like basil and mint is prominent in the water based moisture in the leaves rather than the oil. Drying the leaves removes the water and much of the flavor. 
3. Spice blends often contain additional ingredients that are not a spice or an herb- like anti caking agents.
4. Color enhancers & fumigation are common in shelf stable herbs & spices on grocery store shelves. 
5. Expiration dates are not always accurate.
6. Testing funded by the FDA show Mycotoxin contamination is common

For now, it’s best to avoid all the “extras’ ‘ that may come with “shelf stable” items. At least until you are fully healed from mold exposure~ consume only fresh, not wilty, not moldy, chemical-free foods. 

Personally, I prefer the aroma and flavor of fresh seasonings. When you reach for herbs & spices, your senses should send good messages to your brain like: “mmmm! This scent is so fresh and savory!” … not “well, it doesn’t smell like much… but I guess it doesn’t smell rancid ”. Which would you rather taste on your food? Do your body and your tastebuds a favor – put aside the old dusty containers… try a few fresh herbs!

My foodie self aside, when healing from CIRS, it is best to avoid dried herbs & spices as much as possible. Often the contents of these jars & tins purchased from the supermarket came from places very far away. Typically transported from other countries where they grow well, cost less to produce, and regulations are less restrictive. These luscious growing territories are often humid, and the spices need to be stored until the grocery store shelves run low. This is an ideal environment for mycotoxins found in spices to thrive. Even though the container of spice may not “smell or look bad”, tests from all around the world show mycotoxins are common. 

These additional toxins will further burden your immune system, so please avoid them whenever you can and use fresh, unmoldy herbs and spices like the ones listed below.

Curiously, one dried spice – ceylon cinnamon  (not cassia cinnamon) – repeatedly showed low or undetectable levels of mycotoxins in testing. Yay! Something delicious, healthy, and potentially free of toxins in my dried spice collection! I love buying mine at our local spice shop (and other items too!), as they take great care in packaging, storing, and rotating fresh stock. Most large grocery stores do not have the payroll or vendor support to take on tasks like this. And supporting local shops where the owner takes pride in a quality product is always good. 

Recovering from mold illness will take every bit of energy your immune system has to offer; don’t give it something additional to battle right now.

This list of herbs & spices (aka: flavorings, seasonings) are acceptable for the CIRS/ Mold free diet when purchased and used fresh not dried.

They are full of flavor and strongly preferred over the dried versions from supermarkets, as dried or prepared versions often contain high levels of mycotoxins. Of course, avoid any food item- regardless of its form- if you have a reaction of any kind.

1. Thyme
2. Basil
3. Oregano
4. Parsely
5. Cilantro/coriander
6. Rosemary
7. Dill
8. Mint
9. Sage 
10. Chives
11. Tarragon
12. Marjoram
13. Ginger root
14. Chervil
15. Fennel
16. Winter savory
17. Lemongrass
18. Garlic
19. Turmeric
20. Hot pepper
21. Citrus zest
22. Edible flowers- fresh not dried
23. *cinnamon
24. Salt
25. Curry leaves (fresh)

https://moldfreemenu.com/dried-spices-bad-for-mold-illness/

Avocado Zucchini Noodle Salad

 

(Try making with Miracle or Wonder Noodles)

This is a fresh and fragrant ‘noodle’ salad containing healthy fats and fibre. Just add a protein for a tasty, balanced meal, or eat it alone to increase your vegetable intake.

NOTES

Paleo, AIP (without the tomatoes), vegetarian, vegan

PREPARATION TIME

5 mins

COOKING TIME

3 mins

YIELDS

1-2

INGREDIENTS

2 medium zucchini
1 ¼ cups basil, packed tightly
1 avocado
3 Tbsp lime juice
1/4 cup water
1 tsp Himalayan salt
12 cherry tomatoes, sliced in half (opt)

DIRECTIONS

1. Make the zucchini noodles using a spiraliser or mandolin

2. Blend all other ingredients except the cherry tomatoes in a blender or food processor until smooth

3. Blanche the noodles in boiling water for 15 seconds and drain, or place the noodles in a colander and pour hot water over them

4. Combine the noodles, sauce in a mixing bowl and serve with the tomatoes on top

https://gutsybynutrition.com.au/gutsy-by-nutrition-recipes/2021/8/18/avoacdo-zucchini-noodle-salad

Creamy Asparagus Soup

 

Asparagus makes a wonderful soup that’s good for the gut with its high

levels of resistant starch, often lacking in the modern diet,

especially when made with gut-healing bone broth.

PREPARATION TIME

15 mins

COOKING TIME

50 mins

YIELDS

4 - 5

NOTES

No amylose, Paleo, AIP, Vegetarian, Gluten free, Vegan and Low histamine when made with homemade vegetable stock, and Dairy free.

INGREDIENTS

2 bunches asparagus

5 stalks celery

1 large onion

1 clove garlic, crushed

3 cups broth, vegetable or bone

¼ cup minced fresh thyme, prepared in blender or mortar and pestle

3 Tbsp ghee or coconut oil

Himalayan Sea Salt to taste

2 Tbsp coconut cream per serving bowl, opt.

DIRECTIONS

1. Wash asparagus and celery; pat dry before chopping into 1 cm (1/2") pieces

2. Peel and dice onion

3. In a large pot, heat ghee or oil over medium heat before adding the onion and garlic. Cook for at least 5 mins until caramelised

4. Add celery and asparagus and cook for 5 mins more

5. Sprinkle with salt; add thyme and combine well

6. Add stock and bring to the boil

7. Reduce heat and simmer for 30 mins

8. Transfer to a blender or use a stick blender and blitz until creamy

9. Add coconut cream, if desired, for a creamier texture

CREDIT

Adapted from Pritikin Cooking Center

https://gutsybynutrition.com.au/gutsy-by-nutrition-recipes/2019/1/7/creamy-asparagus-soup