Читать книгу The Food Intolerance Bible: A nutritionist's plan to beat food cravings, fatigue, mood swings, bloating, headaches and IBS - Antoinette Savill, Antoinette Savill - Страница 24

This is the name which we have given to the foods and ingredients to which people are most likely to react. These are the foods that have been omitted from the recipes in this book, and the foods against which you should compare your own diet in order to establish whether you consume a high amount of any of them. We’ve rounded them all up and put them on a list – all the big offenders, all the culprits, taking into account some families such as citrus, nightshade, additives, preservatives and artificial colours. The recipes in this book do not include any of these items, and it has taken Antoinette over a year to get them just right.

1 apples

2 aubergine (nightshade)

3 barley (gluten grain)

4 Brazil nuts

5 broccoli

6 cashews

7 cauliflower

8 chillies (nightshade)

9 chocolate

10 citrus fruits (such as oranges, limes, lemons, grapefruit)

11 cola nuts

12 corn

13 cow’s-milk products (milk, cheese, yogurt, butter)

14 cucumbers

15 durum wheat

16 eggs

17 haricot beans

18 honey

19 kidney beans

20 lentils

21 malt

22 MSG (mono-sodium glutamate)

23 oats (gluten grain)

24 peas

25 peanuts

26 pork

27 potatoes (nightshade)

28 rye (gluten grain)

29 sheep’s cheese and milk

30 soy

31 sweet green peppers (nightshade)

32 sweet red peppers (nightshade)

33 sugar

34 tomatoes (nightshade)

35 vinegar

36 wheat (gluten grain)

37 yeast

38 tea

39 coffee

40 all gluten grains

41 all members of the nightshade family

42 all food additives

43 all food preservatives

44 all artificial colours

45 tobacco

With the exception of gluten and sugar, preservatives, additives and artificial colours, if it turns out you were not intolerant to any of these, you can of course still eat them. While you are finding out which if any of these culprits apply to you, you can continue to enjoy Antoinette’s recipes, which contain none of these ingredients.

While this is the most comprehensive attempt yet to prepare recipes that omit foods that might trigger an adverse reaction, the recipes are still not going to be suitable for everyone, so please be warned. We have not avoided all nuts and seeds, for example. In addition, there are bound to be individual items not in this list that a test may identify as a problem for you. If this turns out to be the case, we hope that it will be possible for you to identify the recipes that include this culprit and choose different meals, or be able to replace that individual ingredient.

To help alert you to the most likely culprits within this list, here are the Top Five Usual Suspects to consider as a trigger for your symptoms:

1. cow’s-milk products

2. gluten grains (wheat, oats, rye, barley)

3. soy

4. sugar

5. yeast

For children the list is slightly different:

1. cow’s-milk products

2. food additives and colourings

3. gluten grains (wheat, oats, rye, barley)

4. sugar

5. yeast

This ‘Usual Suspects list’ will be referred to throughout this book.

Now, your next task is to find out if you are suffering from food intolerance.