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Foods to Include

This page contains the foods to include list and the base diet plan. Please eat organic when possible to avoid pesticide residues that may disturb gut micro-bacteria. If you suspect a food intolerance or sensitivity ask the Cycle Diet Dietitian about common food sensitivity testing or an elimination hypo-allergenic diet plan. The Gluten Free Cycle Diet Workbook or hypo-allergenic diet is available with scheduled private consult. Elimination diets have a very steep learning curve. Best results are achieved when keeping supervised food-logs.

Foods Included in the Cycle Diet

Meats

Fruit

Eat at least  2 to 3 (1/2 cup)114g servings a day

blueberries
blackberries
guava
watermelon
grapefruit
kiwi
cantaloupe
apricots
orange
strawberries
peaches
raspberries
tangerine
mango
honeydew 
star fruit
plums
bananas
cherries
lime
grapes
pears
pineapple
apples
figs
prunes
pomegranate
fruit cocktail
Nuts/Seeds
almonds
pistachios
walnuts
Chia-seeds
sunflower-seeds
pumpkin seeds
roasted- peanuts
Hemp-seeds
Oils
Extra Virgin Olive
Avocado oil
Coconut oil
Flaxseed

  Vegetables

Eat at least 3 to 6 (1/2 cup)114g servings a day

collard greens spinach 1/2 cup cooked or 1 cup raw
Kale
Swiss chard
red peppers
sweet potato
pumpkin (can)
carrots
broccoli
okra
Brussels sprout
any lettuce
romaine
potato, baked
winter squash
green pepper
frozen mixed vegetables
snow peas
peas
asparagus
endive
tomato
avocado
artichoke
cauliflower
Boston or bibb
summer squash-organic
corn-organic only
green beans
celery
cabbage
mushrooms
onion
radish
cucumber
eggplant
alfalfa sprouts organic
zucchini-organic
wax beans

  Beans/Protein

Eat at least 5 to 8 (1/2 cup)114g servings/week
pinto beans
chickpeas or garbanzos
lentils
blackeyed peas
black beans or turtle beans
white beans
Lima beans
kidney beans
great northern
mung beans
peas
split green peas
fava beans

Grains

Eat at least 1 to 3 servings a day 1 serving = 1/2 cup-114g or 1 slice bread

100% organic whole grain cereal and breads(watch for sensitivity)
wheat- pasta (gluten)
barley(contains gluten)
bulgar(contains gluten)
rye(contains gluten)
wheat germ(contains gluten)
*Gluten free:
*quinoa
*buckwheat
*groats
*wild rice
*brown rice
**Pure oats
*sorghum
*millet
*tapioca
*corn-organic only
*Montina
*Teff

Meats/Protein

Eat Mostly:

  • Salmon, preferably wild
  • Cod
  • Sardines
  • Flounder
  • Haddock
  • Halibut
  • Ocean perch
  • Sole, Snapper
  • Yellow tail Tuna
  • Water packed tuna (avoid Albacore or regular tuna if breast feeding or pregnant)
  • Mahi-mahi
  • Cat Fish (not fried)
  • Mackerel
  • Turkey Breast
  • Chicken Breast
  • Organic Eggs
  • Shrimp

During Follicular Phase Only:

  • Pork tenderloin (white) limit to 3oz 2x's a week
  • Lean hamburger (limit red meat to 3oz servings 2x's a week)
  • Lean Beef, organic or grass feed (limit red meat to 3oz servings 2x's a week in follicular phase) avoid ALL red meat during the luteal phase

Foods in limited amounts during follicular phase
Important note: If you are lactose intolerant please avoid ALL DAIRY for at least 2 cycles and then reintroduce as a challenge. New studies show 60-70% of those with lactose intolerance are also casein and or whey protein sensitive.

  • Mozzarella cheese, part-skim- watch for dairy sensitivity
  • Plain organic yogurts preferred if not dairy sensitive (no aspartame or artificial sweeteners) stevia ok
  • Limit added sugar to less-then 6 teaspoons a day (25 grams)
  • Limit Milk (if tolerated) due to natural occurring hormones to 1 serving a day. Non-dairy milk preferred, especially if dairy sensitive
  • Plain non-dairy yogurts are good (coconut, almond, cashew)
  • Organic, non-hydrogenated spreads preferred
  • Non-dairy topping (avoid hydrogenated oil)
  • Organic tortilla chips, cooked in pressed oil ok in moderation
  • limit dark meat chicken or dark meat turkey due to higher % of saturated fats to 2x's a week if having painful periods
  • limit fried foods to 1x a week in follicular phase
  • Limit restaurant take-out (unless you know how it's prepared) If eating out, stick with salads, grilled chicken breast, naked potatoes & vegetables.
  • Limit sweets to no more than 2 times a week. Avoid all added sugar during yeast infection or Candida overgrowth

* Gluten Free grains. **Most oats contain cross contaminated gluten. There are pure GF verified oats available on the market.

Quinoa and organic soy are sources of complete protein, includes all 9 essential amino acids. Avoid conventionally grown soy. If you eat soy make sure it's organic and well fermented, such as miso and tamari sauce.

Special Note: It is very important to be screened for celiac disease or gluten intolerance prior to going on a gluten-free diet. Please feel free to contact the Cycle Diet Dietitian on options for food sensitivity or intolerance testing with an accredited laboratory.