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Test Mode: Testing for Allergies

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DISCLAIMER:  This article may contain affiliate links and we may earn a small commission if you purchase through one of our affiliate links.  We only recommend products we love.

90/10 Nutrition is a very flexible system that doesn’t cut out entire food groups or macronutrients such as grains, dairy, meat, legumes, or carbohydrates.  However, food allergies are real and people react differently to various foods.  So, it can be beneficial to do some testing for allergies or sensitivities to see what works best for your body.

In our latest challenge, we introduced a “test mode” option to help people test for the two most common allergies:  Dairy and Grains.

Test Mode Protocol

Testing for allergies in this case is pretty simple.  Our normal 90/10 system goes by a set of tiers.  The green tier, the yellow tier and the red tier.  You eat 90% or more of your intake from the green, 10% or less from the yellow, and avoid the red tier items.

In test mode, you’ll make the following suggested changes:

🛑 Avoid the yellow and red tiers completely (eat only from the green tier).
🛑 Avoid all grains and dairy listed on the green tier.
🛑 Test period is 3 weeks

You may choose to allow some yellow tier meats and sweeteners and that shouldn’t affect anything, but you’ll want to avoid alcohol during this test just to make sure you are aware of how you actually feel.

Test Mode Green Tier

Below is our normal green tier modified for testing for allergies.  The things that are removed for test mode are still there but are crossed out with a single line. You can find our normal tiers under “learn 90/10” in the main menu.

TEST MODE: GREEN TIER

Primary Veggies

Artichokes
Asparagus
Beets
Bok Choy
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumbers
Eggplant
Greens, Leafy (all types)
Green Beans
Jicama
Lettuce
Mushrooms
Okra
Onions
Peppers (bell and sweet)
Radishes
Sprouts
Squash
Tomatoes
Zucchini

Secondary Veggies and Grains

Beans (low sodium if canned)
Bread (100% whole grain, no HFCS)
Corn
Cous Cous (100% whole grain)
Edamame
Grains, Whole, Various (amaranth, millet, etc)
Lentils
Oats (rolled or steel cut)
Pasta (100% whole grain)
Peas
Purple Potatoes
Quinoa
Rice (Brown and Wild)
Rice Milk (unsweetened)
Spelt
Sweet Potato/Yams

Lean Proteins

Beef, Lean (less than 10% fat)
Buffalo or Wild Game, Lean (less than 10% fat)
Chicken, Turkey and other fowl (all)
Cottage Cheese (Any Fat %)
Eggs
Dairy Milk
Fish (preferrably wild caught)
Greek or Regular Yogurt, Plain
Pork Tenderloin and Chops
Shellfish
Soy Milk, unsweetened
Tempeh
Tofu, Firm
Protein Powder (pure, unsweetened, non dairy only)
Veal

Fruit

Apples
Apricots
Banana
Berries
Cherries
Citrus Fruits
Dates
Figs
Grapes
Kiwi
Mango
Melons
Peaches/Nectarines
Papaya
Pear
Pineapple
Plantains
Plums/prunes
Raisins

Healthy Fats

Almond Milk (unsweetened)
Avocado
Butter, unsalted
Cheeses, Various
Coconut, unsweetened
Coconut Milk (unsweetened)
Coconut Oil
Flaxseed
Nuts
Nut Butters
Olives
Olive Oil
Seeds
Seed Butters

Free Foods

Lemon and Lime Juice
Vinegars
Mustard
Herbs (fresh and dry)
Spices
Garlic
Ginger
Flavor Extracts
Black Coffee, Unsweetened
Tea, Unsweetened
Broths (low sodium, no sugar)
Stevia
Water

End of Test Period

When the test is complete, reintroduce grains and dairy one at a time.  You’ll want to start with one or the other and introduce slowly, taking note of how you feel after each meal that includes one of the foods being reintroduced.

COMMENTS
This Post Has One Comment
  1. I’ve done this in the past and know I’m sensitive to dairy, eggs and to some extent gluten. It’s crazy how food sensitivities can cause one to gain weight and affect one’s overall sense of well-being.

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