Rules for testing a new food
1 Weigh yourself every morning with an empty bladder and before eating. Use a digital scale, since even food.1 gain eatenis a signthe previ-that a inflammatory.ous day may have been
2 Choose a food to test and add one small serving—such as 1 oz. almonds or 4 oz. chicken—at any sitting you like. Start with foods less likely to cause a reaction so you can build variety in your menus quickly. Best bets typically include almonds, chicken, beef, goat cheese, regular cheese, chickpeas, potatoes, bread, eggs, couscous, edamame, tomatoes, white rice, pinto beans, flounder, scallops, milk chocolate, red wine.
3 Watch for signs of a reaction— any itchheadache,ing, tingling, tummy redness, ache, gas, bloating, diarrhea, brain fog, fatigue or weight gain that occurs immediately after eating or by the next morning. If you see any of these signs, avoid the food for now. Recitas says our body chemistry regularly changes, so you can always retest in a few months to see if your tolerance has improved.
4 Keep up on testing! Test up to one new food every day. Just don’t test food on days when you’re testing to see how your body responds to a workout.
Tip! If you eat the same food over and over, you can eventually develop a sensitivity to it, cautions Recitas. So be sure to mix things up often!