Wahls Diet Shopping List

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Shannon Cabeen

Wahls Diet Shopping List:

Looking for a Wahls diet shopping list to simplify your life? Here are some of my favorite Wahls shopping list options to get you started!

Like many physicians, Dr. Terry Wahls focused on treating her patients' ailments with drugs or surgical procedures - until she was diagnosed with multiple sclerosis (MS) in 2000. Within three years, her back and stomach muscles had weakened to the point where she needed a tilt-recline wheelchair. Conventional medical treatments were failing her, and she feared that she would be bedridden for the rest of her life.

Dr. Wahls began studying the latest research on autoimmune disease and brain biology and decided to get her vitamins, minerals, antioxidants, and essential fatty acids from the food she ate rather than pills and supplements. Dr. Wahl's adopted the nutrient-rich paleo diet, gradually refining and integrating it into a regimen of neuromuscular stimulation.

First, she walked slowly, then steadily, and then she biked 18 miles in a single day. In November 2011, Dr. Wahls shared her remarkable recovery in a TEDx talk that immediately went viral.

Now, in The Wahls Protocol, she shares the details of the protocol that allowed her to reverse many of her symptoms, get back to her life, and embark on a new mission: to share the Wahls Protocol with others suffering from the ravages of multiple sclerosis and other autoimmune conditions.

terrywahls.com

Recipe Companion - The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine

Vegetables & Fruits:

Organic is best

EAT:

  • Vegetables of all kinds (8 – 14 cups / day) As much variety as much possible

Colourful vegetables and fruit Cruciferous vegetables:

  • Arugula
  • Broccoli
  • Brussels sprouts Cabbage
  • Kale
  • Mustard greens Turnips Watercress
  • Sea Vegetables (Excluding algae e.g. Chlorella, Spirulina)

AVOID:

  • Nightshades
  • Ashwagandha
  • Bush tomato
  • Cape gooseberry
  • Capsicum
  • Cocona
  • Eggplant
  • Garden huckleberry
  • Goji berries
  • Hot peppers (e.g. jalapeños, habanero) Kutjera
  • Naranjillas
  • Paprika
  • Pepinos
  • Pimentos
  • Potatoes (sweet potatoes)
  • Tamarillos
  • Tomatillos

Protein:

  • Naturally pasture fed and sustainably raised

EAT:

  • Quality meats (Pastured, grass-fed, organic)
  • Poultry in moderation due to high omega-6
  • Beef
  • Buffalo
  • Chicken
  • Duck
  • Elk
  • Lamb
  • Pheasant
  • Pork
  • Rabbit
  • Turkey
  • Venison
  • Wild boar
  • Organ meat and o al
  • Aim for 5 times a week, the more the better Fish and shellfish (Wild is best)

Glycine-rich foods: (Connective tissue, joints, organ meats, etc)

  • Aim for 3 times a week, the more the better

Fats:

EAT:

Avocados Coconut Fatty sh Pastured, grass-fed animal fats Olives Probiotic foods

EAT

Coconut milk kefir Coconut milk yogurt Fermented vegetables or fruit Kombucha Water kefir

NOTE:

  • You can also improve your intake of important trace minerals by switching to Himalayan pink salt or "dirty" sea salt.

Herbs & Spices:

EAT:

  • Balm (lemon balm)
  • Basil (sweet)
  • Bay leaves (laurel leaves) Chamomile
  • Chervil
  • Chives
  • Coriander Cinnamon / Cassia Cloves
  • Dill weed
  • Garlic
  • Ginger
  • Horseradish
  • Lavender
  • Mace
  • Marjoram leaves
  • Onion powder
  • Oregano leaves
  • Parsley
  • Peppermint
  • Rosemary
  • Safron
  • Sage
  • Salt
  • Savory leaves
  • Spearmint
  • Tarragon
  • Thyme
  • Turmeric

PROVISIONAL:

  • Allspice
  • Black pepper Caraway Cardamom
  • Green peppercorns Juniper
  • Pink peppercorns Star anise
  • Vanilla bean
  • White pepper

AVOID:

  • Anise seed Annatto seed
  • Black caraway
  • Cayenne
  • Celery seeds
  • Chilli pepper flakes
  • Chilli powder
  • Coriander seeds Curry
  • Cumin seeds
  • Dill seed
  • Fennel seed
  • Fenugreek
  • Mustard seed
  • Nutmeg
  • Paprika
  • Poppy seed
  • Sesame seed

FOODS TO AVOID:

  • Alcohol
  • Eggs (especially the whites) Emulsi ers / Thickeners
  • Food additives
  • Fructose (No more than 20g/day)
  • Non-nutritive sweeteners (incl. stevia)
  • NSAIDS (Aspirin or Ibuprofen)
  • Nuts
  • Seeds (cocoa, co ee, seed-based spices)
  • Foods that cross-react with gluten
  • Amaranth
  • Barley
  • Buckwheat
  • Chocolate
  • Coffee (instant, latte, espresso, imported)
  • Corn
  • Hemp
  • Millet
  • Milk
  • Oats (two different cultivars)
  • Polish Wheat
  • Potato
  • Quinoa
  • Rice
  • Rye
  • Sesame
  • Sorghum
  • Spelt
  • Soy
  • Tapioca (cassava, yucca)
  • Teff

NOTE:

If there are any particular foods that you are allergic or sensitive to, even though they're on the foods to include list, then they need to be omitted for the time being as well. You may still need some pharmaceutical support to get the a ected organ or system functioning properly again, preventing further tissue damage and providing relief for what can be some really severe symptoms.

We always recommend the guidance of an integrative medicine GP or naturopath.