GMOs, Our Right to Know and CSID

To make a long story short, when I first started researching CSID back in 2005 I had a hunch that processed and genetically modified food was a factor in why my kids had more digestive and health issues than me or my sisters had. Though one of my sisters and I have had digestive issues since we were young, and our dad’s side of the family has digestive issues as well, we learned to cope.

Anyway, the short of it was we started out eating whole, locally grown, organic foods as kids. After our parents divorce, our diets changed drastically. When we were with our mom, we ate inexpensive, healthy food such as whole wheat bread, beans, brown rice carrots, celery, oatmeal, etc. When we were with our dad, we ate mostly processed food. Through our pre-teen and teen years, we went back and forth between two diet extremes. I got to a point where I nearly stopped eating because it hurt so much. My sister went vegetarian as a young adult and was lactose-free for sometime as well to try to reverse her poor eating habits.

I say all this to conclude that science is now proving how my experience with food as a child, youth and adult likely affected my DNA. During my pregnancies I would have “healthy” days and “binges” during cravings. I was miserable and suffered many digestive problems especially at the end of the pregnancies. My last labor was induced primarily due to my stomach pain, indigestion and gas being so bad I could not sleep or go to the bathroom regularly. I begged the nurse upon checking into the maternity ward to give me an enema right away… just to relieve the pressure of gas that was so severe it was causing sharp pains in my chest and throat.

When I started writing my book on CSID, I dedicated several pages to the discussion of how I believed in just a generation or two, DNA had been altered enough from GMOs (specifically grains) and how it was not a coincidence that the foods that are causing allergies and food intolerance today are also the same foods that are genetically modified.

Wheat, soy, peanuts, corn, sugar cane, rice, and dairy products (since cows are fed GMOs for food) are all on the top of the list of allergy/intolerance culprits. There had to be a connection between Celiac, CSID, the influx of severe peanut allergies among children and GMOs. But I did not have the means to research and locate the science to back up my theory. So I removed any hint of this idea in my book.

Well, last night, my hope and my hunch were renewed! I attended a meeting with the California Right to Know committee pushing for Proposition 37 and a law to require labeling of foods containing GMOs. As parents, we have a right to know what we are feeding our children…. especially if that food even has a slight chance of altering their DNA and causing them or their own children more health problems. During that meeting I was reminded of a science called epigenetics. I had heard the term before, but in trying to stay focuses on my book project, I had set aside digging deeper.

Epigenetics is roughly the scientific theory that factors can affect which genes from our DNA are activated in only a generation or two… not millions of years! This science is proof that it is very possible our CSID struggles stem from a combination of environmental and dietary factors (eating genetically modified, processed foods) that are making CSID worse or “turning the mutation on.” The good news to me is that if eating poorly and living under stress can trigger DNA to change, then why can’t eating right and living simply reverse our destiny as well? The other good news is that ALL of the ingredients I use in my recipes are not the primary GMO culprits, aside from dairy products which should be 100% organic to avoid GMOs and salmon, which must be wild.

Here is the link to the TIME magazine article “Why Your DNA isn’t Your Destiny.” I find it interesting that the initial study took place in Scandinavia, the very geographic vicinity, where our Viking ancestors who carried the CSID gene mutation down to us, came from!

In the next few weeks, I am hoping to make more contacts with several leader in the “No GMO movement. I am not sure where that will lead but my goal is to bring about awareness of CSID and the possible connection of this genetic mutation and genetically modified foods.


Choosing the Best Sugar Substitute

(Note: This is a very long post but a very important topic. Originally an excerpt from A Place to Start Without Sugar or Starch, I’ve modified it and will be including it in the 2nd Edition: Essential Carbohydrate Living)

In my many conversations with other CSID parents, I have found that we take a different approach regarding sugar or sugar substitutes in food. No wonder with all the choices we have! Even with the best of intentions, we can make a wrong choice based on what we have heard or the trust that tends to occur from seeing a particular brand over and over again.

From the start, I was dead set against giving Parker any artificial sweeteners, since I knew the long term consequences would never outweigh the benefit of giving him a sweet treat. Though many people view this topic as controversial, my opinion is that my son has already suffered enough. Why would I give him a food that could bring him more harm?

The other side of this argument could be that come CSID children can only have artificial sweeteners such as aspartame. Although I can sympathize with this perspective, I also feel that this is used to justify serving diet cola, candy or gum containing aspartame or other artificial sweeteners. The bottom line is any of these foods in excess are not GOOD for ANYBODY, especially a child who is already facing lifelong challenges with making healthy food choices.

Yet, I am a firm believer that with knowledge comes power. If I don’t take a small risk in sharing what I do know about all our options regarding the use of sugar or sugar substitutes in food, I risk not getting that information to the parent willing to make changes who is just lacking an action plan to do so.

With that, consider the following questions and then consider the following information summarizing the possible disadvantages and benefits to choosing the right sweetener for your child. My hope is that when you have the choice, you will then know the best choice to make and in turn be teaching your child how to make those choices one day in the near future when you will not be by their side to assist them.

Knowing that your child lacks the enzymes to digest sucrose, you would not knowingly feed your child a food containing sucrose, right?

Additionally, knowing that your child’s digestive system and other major systems in his or her body experienced a certain level of stress and trauma prior to a confirmed CSID diagnosis, would you feed your child a food containing ingredients that could potentially add stress to his or her body?

Again, I come to my premise for everything I post here and plan to publish in my upcoming recipe and resource guide. With the ultimate goal of teaching parents so that they can then teach their children a LIFESTYLE of eating well for total wellness…

Whenever possible~

Avoid What Harms & Add What Helps!

I say all this as a parent who has to make daily choices regarding what is BEST for myself, my family and my children given my current time, money, energy and other resources.

Do I find it easy to follow the “ideal” recipes and other information I post here?


Do I feel that without at least knowing what the best option is, I have more control over our long-term health and wellness?


And I expect nothing more or less from anyone who comes across this blog or one of my books.


Name them whatever you want, the CSID body recognizes them as SUCROSE (TABLE SUGAR).

Even with Sucraid in hand, choosing foods containing minimally processed versions of sugar also contain less chemicals, and less potential to harm. At the time I revised this post (2016), it is my understanding that non-gmo cane juice or organic coconut sugar are the least processed forms of sucrose.

Check out this video on sugar and perhaps you’ll see how CSID may be a blessing in disguise as it forces us and our children to reduce overall sugar intake and possible help avoid a gamut of health issues facing the current generation.

Countdown from Worst to Best in Sugar-Substitutes…(In my OPINION)


I avoid using these artificial sweeteners at all costs. The bottom line is they are created for and manufactured for people desiring to continue bad eating habits despite being overweight, having diabetes or worse. Splenda gets my worst of the worst review for their highly deceptive marketing campaign. Essentially Splenda (or sucralose) is a non-corn syrup, sugar based sweetener which is coated in MALTODEXTRIN (starch!) to prohibit absorption into the bloodstream.

This is no better or healthier than Aspartame… a drug (oops…) I mean “sugar substitute” which should be considered a POISON! If you feel you must choose a food containing any of the above ingredients, I beg you to consider how necessary the given food is at all? I provide more than enough recipe and food alternatives on this website.

Please choose those and do not risk harming your child’s delicate system. As you will see, there are so many BETTER options if you just look for them.


As shown in the above video, fructose (especially high fructose corn syrup) is not a great sugar alternative. You would have to be living in a cave to be unaware of all the controversy surrounding corn syrup and high fructose corn syrup, and the research is getting so strong, food companies are now adding the phrase “no high fructose corn syrup” to packaging.

There was a time when I let my guard down and allowed corn syrup and HFCS into Parker’s diet. This came in handy when eating out or at social functions when the only beverage available was the lemon-lime soda brand which used corn syrup and no sucrose as a sweetener.

However, I quickly regretted making this compromise as it gave Parker a “taste” for artificial and processed foods. Aside from this, what is the harm? Beyond potentially harming the liver and leading to other health problems such as diabetes and obesity, most foods containing corn syrup or HFCS are void of any significant nutritional value.

Also read this article for a more detailed explanation of the differences between corn syrup, HFCS and sugar:“The Facts About Corn Syrup” (SFChronicle, Sept. 24, 2008). I was also shocked to learn that some forms of HFCS also contain sucrose!

5. crystalline FRUCTOSE

Fructose is a single molecule (monosaccharide) sweeter derived from corn. Though fructose occurs naturally in most fruits, it is my experience that any dried fructose you find in the store comes from gmo-corn unless otherwise labeled. Fructose is often one of the first options to use as a sweetener for those with CSID, due to its similar taste and consistency to sugar.

However, recent reports from Harvard Medical School indicate that high levels of fructose in the diet can contribute to liver problems.

My impression of this article tends to lean toward the high consumption of high fructose corn syrup in processed foods and how the levels of consumption have increased dramatically since the day when our main source of fructose came from the fruits we ate. However, please read the article by clicking on the underlined portion above to come to your own conclusion regarding total fructose intake for you or your child.

Over the past several years I’ve transitioned from using fructose to sweeten my coffee, tried agave syrup for a time, and after learning of the possible harm of excess fructose, began using Coconut Sugar (see below). I generally only use fructose for baking or cooking if my sweetener of choice (honey) does not compliment to overall flavor or consistency of the recipe or meal.

Please Note: Some people with CSID also lack the enzymes to break down fructose. Consult your dietitian to determine if fructose is the best sugar-substitute for your individual case.


I’ve been asked a lot about using Stevia instead of sugar. Honestly, the main thing I don’t like about Stevia is that it tastes strange.  It’s also very expensive to use for baking if used in the quantities needed for the recipes on this blog. However, on occasion and in small quantities (such as to sweeten coffee or tea), I personally use it over artificial sweetener or a sucrose.

Since Stevia is an herb and I have heard from various sources that children should not take in large amounts of herbs (specifically medicinal) I have avoid using it for my children. There just isn’t enough long-term use to convince me it is safe. Stevia does not contain sugars of any form. In addition, the ingredients in Truvia are questionable, especially since one is “natural flavors”.

One final note to consider if choosing Stevia or Truvia is that this is marketed as a no-calorie sweetener. Since our children require a daily minimum of calories from carbohydrates (a sugar alternative being one of them), this sweetener of choice doesn’t add to their caloric needs.


To the best of my knowledge, agave nectar contains only fructose (up to 90%) and glucose. I have personally used agave nectar to sweeten my coffee and as a last resort to sweeten Parker’s chlorophyll or lemon slushy. This is one of those products that has recently become a popular sugar substitute, and thus earns a red-flag in my book. I have also heard rumors through helpful clerks at local health-food markets that some agave manufacturers may add corn syrup to help stretch product.

This may turn out to be a great sweetener of choice for those with CSID, but without more research or confirmed reports of successful use, I will leave it up to you to decide. In addition, since it is a form of fructose, we should consider overuse in conjunction with the research about high-fructose corn syrup.

One final note — I used a bulk-variety blue agave I purchased from Costco for several weeks about a year ago. I used it mostly in my coffee and in some baking and cooking and cannot recall any problems. I have used it for traveling when fructose is not available since many health food stores carry Agave and do not carry fructose.

I prefer agave nectar over crystallized fructose because it’s organic, not derived from gmo corn and it’s more readily available at grocery stores. However, processing techniques are questionable so I don’t consider it as natural an alternative as I once believed.


I wish I could explain why this form of sucrose doesn’t appear to bother those in my family, but I can’t. Perhaps it is like certain forms of starch, and simply easier to break down. I’ve been using it fairly consistently in my coffee for a little over a year now and haven’t experienced any issues that I’m aware of. My kids also prefer the taste over honey in baked treats. Daily intake is very minimal — less than 15 grams and if Parker eats anything containing it, he takes his digestive enzymes just in case.

1. HONEY (My #1 Choice!)

Perhaps I am a little partial to honey since it was the only sweetener I ever knew as a child. I kid you not…my mother made us honey sweetened carob cake with whole-wheat flour (which also probably included eggs from our own hens and raw, whole cows milk) for our birthdays!

Honey is the least processed of all sweeteners and has been used for many thousands of years longer than any of the other sweeteners listed here. Depending on the source, honey contains a very small percentage of sucrose and maltose and is mostly made up of glucose and fructose.

Read this article on How to Identify Fake Honey for some interesting facts and information on finding good-quality honey. The obvious choice is locally grown, unpasteurized honey as it has the most benefits overall.

Out of all the healthy foods I grew up with, honey remains one of the only foods our CSID children and myself can have without the need for digestive enzyme support. According to CSID Info, they have reports of some CSID families needing to use Sucraid with honey. They state that some do not use honey at all, but do not state why.

They also provide a detailed list of sweeteners, chemical breakdowns, and recommendations based on various CSID mutations (which are ever-changing and growing).

Please note: Children under the age of 1 year should not eat honey. Please consult your pediatrician regarding the safety of using of honey in baked goods for children under one year.

I hope you find this information helpful when determining which sweeter to choose for your child. Now you know why my recipes use either honey or fructose. I will continue to experiment with Agave in a few of my recipes to see how Parker likes it for both taste and tummy ease.

Recipe Tips, Tricks and Substitutes

“Mom, do you like cooking?” My daughter Tayler asked one afternoon as I began pulling out ingredients for a new recipe back in 2008.

“Not really. It’s frustrating to spend time and energy cooking something everyone just complains about.”

Less than two weeks later, my older daughter, Elora’s test results came back. She also had CSID in addition her five-year-old brother.

I took a deep breath, pushing back tears as my mind swarmed with the many struggles I would surely face. Then I had to laugh, recalling Tayler’s question. Whether I liked cooking or not, my family needed to learn to eat differently. I needed to learn to cook the foods that were best for all of us. Elora would be going off to college before I could blink. And all of our kids could potentially have children with CSID one day. Creating good cooking and eating habits would be essential to their future health and the future health of my grandchildren.

I decided creating a cookbook that my daughter could bring with her to college would also become valuable to every family facing the many challenges involved in the CSID diet. During the past several years, that effort to share my successes as well as my failures has had many ups and downs.

No, I don’t like cooking or baking. With the exception of  doing so with my sisters and mother during the holidays, cooking does not bring me much joy. However, when my little Parker comes up to me and reaches up to wrap his tiny arms around my waist after finishing off a whole plate filled with my latest sugarless, starch-less meal, I know every bit of my efforts have been worth it!

Here is a quick reference list to some things I have found helpful while adjusting to cooking the CSID way. Hopefully these tips will give you needed motivation or help you get through one more day of experimental cooking. Maybe you will also reap a harvest of smiles around the table and requests for a second helping…

1) Take a deep breath and focus on what you can do today. With five children, a self-employed husband and my over-achieving personality, I have had to face the very real fact that I cannot do it all. Sometimes I have more money than time. Other days I have more time than money. I don’t always plan ahead and often I make compromises as a result. However, I take comfort in each day as a new beginning.

2) Make small goals and plan when you can. If you are just getting started cooking CSID-friendly foods, decide which meals and recipes are most important. If your child is suffering from major symptoms, take it one day at a time. Replace one meal at a time. Begin with ingredient substitutes (see below), then move onto entire meals. Remove “problem” foods from your child’s reach or from your house completely.

3) Get the whole family involved. Talk to your spouse, grandparents, and siblings about how important diet changes are to your child. Find the recipes that more closely resemble what your family normally eats. Perhaps you can try desserts first. Recruit older children to help you make a salad, push the button on the blender when making smoothies, or scoop the muffin batter into the muffin tins. Share recipes with extended family or bring enough to share at the next family gathering.

4) Batch bake to save both time and money. Some ingredients, such as almond flour, can be very expensive if purchased in small quantities. Now that I have my list of “best recipes” (those I know my kids will eat and that are great for on the go) I know that ordering 5 or even 10 pounds of almond flour will ensure I have plenty on hand to batch bake. Other ingredients that are best to buy in bulk include eggs, butter, honey, fructose and unsweetened coconut. Usually I set aside one morning during the week and plan to batch bake several recipes at once. This saves time since many of the ingredients are similar. The amount you bake will depend on how much storage space you have in your refrigerator or freezer. The recipes I typically batch bake are coconut macaroons, almond flour muffins or cookies, coconut flour crepes, knox blox and lima bean soup. It is wonderful to have so many CSID-friendly foods on hand. I use them for a quick breakfast, school lunches, after-school snacks or as dessert leverage (yes, bribery!) when experimenting with a new dinner recipe.

5) Recipe tricks and tips. Every time I use a recipe, I discover something new. Sometimes I do not have all the ingredients I need. Other times I realize my directions needs tweaking. Some recent examples include…

  •  Omitting the paper cups for muffin or macaroon recipes. Almond flour sticks worse than any other flour! The last few times I have made muffins, I have generously greased the muffin tins with butter or coconut oil, and left out the muffin cups. A silicone or rubber spatula works great to remove the muffins as well. Cool for just a few minutes, then remove muffins to finish cooling on a rack.
  • Medium-High heat and less batter for coconut flour crepes. Make sure the pan is hot, butter is melted and that you use just enough batter to cover the pan. The original recipe calls for 1/4 cup of batter per crepe, when in reality 2 tablespoons is more accurate. Make sure the crepe cooks to the point of browning, and flip by lifting up just the edge of the crepe. Don’t try to get the spatula under the entire crepe (as you would with a pancake) or the crepe can break.
  • Cook extra chicken, turkey breast or vegetables. Cube, crumble and store for the next day’s meals. Cubed chicken can be added to salads for lunch. Cooked ground turkey and chopped veggies such as broccoli can be added to scrambled eggs for breakfast.

6) Ingredient Substitutes. Do you ever come across a recipe in a magazine that looks great, but your not sure how to substitute ingredients to make the recipe acceptable for the CSID diet? Most of my recipes were inspired by traditional recipes. Some of these exchanges are basic, while others may not be so obvious.

  • Use sea salt instead of regular salt. Even though salt of any kind can be digested, the benefits of sea salt are becoming so mainstream, that many packaged foods now boast it as their salt of choice. After using only sea salt for the past five or more years, I can now tell a huge difference in taste. Sea salt adds an authentic flavor and is void of the chemical side affects processed salt can create.
  • Exchange equal amounts of crystalline fructose for sugar.
  • White cooked lima beans replace other beans, pasta or rice. I usually purchase several cans of lima beans called “butter beans”. Be careful to read ingredient lists so that you know no sugar or starches are added. To remove added salt, drain beans and place in a small bowl with enough distilled water to cover beans. Soak for 15 minutes, and rinse in a collander. Then add sea salt to taste after warming. These beans also make a great thickening substitute for cream sauces or soups that normally call for white flour or cornstarch. Simply blend until smooth.
  • Almond flour for white flour. Since almond flour has a very different composition than white flour, a direct exchange for a traditional recipe will not work. Generally, almond flour bakes like quick bread. The best alternative I have found is to take one of my almond flour recipes, such as the banana-nut muffins and swap out the “flavor” ingredients. Exchange mashed banana and walnuts for shredded carrots (carrot cake), shredded apples (apple muffins), shredded zucchini, blueberries or strawberries, or grated cheese for a variety of flavors. Almond flour mixed with melted butter is also a great crust substitute for either pizzas or pies.
  • Spaghetti squash or cauliflower as a starch substitute. Spaghetti squash can be used for a pasta, as a dessert with honey and butter, added to muffins, soups and more. I use cauliflower as a crust substitute (see Hawaiian Pizza), fake mashed potatoes, instead of pasta, flaked with butter instead of rice and more.

Do you have recipe tips, tricks and substitutes to share? Have you come up with any of your own recipe ideas using these ideas or others? I would love your comments!

Induction Diet Summary

For the induction diet, remove all sucrose and starch (use Group A foods that do not need Sucraid) until child is symptom free for 3 weeks. Then begin adding 5 grams of sucrose per day with Sucraid, working up to 5grams sucrose per meal with Sucraid, then moving to 10 grams sucrose per day, etc.

I discovered that eliminating all dairy aside from yogurt, helped my son to thrive. According to several resources on digestive issues, removing lactose temporarily has proven to reduce symptoms more quickly.

Essential supplements:

NOTE: I have used Shaklee vitamins, supplements, and cleaning products for over 14 years. Their quality is superb and I highly recommend you find a local distributor or take advantage of their wholesale membership offers. Anything not offered through Shaklee, I order through Nature’s Sunshine, another long-lived company that also specializes in digestive health.

·         A liquid, powdered or chewable multivitamin without added sugar such as Shaklee Infant Powder or Incredivites, is essential.

·         Omega-3 supplement such as added Flax-oil to yogurt or smoothies.

·         Priobiotics that do not include added sucrose or starch.

For younger children, mashing supplements or blending works if they will not or cannot swallow tablets or capsules.

Optional Supplements I have personally found helpful for my family:

·         Adding Liquid Chlorophyll to juice or smoothies.  According to Nature’s Sunshine, chlorophyll is a “digestive tract detoxifier”, “supports intestinal health”, and “supports circulatory health”. There was a point in the early CSID days that the only liquid Parker had was his cup of chlorophyll mixed with distilled water, honey and lemon. I believe having this supplement consistently allowed his digestive system to recover from months of malabsorption as well as to get over bouts of diarrhea within days or even hours. Compared to the three weeks it can takes some children with CSID to recover from accidentally ingestion of too many sugars or starches, this is definitely a supplement I recommend! My son knows it helps him and often asks for his chlorophyll when his tummy is bothering him.

Sample Induction Diet Menu

Day 1

·         Scrambled eggs with chopped spinach, mushrooms.
·         2 TBS Liquid Chlorophyll diluted in 6 ounces water with half a squeezed lemon and crystalline fructose
·         Plain yogurt and blueberry blended with added flax oil and powdered vitamins.
·         Sliced ripe avocado
·         Cooked butter beans (if canned, make sure only salt added)
·         Diced tomatoes
·         Chicken breast strips cooked in coconut oil
·         Chlorophyll, lemon*, fructose mix
*adding lemon to all meals containing meat, egg, fish or poultry can aid in the digestion process

Day 2

·         Scrambled eggs with side of blueberries
·         Chlorophyll mixture
·         Albacore canned tuna (no soy flakes or broth added) mixed with 1 TBS plain yogurt and fresh lemon juice
·         Peeled and sliced cucumber
·         Turkey burger (no bun)
·         Steamed broccoli (add butter and sea salt to taste)
·         Mashed cauliflower (add butter and sea salt to taste)
Other snacks and foods:
 (don’t be afraid to serve breakfast for dinner or dinner for breakfast)
·         Welche’s Grape Juice
·         Use Kale, broccoli, bell pepper in scrambled eggs
·         Cranberries cooked in water and fructose
·         Steamed cabbage with butter
·         Celery and carrot slices (if your child can have hard foods)
·         Hard boiled eggs, chopped or sliced

Begin Adding Cheese and Some Dairy Once Diarrhea Has Stopped

·         Cottage cheese
·         Cream cheese
·         Sour cream
·         Grated cheddar cheese

Add Group A food to be taken with Sucraid after 3 weeks of no major symptoms

See Abbreviated Sugar and Starch Content in Foods as well as the complete list of foods by category from 


It is very important to stay in contact with your child’s doctor and dietitian during this process. These are only suggestions based on what has helped my child. The final decision of what and when to feed your child specific foods should be between you and your doctor. Keeping detailed records of all the food your child eats as well as any symptoms is the most accurate way to determine what your child can tolerate.
Even if it appears your child may not tolerate a specific food now, you may be able to add it at a later time once symptoms are under control. After my son was virtually symptom-free and gaining weight steadily, I was able to add most of the Group A foods plus almond-flour and dairy products. However, enzyme levels from his biopsy qualified him for Group B and now he is able to have most Group C foods in moderation without issues.

Sugar-Free, Starch-Free Shopping List

There are specific ingredients and product manufacturers I have grown to trust over the years. Please read through this list carefully and refer to it often. If I have received permission to list a particular brand name, I have used that brand. If I have not, then I have listed the ingredients that brand uses. Please make it a habit to ALWAYS check labels, even when using a trusted brand, as I cannot guarantee that a particular manufacturer has not changed its ingredients since the date of publication of this book.

There are a few parameters to master when you first start shopping for CSID-friendly foods and ingredients. First and foremost—label reading! Luckily, most of shopping lists include only single ingredient, fresh foods. For others, becoming aware of which ingredients may present a problem is grueling but worth the effort in the end!
In general, I never trust front label claims such as “all natural” or “sugar-free”, as I quickly learned most still include sugar substitutes that can cause secondary symptoms. These include soy products and any form of sugar, including evaporated cane juice.
Whenever possible, choose organic and locally grown for maximum health and environmental benefits.

~Starchy ingredients or association with starchy foods including rice, corn, potato, tapioca, garbanzo bean, peanut, wheat, flax, food starch, maltodextrin, soy or soy flakes, high fructose corn syrup, corn syrup, broth, or anything labeled “natural flavors”.
~Sucrose or artificial sugars including sugar, brown sugar, molasses, cane sugar, cane juice, evaporated can juice, palm sugar or syrup, sucralose (Splenda), aspartame, corn syrup, high fructose corn syrup. See my post on sugar substitutes for more details.
If you are not sure about an ingredient, it is safer to pass on that particular food. I have also learned from several sources that manufacturers are not required to disclose every single ingredient. For instance, they can label a food “sugar free” if there is less than one gram of sugar per serving.
If I have listed a particular brand name, it is due to the purity of the product, my success in using it, or a specific recommendation from either the SCD diet or the CSID approved foods list.
I have found some of these ingredients very difficult to avoid in certain foods, such as the inclusion of maltodextrin or food starch in most brands of cottage cheese, sour cream and even yogurt. However, there are brands out there who do not add fillers. Keep searching until you find one or purchase a yogurt maker to your own! Even when you do, continue to check labels regularly as manufacturers change ingredients often.

This ‘staple’ list includes foods I always try to have on hand. Most foods are non-perishable or if fresh, will be used within a week if you use the weekly menu plan.
Please don’t be discouraged at how long this takes the first few times around. After a few shopping trips, you will soon become an expert at quickly scanning labels for key ingredients!
I have provided links for some of the harder to find foods so that you may either order them directly or know what you are looking for at the health food store.

These lists are all inclusive and are to be used after success implementation of the Induction Diet described in section two. Not all of these items are used in the recipes, but they are all handy to have available when possible.

Welch’s Grape Juice—Bottle only
Dole Pineapple Juice-Canned in 100% juice, not frozen
Landers 100% Pomegranate Juice (no other juice added)
Distilled Water (2 gallons minimum)
Sparkling Mineral Water without added sodium
Tomato Juice* (tomatoes, salt and ascorbic acid only)
Apple Cider (cloudy, not clear)
Dandelion Root Tea
Peppermint Tea
Lemon-Ginger Tea

Green Beans (fresh or frozen)
Fresh or Frozen Cauliflower
Grapes (white or red)
Baby Carrots
Snow Peas
Lettuce (butter, Romaine, red leaf, etc.)
Tomatoes (vine-ripe)
Strawberries (Fresh and Frozen, no sugar added)
Blueberries (Fresh or Frozen)
Lemons (buy in bulk if possible)
Zucchini (summer squash)
White mushrooms

Dry Lima Beans (or canned Butter Beans with no additives)
Canned Olives
Canned Pineapple, Dole sweetened with pineapple juice ONLY
Albacore or yellow fin canned tuna (no broth or soy flakes)
Canned coconut milk with no additives
Almond butter without added sugar

Red Wine Vinegar
Dry White Wine
Wheat Free Tamari
Cold-Pressed Olive Oil and/or Grape Seed Oil
Organic Coconut Oil
Sea Salt
PureVanilla Extract (check for no-sugar, organic if possible)
Ener-GBaking Powder (gluten, wheat, dairy, aluminum free and low sodium) OR Baking Soda
Individual spices: Oregano, Basil, Thyme, Sage, Rosemary, Dill, Black Pepper
Flax Oil
Unsweetened Shredded Coconut (Order by phone from Lucy’s Kitchen Shop or online at

Unsalted Butter (I add sea salt)
Whole organic cow’s milk
Heavy Whipping Cream
Medium or Mild Block Cheddar Cheese
Block Jack or white cheese
Plain Yogurt (whole milk if you can find it)
Parmesan Cheese* (Fresh Grated with no fillers is best)

Cut-Up or Whole Organic, Free-Range Chicken
Ground Turkey
Ground Beef (all natural, grass fed if possible)
Turkey Bacon (use with Sucraid if you cannot find a brand without sugar)
FreshWater Salmon Fillet (frozen single portions ok, but check label, Costco, Kirkland Brand)
Tilapia Fillets
Fresh Sliced Turkey or turkey breast strips (glucose added, ok)
Frozen Chicken Strips and/or Chicken Breasts
Turkey Burgers (Costco, Kirkland Brand are the Best!)
Eggs (Brown/Free Range is best) (2 dozen minimum)
Crystaline Fructose (stores that sell this in bulk include Winco, Raleys, Sprouts, Fred Meyer). Can be ordered in bulk from or in non-GMO 15 ounce containers from Glory Bee Foods.
Yogurt Starter (Lucy’s Kitchen Shop) 

SHOPPING LIST items when Sucraid is added to diet

Bell Peppers (any color)

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Traditional Baking Powder/Baking Soda Substitute

One of the converted ingredients I use for all my baking is Ener-G Baking Powder. I wanted to provide you the link and let you know as far as the recipes I have posted so far, you will have to double the amount of baking powder if you use Ener-G. Ener-G Baking Powder is gluten free, wheat free, dairy free aluminum free and low in sodium.

For future posts, I will indicate in parenthesis that the amount of baking powder is in Ener-G measurements. (Ener-G, reduce by half if using other baking powder/soda)

However, keep in mind that even the aluminum free baking powder contains corn starch. Baking soda also contains high levels of sodium. I have had no problems whatsoever converting to Ener-G for all my baking needs.

I found Ener-G in the health food section of my local grocery store, but if you cannot find it, the link will take you right to their website and order page.

Health Benefits and Nutrient Content of Foods

Benefits and Nutrition Information about the Foods Used in this Book

Of the foods included in many of the recipes and supplements I am recommending for the cookbook, nearly all of them fall under the list of World’s Healthiest Foods. Though I have not included every single ingredient, and added a few extra foods to this list, I hope you will be encouraged to see how beneficial these foods can be to your whole family in addition to your children with dietary limitations.

I have provided links if you would like more in depth information on each food.
The links will take you to the World’s Healthiest Foods website page regarding that food. You can also find information about some of these foods and supplements along with health benefits not included in the WHF site under the blog post Digestive and Alkaline Support Supplements.

Also, click on USDA to search any food and find the nutrient breakdown including amounts of starch, sucrose, and maltose. The USDA information is similar to that provided on the csidinfo website, which appears to be down until further notice.

Click on the food name for it’s health benefits.

Bell Pepper
Green Beans
Romaine Lettuce


Beef, lean organic


Almonds (blanched)
Olive Oil
Sunflower Seeds

Maple Syrup

Lima Beans (butter beans)