If you eat meat, you will have more menu options for lunch and dinner. Meat does not contain tannin but beware of additives and preservatives.
If you are a vegetarian, eggs will make up your main source of protein during the diet. Dairy is high in protein, but you will not be able to eat cheese as it contains rennet and salt (manufacturers are not required to include rennet or the additives added to salt in the list of ingredients). If you do prove to have a tannin intolerance after doing the elimination diet, you might find that you are not as sensitive to tannin as some people and therefore might be able to eat cheese without any problems. You can test it out for yourself after the elimination diet.
I’m not sure why, but I get slight tannin symptoms if I eat prepacked fish wrapped in cling film and plastic. It could be because the fish contains a preservative that doesn’t have to be included in the list of ingredients, or there is something on the plastic that contains tannin. So I always buy from the fresh fish counter. If you eat red meat, I suggest you buy it from the fresh meat counter, at least for the elimination diet.
Meal Suggestions
I have not yet included cooking instructions for the following meals as they are all fairly simple. If you are new to cooking, they can be found online. Just be sure to replace the ingredients with tannin-free ingredients.
Only use rapeseed oil, olive oil, or butter for cooking.
Vegetarian
Boiled eggs with toast.
Eggs on toast.
Garlic mushrooms on toast.
Omelette with sauteed leeks and courgettes.
Sauteed leek and courgette flan.
Creamy mushroom pasta.
Fish
Baked, steamed, or fried fish.
Creamy salmon pasta.
Fish in batter.
Cod with leek sauce.
Meat
Roast chicken, beef, etc.
Steak and chips.
Chicken with mushrooms and garlic in butter.
Chicken with mushrooms, garlic, and cream.
Sides
Salad – Lettuce, grated carrot or beets, celery, peeled green apple.
Salad dressing – Olive oil and fresh lemon juice.
Olive oil, fresh lemon juice, and honey.
Pasta or rice.
Baked potatoes, chips, roast potatoes, etc
Mashed potatoes with unsalted butter or cream and Himalayan salt.
(If you think you might also have a nightshade intolerance – avoid potatoes during the diet).
List of vegetables that DO NOT contain tannin and can be steamed, boiled, or fried for side dishes.
- Carrots
- Leeks
- Garlic
- Courgettes
- Spinach
- Brocolli
- Cauliflower
- Cabbage
- Brussel sprouts
- Kale
- Potatoes (are nightshade, though).
- Sweet potatoes
- Parsnips
- Swede
- Turnips
- Celeriac
- Celery
- Beetroot
- Asparagus
- Mushrooms
Desserts (see recipes page)
Apple crumble or Apple pie.
Homemade rice pudding.
Pancakes.
Flapjacks or shortbread.
You will find further information about how to follow the two day tannin elimination diet on the following pages: Introduction, Breakfast, Recipes and Snacks, and Miscellaneous Points and Reminders.