Madeleine Hull
The Reduced Excitatory Inflammatory Diet (REID) is a lifestyle-changing diet that focuses on reducing inflammation and balancing neurotransmitters by eliminating excitatory and inflammatory food sources. The diet emphasizes the consumption of a variety of whole foods, especially raw green vegetables, and the reduction of animal protein and meat. REID also encourages the use of herbs and natural remedies, and discourages the use of supplements. The program provides suggested daily food ratios and a food pyramid as a quick reference guide.
REID Diet Characteristics and Values
| Characteristics | Values |
|---|---|
| Purpose | Reduce excitatory and inhibitory signaling imbalance and inflammation |
| Food focus | Whole foods, vegetables, especially raw green vegetables |
| Food to reduce | Gluten, casein, soy, corn, commercially processed foods with additives, animal meat, dairy |
| Food to increase | High-fibre vegetables, herbs |
| Individualized | Yes, tailored to meet specific needs and food culture/preferences |
| Microbiome balance | Yes, with most microbial activity in the large intestine |
| Gut health | Yes, healing and balancing the gut |
| Sleep | Improved sleep |
| Allergies | Reduced allergies |
| Behaviour | Reduced extreme behavioural reactions |
| Weight loss | Not mentioned |
| Exercise | Not mentioned |
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What You'll Learn
The REID Program is a lifestyle-changing diet
The core principle of the REID Program is to improve neurotransmitter balance by reducing the consumption of excitatory and inflammatory foods. These include gluten, casein (a class of proteins found in dairy), soy, corn, and commercially processed foods with food additives, particularly those containing free glutamate and aspartate. By reducing the intake of these foods, the REID Program aims to decrease inflammation and balance neurotransmitters, specifically glutamate (excitatory) and GABA (calming).
The diet emphasizes the importance of whole foods and encourages a diverse range of food choices. Dr. Katherine Reid's recommended food proportions, also known as the "REID Perfect Plate," consist of 75% raw and cooked high-fiber vegetables, 15% protein and fats, and 10% dietary fiber resistant-starch and fruits. This approach ensures that individuals get their nutrients from a variety of food groups, with vegetables being the primary source.
The REID Program also suggests daily food ratios and provides a food pyramid as a quick reference guide for making daily dietary choices. It encourages the consumption of fresh, natural, and unaltered foods while also recognizing the availability of food products from companies that create items without harmful additives. Additionally, the program addresses the importance of reducing animal protein consumption without eliminating it entirely. While it is not a vegan diet, REID discourages overconsumption of animal meat and dairy to prevent increased inflammation and the production of toxins from microbial fermentation.
The REID Program is a comprehensive lifestyle change that goes beyond food choices. It considers the impact of environmental exposures, such as common household cleaners, pesticides, and herbicides, on overall inflammation and health. The program also emphasizes the role of herbs in restoring proper gut and neurological function and encourages the use of culinary herbs and herbal teas. Furthermore, individuals are encouraged to tailor the program to their specific needs, taking into account their unique health issues and food preferences.
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Reduce excitatory and inhibitory signalling imbalance
The Reduced Excitatory Inflammatory Diet (REID) is a food lifestyle that aims to reduce excitatory and inhibitory signalling imbalance by improving neurotransmitter balance and reducing inflammation. This is achieved through a balanced whole food approach that eliminates excitatory and inflammatory food sources.
Some of the most prevalent excitatory and inflammatory foods are gluten, casein (a class of proteins found in dairy), soy, corn, and commercially processed foods with various food additives, particularly those containing free glutamate and aspartate. These foods are problematic due to their high concentration of unbound/free glutamate (glutamic acid), commonly found in processed foods as a food additive or created during commercial food manufacturing.
To reduce excitatory and inhibitory signalling imbalance, the REID diet suggests the following:
- Consume a variety of whole foods: Overconsumption of any one food can contribute to dysbiosis, inflammation, and glutamate signalling. Eating a diverse range of whole foods in small amounts helps create a balance in your microflora.
- Reduce consumption of animal meat: REID is not a vegan diet, but it stresses avoiding overconsumption of animal protein. Animal protein fermentation contributes to increased inflammation, glutamate, and other inflammatory byproducts.
- Increase consumption of high-fibre, nutrient-rich vegetables: Proper nutrition can help protect against glutamate damage and restore gut health. REID suggests daily food ratios with the highest ratio consisting of high-fibre vegetables.
- Use herbs and herbal teas: Herbs can help combat underlying infections, intestinal overgrowth, and restore proper gut and neurological function. Many REID followers start with culinary herbs and gradually incorporate herbal teas.
- Eliminate food additives and commercially processed foods: These often contain excitatory substances like free glutamate and aspartate, which can cause extreme behavioural reactions.
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Remove inflammatory food sources
The Reduced Excitatory Inflammatory Diet (REID) is a food lifestyle that aims to reduce excitatory and inhibitory signalling imbalance and lower inflammation through a balanced whole food approach. The diet is heavy on vegetables, especially raw green vegetables, and light on meat, with only one serving of meat per day.
To start the REID diet, it is important to remove inflammatory food sources. Some of the most prevalent excitatory and inflammatory foods are gluten, casein (a class of proteins found in dairy), soy, corn, and ready-to-eat or commercially processed foods with various food additives, particularly those containing free glutamate and aspartate. These foods can be problematic because of their high concentration of unbound/free glutamate (glutamic acid), which is also known as MSG. MSG is commonly found in processed foods as a food additive or created as a byproduct of commercial food manufacturing processes.
In addition to processed foods, other inflammatory food sources include refined sugar, inflammatory oils, and food dyes. It is also important to work on resolving individual food sensitivities and intolerances, which may include processed grains. For example, some people on the REID diet may be sensitive to oxalates, which are found in high amounts in spinach and other healthy foods.
Herbs play an important role in the REID diet, as they can help combat underlying infections, intestinal overgrowth, and pathogens, as well as restore proper gut and neurological function. Culinary herbs are often used, and some people also incorporate healing herbal teas.
The REID diet is not a vegan diet, but it does stress the importance of avoiding overconsumption of animal protein. When animal protein is consumed in excess, it can lead to protein fermentation in the gut, which contributes to increased inflammation, glutamate, and other inflammatory byproducts.
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Achieve microbiome balance through foods
The Reduced Excitatory Inflammatory Diet (REID) is a food lifestyle or program that focuses on reducing excitatory and inhibitory signalling imbalance and inflammation through a balanced whole food approach. The REID diet is not vegan, but it does emphasise the importance of reducing animal protein consumption. This is because overconsumption of animal protein increases toxins produced from microbial fermentation, which contributes to increased inflammation and other inflammatory byproducts.
To achieve microbiome balance through foods, REID works with individuals to address their specific microbiome imbalance issues. This can include too much microbial activity in the small intestine or too few nutrients reaching the microbes in the large intestine, where most microbial activity should occur. Proper motility function is important and can be restored through various foods and herbs.
The REID program suggests daily food ratios, with the greatest ratio consisting of high-fibre vegetables. This is because fibre fermentation in the gut feeds and nourishes good bacteria, supporting gut health. The diet also encourages the consumption of a variety of whole foods to create diversity in your microflora. Overconsumption of any one food can contribute to dysbiosis, inflammation, and glutamate signalling.
Herbs are also important in the REID diet, as they can help combat underlying infections, intestinal overgrowth, and pathogens, as well as restore proper gut and neurological function. Many people following the REID diet start with culinary herbs and gradually incorporate healing herbal teas. The diet also stresses the importance of avoiding inflammatory food sources, including refined sugar, inflammatory oils, food dyes, and processed grains.
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Reduce animal protein consumption
The Reduced Excitatory Inflammatory Diet (REID) is a food lifestyle that focuses on reducing excitatory and inhibitory signalling imbalance and lowering inflammation through a balanced whole food approach. The diet encourages the consumption of whole foods and discourages commercially processed foods that contain excitatory substances like free glutamate and aspartate.
REID is not a vegan diet, but it does emphasise the importance of reducing animal protein consumption. Overconsumption of animal protein can lead to increased toxins produced from microbial fermentation in the gut. This, in turn, contributes to higher levels of inflammation, glutamate, and other inflammatory byproducts such as ammonia, phenols, and amines. Therefore, the REID diet suggests that animal meat should not exceed 10% of one's protein and fat intake.
To reduce animal protein consumption, one can incorporate more plant-based sources of protein into their diet. Legumes, nuts, seeds, and grains are excellent alternatives that can provide sufficient protein while also offering additional nutritional benefits. For example, legumes are a good source of fibre and B vitamins, while nuts and seeds are rich in healthy fats and antioxidants.
Additionally, the REID diet recommends consuming a variety of whole foods to create diversity in one's microflora. This can include a range of fruits, vegetables, and whole grains. By including a variety of plant-based options, individuals can ensure they are getting a well-rounded array of nutrients while also reducing their animal protein intake.
It is important to note that the specific needs of each individual may vary, and it is always recommended to consult with a healthcare professional or a dietician before making any significant dietary changes.
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Frequently asked questions
The Reduced Excitatory Inflammatory Diet (REID) is a food lifestyle focused on reducing excitatory and inhibitory signaling imbalance and reducing inflammation through a balanced whole food approach.
Gluten, casein (a class of proteins found in dairy), soy, corn, and commercially processed foods with various food additives, particularly those containing free glutamate and aspartame. Overconsumption of animal protein is also discouraged.
The REID diet is heavy in vegetables, especially raw green vegetables. It also recommends the use of herbs, both culinary and for healing.
Start with a few simple, safe foods, such as romaine lettuce, olive oil, and salt. You can then slowly add new foods, such as fresh-squeezed lemon juice and green smoothies.
