You habitually start the day feeling bloated, sluggish, or have a persistent headache. You’ve tried changing your exercise habits, your sleep hygiene, or even adding meditation. Nothing seems to help. what’s next? Adjust your diet. But knowing where to start can be overwhelming. Enter elimination diets: an easier way to identify which foods are harming your health. If executed properly (and under professional guidance), they can Transformative.
Your elimination diet roadmap is here. With your energy in mind, we share the 411 Elimination Diet. Learn what they are, whether they are right for you (spoiler alert: they may not be right for you!), and how to successfully implement and follow one of them.
Edie Horstman
Edie is the founder of nutritional coaching company Wellness with Edie. Drawing on her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.
What is an elimination diet?
An elimination diet is a short-term eating plan. It’s not so much a diet as a specific regimen, since it doesn’t last longer than two months. The goal is to identify food sensitivities, intolerances, or allergies that contribute to a range of health issues (digestive issues, migraines, skin conditions, fatigue, etc.). In other words, an elimination diet is designed to identify foods that may cause an adverse reaction in the body.
How does an elimination diet work?
In theory, an elimination diet is simple: It involves removing potential trigger foods from your plate and then gradually reintroducing them. That said, actual execution requires careful planning, monitoring and discipline. (More information on the length and types of elimination diets below!)
The process involves two main stages:
- Elimination stage. Eliminating specific foods or food groups from your diet for a period of time (usually 4-8 weeks).
- Reintroduction phase. Gradually reintroduce each eliminated food (one at a time), monitoring your body’s response to determine if any symptoms reappear.
What is the point of an elimination diet?
Unlike standard diets, which often focus on weight loss, elimination diets are more about identifying (and hopefully eliminating!) the underlying causes of chronic symptoms. The key is to figure out which foods trigger certain symptoms in your body. If done correctly, this process will reveal how certain foods affect your body, leading to important Improves symptoms such as bloating, headache, fatigue and hives.
Elimination Diet Benefits
Whether you want to boost energy, reduce digestive discomfort, or maintain overall health, there are many reasons to do an elimination diet.
Identify food sensitivities
One of the main reasons why elimination diets are popular? They can identify foods that cause adverse reactions. If you’re tired of throwing darts at the wall to deal with unexplained symptoms, an elimination diet can change your life.
personalized nutrition
Unlike one-size-fits-all diets, elimination diets offer a personalized approach to nutrition. By understanding which foods your body does not tolerate well, you can tailor your diet to meet your unique needs. Hello, biological entity!
Raise awareness
Last but not least, elimination diets encourage mindful eating. This increased awareness will lead to healthier eating habits and Learn more about how different foods affect your body. (Win-win!)
Eliminate dietary shortcomings
All that said, are elimination diets worth the hype? Depending on your relationship with food and/or lifestyle, they can become slippery slopes.
Restrictive nature
Elimination diets are restrictive – full stop. This makes it difficult for them to persist and May result in feelings of deprivation. They can also make meal planning/eating out more challenging.
nutritional deficiencies
Without professional guidance, reducing your intake of a variety of foods can lead to nutritional deficiencies. Making sure you’re still getting the nutrients you need to thrive is crucial.
time consuming
The process is lengthy and requires careful tracking of what you eat and how you feel. Commitment is key!
Continue food culture
Unfortunately, elimination diets reinforce the negative effects of diet culture. A focus on restriction—and an underlying obsession with food choices—reflects disturbed eating patterns.
How to know if you need an elimination diet
Let’s back it up. Before starting an elimination diet, it is necessary to evaluate whether it is necessary. After all, not everyone needs an elimination diet! But if you experience any of the following signs, it’s worth considering.
- Chronic digestive problems. Persistent bloating, gas, diarrhea, or constipation that does not improve with other treatments.
- Unexplained health symptoms. Symptoms that have not yet been diagnosed or effectively treated, such as migraines, fatigue, joint pain, or skin conditions, may be related to food intolerances.
- Past history of allergies. Having a history of allergies or food intolerances may mean you are more susceptible to other food-related problems.
- Autoimmune diseases. Conditions such as celiac disease, rheumatoid arthritis or irritable bowel syndrome (IBS) are often associated with food allergies. Fortunately, an elimination diet may help control symptoms.
Different Types of Elimination Diets
Of course, there are many ways to implement an elimination diet. These agreements range from basic to high Specific – including certain herbs, supplements or tinctures you want to take in combination. The following are popular elimination diets.
basically elimination diet
Focus on removing the most common allergens like dairy, gluten, soy, nuts, eggs and shellfish. This method is suitable if you have general symptoms and no known specific food allergies.
FODMAP diet
Targets specific carbohydrates known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) that may cause digestive issues. This diet is often recommended for people with irritable bowel syndrome.
Overall 30
A 30-day plan to eliminate sugar, alcohol, grains, legumes, soy and dairy to promote natural, unprocessed foods and identify potential triggers. You can read our thoughts on Whole30 here!
Autoimmune Protocol (AIP) Diet
This diet is designed for people with autoimmune diseases and is free of grains, legumes, nightshades, dairy, eggs, nuts, seeds and processed foods. It focuses on nutrient-dense foods to reduce inflammation and promote gut health.
The Right Way to Eliminate Diets
Whichever elimination diet you choose, planning and monitoring is key. To guide you on your journey, consider the following steps:
- Consult a professional. This is very important! Your healthcare provider (or ideally, a registered dietitian/naturopathic doctor) will help plan a balanced elimination phase.
- Create a food diary. Keep track of what you eat and any symptoms you experience. This helps identify patterns and correlations.
- Plan your meals. Prepare a list of foods you can eat and plan your meals to ensure you are getting enough nutrients.
- stay committed. Follow the elimination phase strictly for at least two weeks. Any deviation will affect your results.
- Monitor and reintroduce. Pay close attention to your body’s reaction as you reintroduce each food, a few days apart. Note any symptoms that reoccur.
How should you track symptoms on an elimination diet?
To get the most benefit (from an elimination diet), you need to track your symptoms effectively. Although it may feel like a chore, you’ll be glad you did it. When it comes to keeping a detailed food journal, write down everything — yes, everything — you eat and drink every day. If possible, include portion sizes and preparation methods.
Beyond that, take note of any symptoms you experience, their severity, and a time stamp. Be specific about how you are feeling (i.e. fatigue). Finally, use a consistent rating system. Create a scale (1-10) to assess the severity of symptoms. This way, you’ll be able to easily track changes over time.
What foods are typically removed from an elimination diet?
It depends, but typical contenders include:
- Dairy products (milk, cheese, yogurt)
- Gluten (wheat, barley, rye)
- I am (tofu, I am milk, I am sauce)
- Egg
- Nuts and seeds (peanuts, almonds, sunflower seeds)
- Shellfish and fish
- corn
- Nightshade vegetables (tomatoes, potatoes, eggplants, peppers)
- Ultra-processed foods and additives (artificial sweeteners, preservatives)
- caffeine and alcohol
What to eat during an elimination diet
On the other hand, what can you eat during an elimination diet? In general, focus on natural, unprocessed foods that are less likely to cause a reaction. For most people, safe options include:
- protein. Lean meats, poultry, fish and plant-based proteins such as lentils (if legumes are not avoided).
- vegetable. Most non-starchy vegetables such as leafy greens, broccoli, and carrots.
- fruit. Berries, apples, pears, apricots and bananas.
- cereals. Gluten-free grains such as quinoa, rice, and oats (if grains are not avoided).
- Healthy fats. Olive oil, coconut oil and avocado.
Taking supplements during an elimination diet
As mentioned before, it is normal for certain nutrients to drop when you are on an elimination diet (assuming you restrict certain foods/food groups). Thankfully, supplements can help fill these gaps. Check with your healthcare provider, but the following supplements are worthy of pantry space (with or without an elimination diet):
- Various vitamins. A comprehensive multivitamin can help fill general nutritional gaps.
- calcium. If you avoid dairy, calcium supplements can help keep your bones healthy.
- Vitamin D. Like calcium, vitamin D3 is essential for bone health, immune function, and healthy hormones.
- Omega-3 fatty acids. If you don’t eat fish, consider using high-quality fish oil to promote heart and brain health.
- Probiotics. Supports gut health, especially if you don’t eat foods that naturally contain probiotics like yogurt.
- magnesium. Magnesium is important for muscle and nerve function, so it’s always worth taking up space on the shelf (especially if you avoid nuts and seeds).
- B-complex vitamins. If you’re not eating grains, make sure you’re getting enough B vitamins to promote energy metabolism and overall health.
- iron. If you avoid red meat and certain grains, consider taking an iron supplement to prevent iron deficiency.
Return to normal diet
Once you’ve successfully identified problematic foods, how do you get back to eating normally? With the help of your healthcare provider/nutritionist, you need to reintroduce foods slowly. Be patient! Gradually reintroduce each eliminated food, one at a time, while closely monitoring your body’s response. If your symptoms return, you may need to abstain from this food for a long time (except in special, uncommon circumstances!). If this is the case, look for suitable alternatives to maintain nutritional balance.
Final Decision About Elimination Diets
Ultimately, elimination diets yes A very valuable tool for identifying food sensitivities – and for that matter, improving your overall health! Once you recognize your body’s unique response to different foods, you can make smart dietary choices that will keep you feeling energized, balanced, and vibrant. With the guidance of a trusted provider, you’ll be able to customize your elimination diet to meet your body’s unique needs. I wish you good health and prosperity.
