How to do an Elimination Diet

Have you been experiencing fatigue, chronic pain, allergies, sinus issues, depression, anxiety, bloating, cramping, abdominal pain, diarrhea, and/or constipation? Or maybe you just aren’t feeling your absolute best.  If so, you might want to consider the elimination diet. The elimination diet is the gold standard for uncovering food sensitivities and food intolerances that are frequently overlooked as a major contributor to a whole host of inflammatory conditions. It’s been used by allergists and registered dietitians for decades and is currently used frequently in functional medicine.  It can be extremely valuable in finding information.  It uncovers foot triggers which can help you determine what foods are best for you…and of course, what foods are not. There is no one size fits all.  Everyone is unique.

What does the Elimination do?

The elimination diet helps to decrease inflammation, identify food triggers, reduce intestinal permeability i.e. leaky gut., decrease inflammation, reduce toxic burden, and it is high in phytonutrients and it is not calorie restrictive. If you have already been diagnosed with leaky gut, autoimmune, or any other inflammatory condition (nearly 90% of all conditions), then this would be something that is highly recommended to initiate a gut healing protocol to remove these potentially inflammatory foods. It is not a calorie restricted plan, so it is not meant to be a weight loss diet. Instead, it is meant to be an “information diet”, which means it is not a forever plan. This diet is comprised of all whole natural foods, there’s nothing processed. You are eliminating all of the potentially inflammatory foods. Some of those foods include, coffee/tea, alcohol, corn, soy, peanuts, processed meats, red meat, gluten, dairy, and so on. (See below) You would be eliminating these foods for at least four weeks.

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What foods do you eliminate?

  • corn
  • dairy
  • gluten
  • eggs
  • peanuts
  • white sugar
  • shellfish
  • soy
  • beef
  • processed meats
  • pork
  • coffe, tea, chocolate

How to prepare

For this to be successful, it is vital to have a preparation period. One to three months preparation time is recommended to prepare for it, so that you can just go into it with ease. The last thing you want it to do is create stress, ie. Inflammation, on your body.  You’ll want to make sure it is the right time in your life and things are relatively calm. It is extremely challenging to eat out when you are on the Elimination Diet. Lastly, it’s often easier if you slowly work out one to three foods at a time and find replacements for them before you begin. You want to be fully prepared, which is why it is strongly recommended to work with a professional to guide and support you through the process.   

How to reintroduce

The reintroduction phase is the most important part and many people fail to do this. They sometimes get frustrated and eat something that has multiple inflammatory triggers like pizza that includes gluten, dairy, and tomato sauce. Then, they don’t feel their best and don’t really know why. What it the gluten? The dairy? The tomato sauce with all the preservatives? This is why it’s really important to do a very careful and systematic reintroduction of foods. To give you an example of how that looks, you would do the elimination diet for 30 days. Then, on day 31 you choose a food that you really want to bring back into your life. Let’s say its eggs. So, what you would do is have eggs on day 31 in the morning and in the afternoon. You would wait four days, and you would see what kind of symptoms or adverse reactions you may have. A food reintroduction tracker is very helpful for this information. You might have nausea, bloating, abdominal pain, joint pain, etc. If you have negative or adverse symptoms within that four-day window, then eggs, right now, are a ‘no go’. You would wait at least three months before you reintroduce them again. This might mean that your gut needs more time to heal or that eggs are never going to be part of your diet. You can then make a conscious decision to include this in your life knowing the effects it has on you, or now that you have that information, limit or eliminate it. The goal is to find this information, so you know exactly what is helping you feel your best. That means having energy and living with vitality, versus feeling like crap every day, but not really knowing why.

Summary

The elimination diet is extremely valuable when you’re dealing with multiple medical symptoms. It is very challenging for many because they don’t realize just how many of the foods they are consuming on a regular basis. Most people need a lot of support and guidance through the process.  So, again I strongly encourage you to reach out to a registered dietitian or functional medicine doctor to help you through this process.

If you are interested in feeling your best and you need help, reach out to schedule an appointment to get you started on your journey.