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Understanding the Elimination Diet: What You Need to Know

Writer's picture: D WilsonD Wilson

Easy-to-Understand Guide: Elimination Diet

Understanding the elimination diet. Easy to understand guide.
Understanding the elimination diet. Easy to understand guide.

The Elimination Diet is a short-term eating plan aimed at identifying food triggers that may be causing health issues such as digestive problems, low energy, headaches, skin irritations, and more. This guide walks you through the basics of the diet, foods to avoid, approved foods, and how to reintroduce foods properly after the elimination phase.


Step 1: Understanding the Basics



  • Goal: Remove common food triggers to reduce inflammation, support gut healing, and identify foods causing symptoms.

  • Duration: Typically 3 weeks for the elimination phase, followed by a reintroduction phase.

  • Key Features:

    • Gluten-free

    • Dairy-free

    • Avoids common allergens (soy, peanuts, eggs, etc.)

    • Promotes whole, nutrient-rich foods

    • Focus on body awareness and healing


Foods to Avoid


Dairy

Milk, cheese, yogurt, butter, sour cream, ice cream

Gluten-Containing Grains

Wheat, barley, rye, spelt, oats (non-gluten-free), bread, pasta, crackers

Proteins

Beef, pork, shellfish, eggs, processed meats

Legumes

Soy, soy products, peanuts

Sugars & Sweeteners

White sugar, brown sugar, high-fructose corn syrup

Beverages

Coffee, tea (except herbal), energy drinks, soda, alcohol

Miscellaneous

Chocolate, corn, processed/packaged foods, artificial sweeteners


Approved Foods


Protein

Poultry (chicken, turkey), wild game (bison, venison), fish (low-mercury like salmon), legumes (except soy)

Dairy Alternatives

Unsweetened almond milk, coconut milk, flax milk, coconut yogurt

Vegetables

All non-starchy vegetables (broccoli, spinach, kale, zucchini, etc.)

Fruits

Berries (blueberries, strawberries, raspberries), apples, kiwis, pomegranate seeds

Gluten-Free Grains

Quinoa, rice, millet, buckwheat, teff, amaranth

Healthy Fats

Extra virgin olive oil, avocado oil, coconut oil, ghee (if tolerated), nuts (except peanuts)

Beverages

Filtered water, herbal teas, coconut water

Spices & Condiments

All herbs and spices, vinegars (apple cider, balsamic), unsweetened mustard

Sweeteners (limited)

Raw honey, pure maple syrup, coconut sugar, stevia


Creating Your Grocery List


Proteins

  • Chicken, turkey (pasture-raised, organic)

  • Wild-caught fish: salmon, mackerel, sardines

  • Lentils, chickpeas, black beans


Vegetables

  • Kale, spinach, arugula, broccoli, cauliflower, zucchini, carrots, celery, bell peppers

  • Sweet potatoes, squash (starchy vegetables for energy)


Fruits

  • Blueberries, blackberries, strawberries, raspberries

  • Apples, kiwis, pomegranate seeds


Whole Grains

  • Quinoa, rice (brown, white, wild), buckwheat, amaranth, millet


Dairy Alternatives

  • Unsweetened almond milk, coconut milk, flax milk

  • Coconut yogurt


Nuts & Seeds

  • Almonds, cashews, walnuts, sunflower seeds, chia seeds, flaxseeds


Healthy Fats

  • Extra virgin olive oil, avocado oil, coconut oil, ghee (clarified butter)


Beverages

  • Filtered water, herbal teas (peppermint, chamomile, rooibos)

  • Coconut water (unsweetened)


Spices & Condiments

  • Fresh herbs (basil, cilantro, parsley)

  • Spices (turmeric, cinnamon, ginger)

  • Vinegars (apple cider, balsamic)


Tips for Success

  1. Plan Ahead: Shop for all ingredients before starting. Prep snacks and meals in advance.

  2. Stay Hydrated: Drink plenty of filtered water daily.

  3. Read Labels: Avoid hidden additives, gluten, or dairy in packaged foods.

  4. Avoid Eating Out: Stick to homemade meals to control ingredients.

  5. Monitor Symptoms: Keep a journal to track how you feel after meals.


Step 2: Reintroduction Phase

After 3 weeks, reintroduce foods one at a time to identify triggers:

  1. Pick one food (e.g., eggs) and eat it for 1 day.

  2. Observe symptoms for 48 hours.

  3. If no reaction, keep the food and move on to reintroducing the next.

  4. If symptoms occur, avoid the food for 3–6 months before trying again.


This guide simplifies the Elimination Diet process, helping you focus on approved foods, meal planning, and identifying potential food triggers. Reach out to your healthcare provider if you have questions or need additional resources.

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