Easy-to-Understand Guide: Elimination Diet

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
Plan Ahead: Shop for all ingredients before starting. Prep snacks and meals in advance.
Stay Hydrated: Drink plenty of filtered water daily.
Read Labels: Avoid hidden additives, gluten, or dairy in packaged foods.
Avoid Eating Out: Stick to homemade meals to control ingredients.
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:
Pick one food (e.g., eggs) and eat it for 1 day.
Observe symptoms for 48 hours.
If no reaction, keep the food and move on to reintroducing the next.
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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