The elimination diet is the gold standard tool for identifying hidden food sensitivities that may be contributing to a variety of uncomfort and health issues. By temporarily removing certain foods from your diet and then reintroducing them one by one, you can pinpoint which foods trigger unwanted symptoms.
Common symptoms that may improve with an elimination diet include:
- Digestive issues: bloating, gas, diarrhea, constipation
- Skin problems: eczema, acne
- Fatigue
- Headaches
- Joint pain
Levels of Elimination:
The elimination diet can be tailored to your specific needs and the severity of your symptoms. Most elimination diets last for around 3-6 weeks as the antibodies take a few weeks to clear, although sometimes it is recommended that foods are removed for up to 3 months to see the full benefit. Here are three common levels:
- Level 1 (Least Restrictive): Eliminates the most common food allergens: gluten (found in wheat, barley, and rye), dairy, eggs, soy, corn, peanuts, tree nuts, and shellfish.
- Level 2 (Moderate): In addition to Level 1 foods, eliminates common food additives and preservatives, such as artificial sweeteners, food coloring, and MSG.
- Level 3 (Most Restrictive): Eliminates all processed foods, added sugars, and even some naturally occurring sugars like fructose. This level is typically used under the guidance of a healthcare professional.
Foods to Avoid:
The specific foods to avoid will depend on the level of elimination you choose. Also eliminate any suspects, go with your gut feeling! Some common culprits include:
- Gluten: Bread, pasta, cereal, pastries, and many processed foods.
- Dairy: Milk, cheese, yogurt, butter, and ice cream.
- Eggs: Found in many baked goods, sauces, and breakfast foods.
- Soy: Soy milk, tofu, edamame, and soy sauce.
- Corn: Corn syrup, corn starch, and popcorn.
- Peanuts and Tree Nuts: Peanut butter, almond milk, and nut butters.
- Shellfish: Shrimp, crab, lobster, and mussels.
- Added Sugars: Sugar, high-fructose corn syrup, and artificial sweeteners.
- Processed Foods: Fast food, packaged snacks, and frozen meals.
Foods to Eat:
Focus on whole, unprocessed foods that are naturally gluten-free, dairy-free, and free of other common allergens. Here are some examples:
- Fruits: All fruits except for store bought juice or tinned fruit. (freshly squeezed is fine)
- Vegetables: All vegetables except for canned or ready meals.
- Protein: Lean meats, poultry, fish, beans, lentils, and tofu (if tolerated).
- Grains: Rice, quinoa, oats (if gluten-free), and millet.
- Healthy Fats: Avocado, olive oil, coconut oil, and nuts/seeds (if tolerated).
Sample Elimination Diet Calendar:
Reintroduction Phase:
Once you have completed the elimination phase, you can begin to reintroduce foods one at a time to identify your triggers. This is best done under the guidance of a healthcare professional or registered dietitian.
Why Avoid Certain Foods?
- Food Intolerances: Do not involve the immune system but can cause digestive issues, headaches, and skin problems.
- Other Sensitivities: May cause less severe symptoms but can still significantly impact your quality of life.
Important Considerations:
- Consult a Healthcare Professional: Before starting an elimination diet, it is essential to consult a your GP or registered nutritional therapist to ensure it is safe and appropriate for you.
- Nutritional Adequacy: Make sure your diet is nutritionally balanced by including a variety of whole foods.
- Be Patient: It may take time to identify your triggers and find the right balance for your body.