Everything You Need To Know About Elimination Diets

What is an elimination diet?

An elimination diet is designed to identify and eliminate foods that may trigger negative reactions in the body. It involves temporarily removing certain foods or food groups from your diet and then gradually reintroducing them to observe any potential symptoms or sensitivities.

The primary goal of an elimination diet is to pinpoint foods that might be causing digestive issues, skin problems, headaches, or other health concerns.

Keep in mind this is different from a food allergy, which includes symptoms such as rashes, hives, swelling, and difficulty breathing. Before starting an elimination diet, speak to a qualified healthcare professional - this is especially important if you think that you may have a food allergy.

Who should consider an elimination diet?

Although it is not for everyone, an elimination diet may be helpful for individuals with digestive issues or other health problems, including:

Food triggers: An elimination diet may help identify specific foods that might be causing health issues, allowing you to eliminate or limit them to improve your well-being.
Digestive health: By eliminating potential trigger foods, an elimination diet may alleviate digestive problems such as bloating, gas, diarrhea, or constipation.
Skin conditions: For some individuals, certain foods can exacerbate skin conditions like eczema, acne, psoriasis, and rosacea. An elimination diet may help identify and manage these triggers.
Headache and migraine relief: Food sensitivities are sometimes linked to headaches and migraines. Identifying trigger foods may help reduce their frequency and intensity.
Energy levels: Removing foods that cause discomfort may lead to increased energy and improved overall vitality.

How does an elimination diet work?

An elimination diet should only last 4-8 weeks (Source), and it typically involves two main phases: 1. Elimination Phase

During this phase, you eliminate specific foods or food groups that are commonly associated with food sensitivities or potential triggers. This phase usually lasts 2-3 weeks.

2. Reintroduction Phase

After the elimination phase, you gradually reintroduce one food or food group at a time over 2–3 days while looking for symptoms. This allows you to monitor your body's response and identify any adverse reactions.

Symptoms to watch for include:

Stomach pain or cramps
Changes in bowel habits
Bloating and excessive gas
Rashes and skin changes
Headaches or migraines
Fatigue or weakness
Changes in breathing

If you experience no noticeable symptoms during the period when you reintroduce a food or food group, it could be indicative that it may be well-tolerated for you, and you might consider progressing to the next food group.

If you experience any negative symptoms, then you may have identified a trigger food and should consider removing it from your diet. However, always consult with a qualified healthcare professional before eliminating any foods from your diet, as this may result in a nutritional deficiency.

What foods can you eat?

During the elimination phase, individuals are encouraged to focus on whole, unprocessed foods such as fruits, vegetables, lean proteins, and gluten-free grains such as oats, quinoa, and rice. However, the foods allowed in an elimination diet depend on the specific plan you follow.

Fruits: Most fruits such as bananas, apples, and berries (citrus fruits may or may not be eliminated, depending on the diet plan)
Vegetables: All vegetables (nightshade vegetables may or may not be eliminated, depending on the diet plan)
Gluten-free whole grains: Rice, brown rice, buckwheat, quinoa
Protein: tofu, tempeh, edamame, eggs, fish, turkey, chicken
Dairy substitutes: Unsweetened rice, almond, oat or hemp milk
Beverages: Water and herbal teas.
Fresh herbs and spices (excluding cayenne pepper and paprika)

What foods should you avoid?

The foods to avoid during an elimination diet depend on the specific plan you follow. Commonly eliminated foods include:

Gluten-containing foods: Wheat, barley, rye, and their derivatives
Dairy: Milk, cheese, yogurt, ice cream, butter, and all dairy products
Nuts and seeds: Peanuts, tree nuts, and sesame seeds
Shellfish and fish: Shrimp, crab, lobster, and various fish types
Processed and artificial ingredients: Foods containing artificial preservatives, colors, and flavors
Processed meats: Sausages, bacon, hot dog, and cold cuts
Spicy foods and condiments: Foods containing spicy ingredients and condiments such as mayonnaise, ketchup, relish, and mustard
Sugar and sweets: Avoid all added sugars (white and brown sugars, syrups and high-fructose corn syrup), sweets, and desserts
Beverages: Alcohol, coffee, soda, energy drinks, and other caffeine-containing beverages

Examples of elimination diets

There are several variations tailored to specific health concerns. Some popular types include:

Low FODMAP Diet: Designed for individuals with irritable bowel syndrome (IBS), this diet reduces fermentable carbohydrates known as FODMAPs with the goal of alleviating digestive symptoms.
Specific Carbohydrate Diet (SCD): Developed for individuals with gastrointestinal disorders like Crohn's disease, the SCD eliminates complex carbohydrates, which may reduce inflammation.
Autoimmune Protocol (AIP): Aimed at managing autoimmune conditions, the AIP removes potentially inflammatory foods like nightshades, grains, and dairy.

Whole30: A 30-day elimination plan that excludes sugar, alcohol, grains, dairy, legumes, and processed foods to help reset eating habits and identify potential food triggers.

How to do an elimination diet: step-by-step

Starting an elimination diet requires careful planning and monitoring. For best results, follow these steps:

Consult a healthcare professional: Before beginning an elimination diet, consult a qualified health professional to ensure it's suitable for your specific needs.
Create an elimination plan: Decide which foods or food groups you'll eliminate and plan your meals accordingly. Keep a food journal to track your intake and symptoms.
Eliminate trigger foods: Remove the identified trigger foods from your diet for the designated elimination period.
Monitor your symptoms: During the elimination phase, observe any changes in your symptoms or overall well-being.
Reintroduction phase: Gradually reintroduce one eliminated food at a time, consuming a small portion and monitoring your body's response over 48-72 hours.
Record your findings: Keep track of any symptoms that arise during the reintroduction phase to identify potential trigger foods.
Personalize your diet: Once you identify potentially triggering foods, work with a registered dietitian to create a diet plan that eliminates trigger foods while still meeting all your nutritional needs.

Benefits and risks of an elimination diet

Possible benefits:

Identifies food sensitivities: An elimination diet may help to pinpoint trigger foods that may lead to symptom relief.
Personalized approach: The diet is tailored to individual needs, focusing on foods that work best for each person.
Improved digestion: Eliminating trigger foods may alleviate gastrointestinal discomfort and improve bowel movements.
Increased awareness: An elimination diet raises awareness of food choices and their impact on overall health.

Risks:

Nutritional imbalance: Removing multiple food groups can lead to nutrient deficiencies if not carefully planned.
Social challenges: Following an elimination diet may pose social challenges during gatherings and dining out.
Requires patience and commitment: It takes time and dedication to complete the elimination and reintroduction phases accurately.
Potential stress and anxiety: The restrictive nature of the diet can cause stress and anxiety in some individuals.
Mental health: Elimination diets can be a trigger for those with a history of eating disorders and may lead to an unhealthy relationship with food.

Key takeaways

The elimination diet may help identify food sensitivities and potentially improve your quality of life.

By following a systematic approach and consulting a healthcare professional, individuals may uncover potential food triggers and create a personalized eating plan that supports their well-being.

Just remember, the elimination diet is not suitable for everyone and requires patience, commitment, and proper guidance for the best results.

Once you finish an elimination diet and identify possible food triggers, it’s important that you work with a registered dietitian to formulate a diet that eliminates your individual food triggers while getting your daily nutritional requirements.

The information provided on Daily Harvest’s website, emails, social media, or any other platform should not be construed as medical or nutritional advice, diagnosis, or treatment. Please consult with a qualified healthcare professional regarding your diet, including adopting a new eating plan or imposing dietary restrictions.