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An elimination diet is a structured way of identifying food intolerances or allergies by removing certain foods and then slowly reintroducing them to observe reactions. If you’re experiencing symptoms like bloating, constipation or diarrhea, an elimination diet can help you identify which foods may be causing these symptoms.

Phase 1: Preparation

Before starting, keep a food diary for one week. Track everything you eat and note any symptoms you experience. This will help you identify potential trigger foods and establish a baseline.

Phase 2: Elimination Phase (2-4 weeks)

During this phase, you will eliminate common allergens and foods that are known to cause inflammation or digestive issues. Here’s what to avoid:

Foods to Eliminate:

• Dairy: Milk, cheese, yogurt, butter, cream
• Gluten: Wheat, barley, rye, spelt, bulgur, semolina, triticale
• Soy: Tofu, tempeh, soy sauce, soy protein, soy milk
• Corn: Corn syrup, cornmeal, popcorn, corn oil, corn starch
• Eggs: Both yolk and whites
• Nuts and seeds: Almonds, cashews, walnuts, peanuts, sunflower seeds, etc.
• Legumes: Beans, lentils, peas, chickpeas, peanuts
• Nightshades: Tomatoes, peppers, eggplant, potatoes
• Processed foods: Fast foods, refined sugar, artificial sweeteners, additives, and preservatives
• Caffeine and alcohol: Coffee, tea, soda, beer, wine, spirits

Focus on:

• Vegetables: Except nightshades (like tomatoes and potatoes)
• Fruits: Except citrus fruits (like oranges, lemons, limes)
• Lean proteins: Chicken, turkey, fish (wild-caught), grass-fed meats
• Grains: Rice, quinoa, millet
• Healthy fats: Avocado, olive oil, coconut oil
• Herbs and spices: Basil, turmeric, ginger, garlic (but no spice blends with additives)

Hydration:

Drink plenty of water, herbal teas, or homemade broths. Avoid sugary drinks or artificially flavored beverages.

Phase 3: Reintroduction Phase (1-2 weeks per food group)

After 2-4 weeks of the elimination phase, start reintroducing one food or food group at a time to test for intolerance.

1. Introduce a single food for 2-3 days.

• Start with a small portion on day 1 and increase gradually if no symptoms occur.
• Track your reactions in a journal: any bloating, skin issues, headaches, or digestive problems should be noted.

2. Wait 4-5 days after reintroducing a food before trying a new one.

• This waiting period helps ensure your symptoms are caused by the reintroduced food.

3. Foods to Reintroduce:

• Start with foods that are less likely to cause issues:
  • • Eggs
    • Gluten-free grains (like oats or buckwheat)
    • Dairy alternatives (almond or coconut milk)
• Gradually reintroduce more common allergens like gluten, dairy, soy, or corn.

4. Note reactions: If symptoms appear after a food is reintroduced, eliminate it again to confirm it’s the trigger.

Phase 4: Personalization

After identifying which foods cause issues, you can adjust your diet to include the foods that are safe for you. 

This elimination diet guide is designed to be simple yet effective, helping you identify food sensitivities or intolerances.