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How To Do An Elimination Diet

Embarking on an elimination diet can be a transformative journey. A journey towards better understanding your body and how the foods you eat affect your overall health and well-being. If you’ve been dealing with unexplained symptoms such as digestive issues, skin problems, allergies, or chronic fatigue, an elimination diet might be a valuable tool to pinpoint potential food triggers and regain control over your health.

But what exactly is an elimination diet and how do you go about it? In this comprehensive guide, we’ll take you through the ins and outs of conducting an elimination diet. Step by step. Whether you’re curious about the process or have already decided to give it a try. This blog will provide you with the knowledge and tools you need to get started on your journey to better health.

From understanding the core principles of an elimination diet to learning about the common food culprits, we’ll cover it all. By the end of this guide, you’ll have a clear roadmap to follow. Helping you identify problem foods, reduce symptoms, and ultimately discover a diet that makes you feel your best.

So, if you’re ready to take control of your health and explore the transformative power of an elimination diet, let’s dive in!

What is an Elimination diet?

An elimination diet is a structured dietary approach designed to identify and eliminate specific foods or food groups from your diet temporarily. The goal is to pinpoint potential food triggers for adverse reactions or symptoms. It is often used as a diagnostic tool to help individuals identify a food allergy, sensitivity, or intolerance.

Types of Elimination Diets

There are several types of elimination diets, each diet tailored to specific dietary concerns or health goals. The choice of which type of elimination diet to follow depends on your symptoms, suspected triggers, and the guidance of a healthcare professional or registered dietitian.

Here are some common types of elimination diets:

Standard Elimination Diet
  • This is a comprehensive elimination diet. The diet consists of the removal of a wide range of common allergens and triggers. This includes dairy, eggs, gluten, soy, peanuts, tree nuts, and seafood.

  • After an elimination period, individual foods are systematically reintroduced to identify specific triggers.

Specific Food Elimination Diets
  • FODMAP Elimination Diet: Designed to alleviate symptoms of irritable bowel syndrome (IBS). It involves the removal of fermentable carbohydrates (FODMAPs) from the diet. Carbohydrates such as certain fruits, vegetables, grains, and dairy products.

  • Gluten-Free Diet: Eliminates all sources of gluten, a protein found in wheat, barley, and rye. It is essential for managing celiac disease and non-celiac gluten sensitivity.

  • Dairy-Free Diet: Eliminates all dairy products, including milk, cheese, and yogurt. This is helpful for individuals with lactose intolerance or dairy allergies.

  • Low-Histamine Diet: Restricts foods high in histamine. Individuals with histamine intolerance or mast cell disorders follow this diet.

Single Food Elimination Diet
  • In some cases, an elimination diet may focus on eliminating a single suspected trigger food or ingredient. For example, someone with a known egg allergy may eliminate eggs from their diet to alleviate symptoms.

Targeted Elimination Diets
  • These diets target specific health concerns or conditions. A diet such as the ketogenic diet will target epilepsy or the GAPS (Gut and Psychology Syndrome) diet for gut health.

Rotation Diet
  • Rather than eliminating specific foods, a rotation diet involves rotating foods. This reduces the risk of developing new sensitivities. It is sometimes used for individuals with multiple food allergies or sensitivities.

Elemental Diet
  • An elemental diet consists of highly processed, pre-digested nutrients in liquid form. It is a medical treatment for severe food allergies, eosinophilic esophagitis, or other gastrointestinal conditions. This liquid diet is full of essential nutrients. This is to reduce the risk of nutritional deficiencies when fighting severe food allergies.

Medically Supervised Elimination Diets
  • Some elimination diets are under the supervision of a healthcare professional or registered dietitian. This is when managing complex health conditions. The healthcare professional or dietitian will compile an elimination diet meal plan. This will often include elimination diet recipes.

Challenge and Reintroduction Phase
  • Most elimination diets include a challenge and reintroduction phase. During this phase, eliminated foods are reintroduced one at a time. Monitoring symptoms is important to identify specific triggers.

It’s important to note that elimination diets can be restrictive. They need careful planning to ensure that you receive adequate nutrition. If you’re considering an elimination diet, it’s advisable to work with a healthcare professional or registered dietitian. They can provide guidance, monitor your progress, and help you make informed dietary choices based on your unique needs and health goals.

The Standard Elimination Diet Process

Baseline Diet

When starting an elimination diet, you start with a baseline diet. A baseline diet is relatively simple and free from common trigger foods, allergens, or irritants. This baseline diet is often referred to as the “elimination phase.” It typically includes foods that are least likely to cause adverse reactions, such as brown rice, lean meats, non-citrus fruits, and certain vegetables.


During the elimination phase, you remove certain foods or a food group that is a known or suspected culprit for causing your symptoms. Your symptoms will indicate which foods to eliminate. As well as your medical history, and guidance from a healthcare professional. By eliminating foods from your diet, it will help you identify food intolerances.

Observation and Symptom Tracking

As you follow the elimination diet, you carefully track your symptoms and keep a detailed food journal. This involves recording what you eat and when you eat it, and any symptoms or changes in how you feel. Negative symptoms can range from stomach discomfort to joint pain.


After a designated period of time (usually a few weeks to a few months) following an elimination diet, you begin reintroducing the eliminated foods one food group at a time. Reintroduction is best in a controlled manner. This is typically referred to as the “reintroduction phase.”

Monitoring Reactions

During the reintroduction phase, you continue to track your symptoms closely. If you experience a return of symptoms or new symptoms after reintroducing certain food groups, it may show that you have a food sensitivity or intolerance to that food.

Identification of Trigger Foods

Carefully track your reactions to individual foods during the reintroduction phase. You can then identify specific trigger foods that are responsible for your symptoms. This information can help you make informed decisions about your diet moving forward. Removing problematic foods will help reduce negative symptoms associated with the suspicious foods.

Customizing Your Diet

With the guidance of a healthcare professional or registered dietitian, you can develop a customized long-term diet plan. A diet plan avoids or limits the foods identified as triggers. Therefore, ensuring balanced nutrition and addressing any nutrient deficiencies.

Common Food Allergens

Common food allergens are specific foods or food groups known to trigger allergic reactions. Food allergies occur when the immune system mistakenly identifies certain proteins in food as harmful invaders. It then launches an immune response against them. The most common food allergens are often referred to as the “big eight.” They are responsible for the majority of food allergies.

Here are the common food allergens:


Cow’s milk is a common allergen. Individuals with a milk allergy need to avoid all forms of dairy products, including milk, cheese, yogurt, and butter. Some people are also allergic to goat’s or sheep’s milk.


Egg allergies typically involve egg whites. However, some individuals may be allergic to both the whites and yolks. Eggs are in various foods and products, so reading labels carefully is essential.


Peanut allergies can be severe, and even small traces of peanuts can trigger a reaction. It’s important to avoid peanuts and peanut-containing products.

Tree Nuts

Tree nuts include almonds, walnuts, cashews, pistachios, and others. People with tree nut allergies need to avoid all types of tree nuts.


Soy allergies can be challenging to manage because soy is a common ingredient in many processed foods. Soy is in foods such as soy sauce, tofu, and many meat substitutes.


Wheat allergies are different from gluten intolerance or celiac disease. People with wheat allergies need to avoid wheat-based products, including bread, pasta, and baked goods.


Fish allergies can be specific to certain types of fish such as salmon, and tuna, or may involve all fish. It’s crucial to be aware of potential cross-contamination in restaurants and processed foods.


Shellfish allergies can involve either crustaceans (e.g., shrimp, crab, lobster) or mollusks (e.g., clams, mussels, oysters). Individuals with shellfish allergies need to avoid the specific type they are allergic to.

In addition to the “big eight,” other less common food allergens include sesame seeds, mustard, and sulfites (found in some processed foods and beverages). Nightshade vegetables and heavily processed meats are food groups that are less common foods that could cause food intolerance. However, many people develop food sensitivities towards them.

Coconut allergies, while relatively rare compared to more common food allergies like peanuts or tree nuts, do exist. An allergy to coconut is an unusual or less common food allergy. People with coconut allergies can experience allergic reactions when exposed to coconut. Coconut-derived products such as coconut oil or coconut milk can still cause a reaction.

Food allergies can cause a wide range of symptoms. Symptoms range from mild hives and digestive discomfort to severe anaphylactic reactions. These reactions are potentially life-threatening. Therefore, it is important to read food labels correctly to avoid a certain trigger food.

Food Allergy Symptoms

The specific symptoms that prompt someone to consider an elimination diet can vary widely.

Here are some common symptoms and conditions that may lead individuals to explore this dietary approach:

Digestive Issues
  • Bloating

  • Gas

  • Diarrhea

  • Constipation

  • Stomach pain or discomfort

  • Irritable bowel syndrome (IBS) symptoms

Skin Problems
  • Eczema

  • Acne

  • Hives

  • Itchy skin

  • Dermatitis

Respiratory Symptoms
  • Chronic cough

  • Wheezing

  • Congestion

  • Runny or stuffy nose

  • Sinusitis

Allergic Reactions
  • Food allergies (e.g., peanut allergy, shellfish allergy)

  • Food intolerances (e.g., lactose intolerance)

Autoimmune Conditions
  • Rheumatoid arthritis

  • Celiac disease

  • Inflammatory bowel disease (e.g., Crohn’s disease, ulcerative colitis)

Migraines and Headaches
  • Frequent migraines or headaches that may be triggered by certain foods

Chronic Fatigue
  • Persistent fatigue or low energy levels without an obvious cause

Joint Pain
  • Joint pain or chronic inflammation that may be associated with diet

Behavioral and Neurological Symptoms
  • Attention deficit hyperactivity disorder (ADHD symptoms)

  • Mood swings

  • Anxiety

  • Depression

  • Brain fog or cognitive issues

Unexplained Weight Changes
  • Unexplained weight loss or gain that may be linked to dietary factors

Key Takeaways

Embarking on an elimination diet can be a transformative journey. A journey toward better understanding your body by identifying potential food triggers. Therefore, improving your overall health and well-being. Throughout this comprehensive guide, we’ve explored the ins and outs of elimination diets.

It’s important to remember that an elimination diet is not a one-size-fits-all solution. The specific foods you eliminate and the duration of the diet will depend on your unique symptoms and health concerns.

Elimination diets can be highly effective in identifying food sensitivities, allergies, or intolerances. However, they should be undertaken with caution and guidance. It’s essential to maintain balanced nutrition, monitor your symptoms, and follow a systematic approach to reintroduce eliminated foods.

As you move forward, stay curious, stay informed, and stay committed to making choices that support your health and happiness. Your journey to better health is a path worth traveling, and we’re here to support you every step of the way.

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