Elimination: Diets Explained

Do you suffer from digestive discomfort, skin irritations, or chronic headaches? If so, an elimination diet may be just what you need to get to the root of your problems. Elimination diets – also known as exclusion or avoidance diets – can help identify food sensitivities and intolerances that may be causing your symptoms. In this article, we’ll explore the ins and outs of elimination diets, the different types you can try, and how to get started on your own elimination journey.

Understanding Elimination Diets

Elimination diets have gained popularity in recent years as a way to identify potential food triggers that may be causing symptoms such as bloating, headaches, skin rashes, and digestive issues. These diets are based on the concept of temporarily removing certain foods from your diet to see if your symptoms improve. If they do, you may have identified a food trigger causing your problems. Once you’ve identified your triggers, you can then adjust your diet accordingly, often leading to significant improvement in your symptoms.

While elimination diets can be helpful in identifying food triggers, it’s important to approach them with caution. Removing entire food groups from your diet can lead to nutrient deficiencies, so it’s important to work with a healthcare professional or registered dietitian to ensure you’re still getting all the nutrients you need.

What is an Elimination Diet?

An elimination diet is a short-term dietary intervention that involves removing certain foods or food groups from your diet for a period of time, typically two to six weeks. During this time, you’ll keep a food diary and track your symptoms to see if they improve. After the elimination period, you’ll slowly reintroduce the eliminated foods one-by-one and monitor your symptoms to see if they return.

It’s important to note that elimination diets should only be done under the guidance of a healthcare professional or registered dietitian. They can help you create a safe and effective plan, and ensure that you’re still getting all the nutrients you need.

The Purpose of Elimination Diets

The purpose of an elimination diet is to identify potential food triggers that may be causing your symptoms. By eliminating certain foods for a period of time and then reintroducing them one-by-one, you can see if your symptoms are triggered by specific foods or food groups. Once you’ve identified your triggers, you can adjust your diet accordingly and potentially see a significant improvement in your symptoms.

Elimination diets can be helpful for a variety of conditions, including irritable bowel syndrome (IBS), migraines, eczema, and autoimmune disorders. However, they’re not appropriate for everyone, and it’s important to work with a healthcare professional to determine if an elimination diet is right for you.

Common Food Triggers

Some of the most common food triggers include gluten, dairy, soy, eggs, nuts, and nightshade vegetables such as tomatoes and peppers. However, everyone’s triggers are different, so it’s important to keep track of your symptoms and identify what foods are causing them.

In addition to these common triggers, there are many other foods that can cause symptoms in certain individuals. For example, some people may be sensitive to histamine-containing foods such as aged cheese and fermented foods, while others may react to high FODMAP foods such as onions and garlic.

Identifying your food triggers can be a process of trial and error, and it’s important to be patient and persistent. Keeping a food diary and working with a healthcare professional can help you narrow down your triggers and create a diet that works for you.

Types of Elimination Diets

Elimination diets have gained popularity in recent years as a way to identify food sensitivities and intolerances that may be contributing to a range of health issues, from digestive problems to skin conditions and more. There are several types of elimination diets you can try, depending on your specific goals and needs. Here are some of the most popular:

The Six-Food Elimination Diet

The six-food elimination diet involves removing six common allergenic foods – wheat, dairy, eggs, soy, nuts, and shellfish – from your diet for two to four weeks. This diet can be helpful for those with a history of food allergies or anaphylaxis. It’s important to note that this diet should only be attempted under the guidance of a healthcare professional, as eliminating entire food groups can lead to nutrient deficiencies if not done properly.

In addition to eliminating these six foods, it’s important to focus on incorporating a variety of nutrient-dense foods into your diet to ensure you’re getting all the vitamins and minerals your body needs. Some good options include leafy greens, colorful fruits and vegetables, lean proteins like chicken and fish, and healthy fats like avocado and olive oil.

The Low-FODMAP Diet

The low-FODMAP diet involves removing certain carbohydrates – such as lactose and fructose – that can be difficult to digest for some individuals. This diet can be helpful for those with irritable bowel syndrome (IBS) or other digestive issues. While the low-FODMAP diet can be effective at reducing symptoms like bloating and gas, it’s important to work with a healthcare professional to ensure you’re still getting enough fiber and other important nutrients in your diet.

Some good options for low-FODMAP foods include bananas, blueberries, carrots, chicken, fish, and gluten-free grains like quinoa and rice. It’s also important to pay attention to portion sizes and avoid overeating, as this can exacerbate digestive symptoms.

The Autoimmune Protocol (AIP) Diet

The AIP diet involves removing foods that are potential triggers for autoimmune conditions, such as grains, legumes, dairy, and nightshade vegetables, for a period of time. This diet can be helpful for those with autoimmune diseases such as rheumatoid arthritis or Hashimoto’s thyroiditis. In addition to eliminating these foods, the AIP diet emphasizes nutrient-dense foods like leafy greens, colorful fruits and vegetables, and healthy fats like coconut oil and avocado.

It’s important to note that the AIP diet can be very restrictive and may be difficult to follow long-term. It’s also important to work with a healthcare professional to ensure you’re still getting all the nutrients your body needs.

The Few Foods Diet

The few foods diet involves eating just a handful of carefully selected foods for a period of time, which can help identify potential sensitivities or intolerances to specific foods. This diet is typically only recommended for short-term use and under the guidance of a healthcare professional. While this diet can be effective at identifying specific food triggers, it’s important to work with a healthcare professional to ensure you’re still getting all the nutrients your body needs.

Some good options for foods to include on a few foods diet include lean proteins like chicken and fish, gluten-free grains like quinoa and rice, and non-starchy vegetables like broccoli and spinach. It’s important to avoid processed foods and focus on whole, nutrient-dense foods to ensure you’re getting all the vitamins and minerals your body needs.

How to Start an Elimination Diet

Starting an elimination diet can seem overwhelming, but with a few tips and tricks, you can set yourself up for success. Here are some key steps to follow:

Consult with a Healthcare Professional

Before starting any diet, it’s important to consult with your healthcare professional to ensure it’s safe and appropriate for your specific needs and goals. Your healthcare professional can also help you identify potential food triggers and guide you through the process.

Identifying Potential Food Triggers

Before starting an elimination diet, it’s important to keep track of your symptoms and identify what foods may be causing them. You can do this by keeping a food diary or working with a healthcare professional to conduct food allergy testing or other lab tests.

Planning Your Meals

To be successful on an elimination diet, it’s important to plan your meals and snacks ahead of time. Focus on foods that are nutrient-dense and easy to digest, such as lean proteins, vegetables, and gluten-free grains.

Keeping a Food Diary

Throughout your elimination diet, keep track of what you’re eating and how you’re feeling. This can help you identify potential food triggers and monitor your symptoms as you reintroduce foods back into your diet.

Reintroducing Foods

Once you’ve completed the elimination phase of your diet, it’s time to start reintroducing foods back into your diet one-by-one. Here are some tips to keep in mind:

The Reintroduction Process

When reintroducing foods back into your diet, start with small portions and gradually increase over several days. Monitor your symptoms and how you’re feeling after each reintroduction.

Monitoring Your Symptoms

Throughout the reintroduction process, it’s important to keep track of your symptoms and how you’re feeling. This can help you identify which foods are causing your symptoms and adjust your diet accordingly.

Adjusting Your Diet Based on Results

Once you’ve identified your food triggers, it’s important to adjust your diet accordingly. This may mean eliminating certain foods or food groups from your diet permanently, or simply moderating your intake of certain foods. Working with a healthcare professional or registered dietitian can help you develop an appropriate and sustainable meal plan.

Conclusion

An elimination diet can be a powerful tool for identifying potential food triggers and improving symptoms related to food sensitivities or intolerances. By following the steps outlined in this article, you can successfully start and complete an elimination diet, and ultimately improve your overall health and wellbeing.