Everything You Need to Know About the Elimination Diet

Food intolerances are becoming more common than ever. Nowadays, it is common to hear of people who avoid dairy or gluten because of the possible adverse effects on their bodies. It could be a food intolerance for some people, but it can also be a food allergy. This is a serious issue in the world right at this moment.

Food Allergy Research and Education estimates that over 32 million Americans have food allergies. These symptoms can range from mild symptoms like itching and hives, to more severe ones such as tightening the throat.

Food allergies are reactions in your immune system. Food intolerances cause problems with your digestion. You may be able to eat small quantities of food intolerances without too much difficulty. An elimination diet is a great way to identify food intolerances. With the rise in food intolerances, this diet is becoming increasingly popular. So how do you do it?

What is an elimination diet?

Eliminating foods that cause allergies or intolerances is more like an elimination diet. You will need to eliminate certain foods so you can test your body and determine how it reacts. Every body is unique.

The severity of your problems will determine the extent to which you can follow an elimination diet. Some people choose to eliminate dairy and gluten for a few weeks, while others go on a stricter elimination diet to address more severe issues like IBS.

Why would you want to do the elimination diet?

If you feel you have any of the following symptoms:

• Indigestion
• Bloating
• Depression
• Gas
• Anxiety
• Immune system problems
• Brain fog
• Fatigue
• Headaches
• Acne
• Mood swings

The elimination diet may be worth a try. It may surprise you to discover that your anxiety is not caused by work. Instead, it is caused by the bread you eat each morning.

What is the Elimination Diet?

You may notice a reduction in symptoms if you eliminate certain foods from your diet for a time. The elimination diet helps to restore your microbiome and decrease inflammation. Research has shown that the elimination diet can help with IBS and leaky stomach syndrome.

How can I begin the elimination diet?

Many people begin their elimination diet journey by cutting out the foods that are known allergens/intolerances for many people.

These include:

• Dairy
• Gluten
• Soy
• Corn
• Refined sugar
• Peanuts
• Eggs

You may want to consider a low FODMAP diet if you are considering a more intensive elimination diet. Fructose Oligosaccharides and Disaccharides are all synonyms for Polyols. This means that you’ll need to eliminate certain foods from your diet.

• Nightshades: Eggplants, tomatoes, peppers and white potatoes
• High-fructose fruits: apples, cherries, mangoes and figs
• Dairy products: Milk, yoghurt, cottage cheese
• Beans, chickpeas, lentils
• Garlic
• Onions
• Products made from wheat

These foods are short-chain carbohydrates. This means that they are more difficult to digest.

What is the duration of an elimination diet?

It all depends on what your problems are and how strict you want to follow an elimination diet. You may notice results in as little as a few days by eliminating key trigger foods. It may take several weeks or even months to see results for others. Until you get results, you should keep trying the elimination diet. It is realistic to try the diet for at least three weeks. Then evaluate your progress and decide if you’re ready to reintroduce foods into your diet.

How can I reintroduce food?

When you feel your body is responding better, and you have eliminated trigger foods for a while, it’s time to bring things back in. This is best done by only introducing one food at a given time. Eggs, for example. Take a few eggs and observe how you feel. You should eat this food several times during that time period as symptoms may take up to a day to manifest.

If everything goes well with the first reintroduction, you can then move on to the next food. You must be very attentive to your body’s reactions during the reintroduction period. Keep track of the progress with each reintroduction.

What happens if my flare-ups occur again after reintroduction?

If your body reacts to a food you have reintroduced, then try again for two weeks. Then bring it back in. If the problem persists, you may have an allergy.

It is worth trying the elimination diet. You won’t be hurt and it can help with any food problems you might have. This diet requires patience, consistency, and listening to your body. Although you may not immediately feel the benefits of the elimination, you should continue to follow the diet and pay attention to your body’s reactions.