How To Do An Elimination Diet
What is an Elimination Diet?
An elimination diet is a method used to identify food intolerances, sensitivities, or allergies, by systematically removing certain foods from the diet and then gradually reintroducing them to observe the body's reactions.
Typically, this diet starts by excluding foods commonly known to cause adverse reactions, such as dairy, gluten, soy, nuts, eggs, and certain additives. Over a period, usually a few weeks, these foods are completely avoided.
The individual monitors their symptoms for any changes, such as improvements in digestion, energy levels, or skin condition . After the elimination phase, each food is reintroduced individually, with careful observation for any symptoms that might reappear.
This process helps pinpoint specific foods that might be causing discomfort or health issues, allowing individuals to modify their diet in a way that better supports their health. Elimination diets are often used under the guidance of healthcare professionals, particularly for individuals experiencing unexplained digestive issues, skin irritations, migraines, or chronic fatigue, where food sensitivities might be an underlying cause.
Why Do a Elimination Diet?
The effectiveness of an elimination diet lies in the intricate relationship between the gut and the brain. Approximately 70 percent of the immune system is situated within the digestive tract, specifically in the gut. This close connection allows for constant communication between the gut and the brain.
Whenever we consume food, it traverses our digestive system, and our gut communicates with our brain while sending and receiving signals. Within the gut, there exists the enteric nervous system, a network of neurotransmitters capable of sending chemical messages to the brain. These messages can trigger the release of digestive enzymes, hormones, and inflammatory responses.
This dynamic communication serves various purposes, such as informing us when we're hungry or full and aiding in the identification of food intolerances, allergies, bacterial infections, or nutrient deficiencies. When we ingest something that triggers concern, the immune system and brain respond by initiating inflammation, which manifests as swelling, pain, tenderness, and sometimes visible redness. These are all signs of the body's white blood cells defending against foreign organisms.
Eliminating inflammatory foods from your diet is a key step towards better health, as it can significantly reduce the risk of chronic diseases linked to inflammation, such as arthritis and heart disease. By focusing on anti-inflammatory foods, you not only boost your overall wellness but also enhance your body's natural healing processes, paving the way for a more energetic and vibrant lifestyle.
During an elimination diet, individuals temporarily remove all suspect foods from their diet, typically for about a month. After this period, they systematically reintroduce these foods one by one to observe how their bodies react. If inflammatory responses cease when a particular food is eliminated but return upon reintroduction, it becomes evident that the food should be permanently removed from the diet.
I've often found that the an Elimination Diet can be an excellent starting point when working with clients to determine underlying issues and diet-related concerns. It serves as a foundation to understand the interplay between dietary choices and overall well-being. Through this process, we can explore how the foods we consume affect not only our physical health but also our emotional and spiritual states.
If you're on a path to discover the root causes of your health challenges or seeking away towards greater mindfulness in your dietary choices, an Elimination Diet could be the starting point you've been looking for. I find a preparation phase of 7 days is a good start, with 21 days of elimination and then a period of reintroducing various foods. Almost every client I work with does well with a elimination diet, mainly because it removes processed foods and helps with balancing blood sugars, but it also can be helpful in identifying food sensitivities and a deeper connection with the way we feed our bodies.
3 phases of a Elimination Diet
Detoxification and Preparation
This initial phase focuses on cleansing your body and preparing it for the dietary changes ahead. By eliminating processed foods, refined sugars, caffeine, and alcohol, you're setting the stage for a reset. If you are heavily reliant on sugar, caffeine or alcohol I would always advise you do this phase slowly. If you associate with the moon start this process during the New Moon phases. If you are a woman of menstrual age, start this process in the first 2 weeks of your cycle, not in the luteal phase.
Elimination and Reintroduction
The heart of the diet, Phase 2, is about pinpointing food sensitivities. By temporarily removing common allergens like gluten, dairy, soy, and artificial additives, you'll gain insights into how these foods impact your well-being.
Integration and Sustainable Wellness
Phase 3 is all about creating a sustainable, long-term approach to eating. Based on the knowledge acquired in Phase 2, you'll develop a dietary plan that nourishes your body and enhances your spiritual well-being.
Who Can Benefit from an Elimination Diet and Why?
Individuals with Unexplained Symptoms: If you've been experiencing unexplained symptoms such as digestive issues, fatigue, skin problems, or mood swings, an elimination diet can help identify potential food triggers. It's a way to uncover underlying causes of discomfort and regain control of your health.
Those Seeking Mindful Eating: The elimination diet isn't just about what you eat; it's about how you eat. It encourages mindfulness during meals, fostering a deeper connection with the food you consume. By being present in the moment and paying attention to how food affects your body, you can develop a more intuitive and nourishing relationship with nutrition.
Individuals Exploring the Mind-Body Connection: If you believe, as we do, that everything is energy, then you'll appreciate how an elimination diet can help you fine-tune the energetic balance within your body. It allows you to align your dietary choices with your spiritual goals, fostering harmony between your physical and metaphysical selves.
Anyone Seeking a Fresh Start: Whether you've been feeling stuck in unhealthy eating habits or simply want to hit the reset button, a 21-Day Elimination Diet offers a structured and purposeful way to embark on a new dietary journey. It's an opportunity to let go of old patterns and welcome in a revitalised sense of well-being.
Phase 1: Detoxification and Preparation (Days 1-7)
In Phase 1 of the Elimination Diet, our primary goal is to prepare the body for the journey ahead. This phase sets the stage by focusing on detoxification, which is crucial for effectively eliminating toxins and understanding the body's response to dietary changes. During these first seven days, we encourage a conscious shift away from foods that burden the system and towards those that support cleansing and rejuvenation.
Foods to Avoid and Those to Include
During Phase 1, it's essential to eliminate foods that may be common sources of inflammation and digestive distress. This includes processed foods, refined sugars, caffeine, and alcohol. It's advisable to steer clear of dairy products and gluten-containing grains. Instead, choose a nourishing diet consisting of fresh, whole foods. Incorporate plenty of fruits and vegetables, lean proteins, nuts, seeds (if you have clear issues with nuts or seeds also avoid), and whole grains like quinoa and brown rice. Hydration is key, so ensure you're drinking an ample amount of water throughout the day to support the detoxification process.
Tips for Managing Cravings and Detox Symptoms
As you transition into Phase 1, you may encounter cravings for the foods you're temporarily avoiding. To manage these cravings, consider mindful eating practices. Savour the flavours and textures of the wholesome foods you're enjoying, and remind yourself of the greater purpose behind this journey: to achieve a healthier, more vibrant you. Herbal teas can also help soothe cravings.
Herbal Teas to Help with Cravings
Herbal teas can be wonderful allies when it comes to managing cravings. They offer comforting flavours and can satisfy the desire for warm beverages without the stimulating effects of caffeine.
Peppermint Tea: Peppermint tea has a refreshing and slightly sweet flavour that can help curb sugar cravings. It's also known to aid in digestion, which can be especially helpful during Phase 1 of the diet.
Chamomile Tea: Chamomile tea has a mild, soothing taste and is often used to alleviate stress and anxiety. It can be beneficial if you find yourself craving comfort foods due to emotional triggers.
Cinnamon Tea: Cinnamon tea offers a hint of sweetness and warmth, making it a great choice to satisfy cravings for sugary treats. Cinnamon is also known for its potential to help regulate blood sugar levels.
Ginger Tea: Ginger tea has a spicy and slightly sweet flavour. It can be particularly helpful if you're experiencing digestive discomfort or nausea, which sometimes accompany detoxification.
Liquorice Root Tea: Liquorice root tea has a natural sweetness that can help curb cravings for sweets. However, it's important to use it in moderation, as excessive consumption may have some potential side effects.
Dandelion Root Tea: Dandelion root tea has a rich, earthy flavour and is known for its liver-cleansing properties. It can be beneficial during Phase 1 to support detoxification and reduce cravings.
Reducing Coffee Intake
If you typically consume five cups of coffee a day and wish to reduce your caffeine intake during the Elimination Diet, a gradual approach is wise. Reducing your coffee consumption too rapidly can lead to caffeine withdrawal symptoms such as headaches, irritability, and fatigue.
Coffee's effect on inflammation is complex and can vary depending on individual factors and the amount consumed. Generally, coffee contains antioxidants and other anti-inflammatory compounds, which can potentially reduce inflammation in the body. However, in some individuals, particularly those sensitive to caffeine, coffee might contribute to inflammation or exacerbate certain inflammatory conditions. The overall impact of coffee on inflammation can depend on factors like individual tolerance, the amount of coffee consumed, and the presence of any underlying health conditions.
Coffee, known for its therapeutic and enjoyable attributes, possesses medicinal properties that can enhance mental alertness and physical performance, yet an over-reliance on caffeine may lead to health issues such as insomnia, increased heart rate, and digestive disturbances.
Here's a suggested plan for gradually reducing your coffee intake
Day 1: Start with your usual five cups of coffee.
Day 2: Reduce to four cups of coffee.
Day 3: Further reduce to three cups of coffee.
Day 4: Limit yourself to two cups of coffee.
Day 5: Have only one cup of coffee.
Day 6: Switch to a caffeine-free herbal tea for one cup.
Day 7: Transition to entirely caffeine-free herbal teas or opt for warm water with lemon.
Reducing Sugar and Alcohol Intake Gradually
Just as with coffee, reducing your consumption of sugar and alcohol during the Elimination Diet should be a gradual and mindful process. These substances can have a significant impact on our bodies and cravings, making it essential to approach their reduction with care.
Sugar
Sugar, especially refined sugars found in sweets, pastries, and sugary beverages, can be a source of intense cravings. Rapidly eliminating all sources of sugar from your diet can lead to sugar withdrawal symptoms, including cravings, irritability, and mood swings. To make this process more manageable.
Start by reducing sugary snacks and desserts.
Replace sugary treats with naturally sweet options like fruits.
Gradually reduce the amount of sugar you add to beverages and recipes.
Opt sweeteners like honey or maple syrup in moderation.
By slowly reducing your sugar intake, you'll give your taste buds time to adjust, and your body will experience fewer withdrawal symptoms.
Alcohol
Alcohol can also be challenging to cut out abruptly, as it may be a part of social gatherings or a coping mechanism for some individuals. Sudden alcohol withdrawal can lead to physical discomfort and cravings. Here's how to approach it gradually.
Begin by reducing the frequency of alcohol consumption.
Limit the amount of alcohol you consume on each occasion.
Experiment with alcohol-free alternatives like sparkling water with citrus or herbal mocktails.
Create a plan to manage social situations where alcohol is prevalent.
Alcohol, while often enjoyed for its relaxing and sociable effects, is known to have pro-inflammatory properties. Excessive consumption can lead to chronic inflammation, contributing to a range of health issues like liver disease, digestive problems, and an increased risk of certain cancers.
By gradually reducing your alcohol intake, you can navigate the social aspects of drinking while allowing your body to adapt to the changes more comfortably.
Remember, the key is to be patient and compassionate with yourself during this process. The Elimination Diet is not about deprivation; it's about understanding your body's responses to different foods and making informed choices. Slow, mindful changes in your diet and lifestyle can lead to lasting benefits and a deeper connection with your body's needs and cravings.
Detox symptoms
It's important to acknowledge that detox symptoms might arise during this phase. These can include headaches, fatigue, and mild digestive discomfort. These are actually positive signs that your body is cleansing and adjusting. To alleviate these symptoms, prioritise self-care. Get plenty of rest, use Epsom salt baths, engage in gentle exercise like yoga or walking, and consider relaxation techniques such as meditation or deep breathing.
Personal Experiences and Success Stories
During the elimination phase, clients have reported increased energy levels, clearer skin, and a heightened sense of well-being. For many, it's the first step towards breaking free from unhealthy eating patterns and embracing a more mindful, nourishing relationship with food. Client’s have shared how they felt more connected to their body and its signals, experiencing a newfound sense of vitality that inspired them to continue their journey.
As you start on Phase 1, remember that you're not alone. Many have walked this path before you, and the potential for positive change is within your reach. Stay present in each moment, savour the nourishing foods you're consuming, and embrace the detoxification process as a powerful step towards holistic wellness.
Foods to avoid during Phase 1
Processed foods
Refined sugars
Caffeine
Alcohol
Dairy products (milk, cheese, yogurt)
Gluten-containing grains (wheat, barley, rye)
Fried and greasy foods cooked in sunflower or vegetables oils.
Artificial additives and preservatives
Fast food
Soda and sugary beverages
Red meat (for those opting for a vegetarian or plant-based approach)
Sometimes vegetables from the nightshade family
And here are foods to include
Leafy Greens
Cruciferous Vegetables: Such as broccoli, cauliflower, and Brussels sprouts
Artichokes
Fennel
Celery (or Celery Juice)
Cucumbers
Squash
Mushrooms
Snow Peas
Radishes
Sprouts
Sea Vegetables
Berries
Fresh Herbs
Aim to make at least half of your plate consist of high-quality proteins and healthy fats. Consider incorporating the following clean protein sources:
Organic, Grass-Fed Meat and Poultry
Wild-Caught Fish
Cage-Free Eggs (unless you suspect an egg allergy)
Small Amounts of Sprouted Beans
Incorporate healthy sources of fats to support your overall well-being:
Coconut Products (e.g., Coconut Oil)
Olive Oil
Nuts and Seeds
Avocados
When it comes to grains, you may want to consider temporarily eliminating all grains, including gluten-free options like quinoa and gluten-free oats. This step is akin to the low FODMAPs diet. If you choose to reintroduce grains, keep them to about 10 percent of your food intake or less, and opt for gluten-free, sprouted, and preferably organic varieties.
By including these foods and being mindful of your protein and fat sources, you can create a balanced and nourishing diet during the elimination phase.
Phase 2: Elimination and Reintroduction
Phase 2 is designed to help you identify potential food sensitivities and gain a deep understanding of how certain foods impact your body, mind, and spirit. I usually recommend that people stick with eliminating foods for a 21 days, then slowly re-introduce each food or food group at a time. This gives you an opportunity to understand which foods may cause you a change in symptoms.
Identifying Food Sensitivities
The core purpose of Phase 2 is to identify food sensitivities or intolerances that may have gone unnoticed in your daily diet. To accomplish this, we begin by eliminating common allergenic and potentially problematic foods. These include:
Gluten: Found in wheat, barley, rye, and many processed foods.
Dairy: Including milk, cheese, yogurt, and other dairy products.
Soy: Avoiding soy-based products, including soy sauce and tofu.
Refined Vegetable and Seed oils: Avoid all PUFA’s oils for cooking, opt for butter, ghee, tallow or lard in limited quantities. Olive is good for dressings but can oxidise at high temperatures.
Artificial Additives: Step away from foods with artificial colours, flavours, and preservatives.
Anything else you know that you don’t tolerate well.
By temporarily removing these foods, you create a baseline in your diet. This "clean slate" makes it easier to detect any changes or reactions when you reintroduce them later in the phase.
The Importance of Observing Responses
During the elimination phase, it's essential to pay close attention to how your body responds. This includes monitoring changes in energy levels, digestion, mood, skin health, and any other symptoms you might have been experiencing before starting the diet. Keeping a detailed food diary can be immensely helpful during this period, as it allows you to track your daily meals and any symptoms or reactions you might encounter.
Gradual Reintroduction
After Day 21, you'll gradually reintroduce each eliminated food one at a time. This slow and deliberate process is crucial because it enables you to pinpoint the specific foods that may be causing adverse reactions. When reintroducing a food, consume it in moderation and monitor your body's response over the following days. Some reactions may be immediate, while others could take a bit longer to manifest.
Invaluable Insights into Dietary Needs
Phase 2 provides invaluable insights into your unique dietary needs. You may discover that certain foods have been contributing to symptoms you previously considered normal, such as bloating, headaches, or fatigue. Alternatively, you might find that some foods enhance your energy levels, mood, and overall well-being.
This phase empowers you to make informed decisions about your dietary choices, allowing you to build a personalized, nourishing approach to eating. It's an opportunity to establish a deeper connection with your body, gaining a clearer understanding of which foods truly support your holistic wellness and spiritual goals.
As you navigate Phase 2, embrace the journey of self-discovery and remember that each observation and insight brings you one step closer to a more mindful and nourishing relationship with food. The experiences and revelations gained during this phase will continue to guide you on your path towards greater well-being and living in the present moment.
Integration and Sustainable Wellness
Phase 3 of the Elimination Diet marks the culmination of your dietary journey. During this phase, the focus shifts towards building a sustainable, long-term approach to eating that aligns with your newfound knowledge and insights from Phase 2.
Creating Sustainable Wellness
The primary purpose of Phase 3 is to transition from a temporary elimination diet to a sustainable and nourishing way of eating that supports your overall wellness. It's about integrating the wisdom gained during the previous phases into your daily life. Here's how Phase 3 plays a pivotal role:
Embrace Your Discoveries: By now, you've identified specific foods that resonate positively with your body and those that may cause discomfort. Phase 3 encourages you to embrace this newfound knowledge and make it a cornerstone of your dietary choices.
Mindful and Conscious Eating: Throughout Phase 3, continue to practice mindful eating. Be present with each meal, savour the flavours, and be grateful for the nourishment you provide your body. Mindfulness is not only about what you eat but also how you eat, fostering a deeper connection to your food and its impact on your well-being.
Incorporate Whole, Unprocessed Foods: Make whole, unprocessed foods the foundation of your diet. These foods are rich in essential nutrients and support your body's natural healing and energy balance. Incorporate plenty of fruits, vegetables, lean proteins, nuts, seeds, and gluten-free whole grains.
Stay Hydrated: Maintain adequate hydration by drinking water throughout the day. Proper hydration is essential for digestion, detoxification, and overall vitality.
Moderation and Balance: Strive for balance in your dietary choices. While it's important to continue avoiding foods that trigger sensitivities or discomfort, allow yourself the flexibility to enjoy occasional treats in moderation.
The Importance of Mindfulness and Present Moment Living
Phase 3 places a significant emphasis on mindfulness and living in the present moment. This aligns with your profile's belief that everything is energy and that conscious awareness can profoundly impact your well-being. When you eat mindfully and stay present with your meals, you're not only nourishing your body but also aligning with the spiritual realm of wellness.
Long-Term Well-Being
As you move through Phase 3, keep in mind that the goal is long-term well-being. It's about cultivating a sustainable way of eating that honors your body's needs and supports your spiritual journey. The wisdom gained from the Elimination Diet can be a guiding light as you continue to make choices that enhance your health, energy, and connection to the present moment.
Remember that your journey is unique, and the insights gained during this experience are invaluable. Phase 3 is an opportunity to celebrate your progress and carry the spirit of holistic wellness forward into your daily life, aligning your dietary choices with your desire to achieve great things and live in harmony with the energy that surrounds us.
For more information, see our Resources on Diet, Digestion and Gut health.
References
Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food (Revised Edition) Paperback – 21 Nov. 2017. Jan Chozen Bays
Anne Swaine VS, Robert Loblay. RPAH Elimination Diet Handbook with Food & Shopping Guide. In: Allergy Unit RPAH, ed: Royal Prince Alfred Hospital; 2009.
Rakel D. Chapter 86, “The Elimination Diet” Integrative Medicine. 4th ed: Elsevier, Inc.; 2018
Sarris, J. et al. (2015). Nutritional medicine as mainstream in psychiatry. The Lancet Psychiatry, 2(3), 271-274. doi:10.1016/S2215-0366(14)00051-0.
