Following an elimination diet is a process designed to identify foods that are causing an adverse reaction for us. People are often trying to figure out what is causing symptoms such as acne and rashes, headaches and migraines, reflux, leaky gut, fatigue, eczema, difficulty sleeping, changes in bowel habits, constipation, stomach cramps and pain, Irritable Bowel Syndrome (IBS), joint pain and swelling, bloating, gas, and inflammation. Suspected foods are eliminated for a short period and reintroduced one at a time to discover which foods our body tolerates well.
Elimination diets are typically short-term and usually involve three phases. The first phase is the elimination phase, where we avoid foods we suspect our body is reacting negatively to. After a period of time, typically at least 30 days or perhaps longer if symptoms persist, people enter the second phase, the reintroduction phase. Foods are added back in one at a time to see how our body responds. The final phase is more of a maintenance phase. With knowledge of which foods work best for our bodies and which foods tend to stimulate our immune system, undermine our health, or cause adverse reactions for us, we are able to create a customized plan to support our overall health and wellbeing.
There are several elimination diets out there. Since I have Celiac Disease and was struggling with autoimmune symptoms, infertility, chronic inflammation, and a leaky gut, I started The Paleo Autoimmune Protocol (AIP) about four years ago, which uses diet and lifestyle to help regulate the immune system. It was life changing for me.
Some people choose to start small and gradually eliminate foods. Others go the cold turkey route. I was trying to heal my body while struggling with infertility and I really wanted to get pregnant, so I was focused on doing whatever I needed to do to increase my chances. I decided to jump right in and didn’t look back. I’ve often wondered how long I would have stuck with it if I wasn’t motivated by my desire to get pregnant. One of the many blessings that came out of our infertility struggle is I learned how to heal and care for my body.
Tips for starting an elimination diet:
- Research what is and isn’t a part of the elimination diet you are following. Print out a list and keep one at home and one in your purse, car, or on your phone to have handy when out shopping. Focusing on what I could eat instead of what I couldn’t eat changed my mindset.
- Research recipes you are willing to try and come up with meals you feel will work for you for breakfast, lunch, and dinner. Planning for the first week was helpful for me.
- Come up with what you will eat for snacks. I am a “snacker” and I didn’t have enough snack options in the beginning and I got frustrated. Now, I always make sure I have grab and go foods.
- Is there a food you are dreading giving up and think you will really miss? Find an alternative for it. This will help you feel satisfied and make it less likely you will feel so restricted. For example, I thought I would miss having a crunchy snack, and was excited to find the Jackson’s Honest Sweet Potato chips cooked in organic coconut oil. I ate those with guacamole a lot and still do.
- Keep a food log or diary during this process to record foods that are eliminated, reintroduced, and how your body is responding.
- Consider your lifestyle and find solutions for challenges you think may arise. For example, people who work in an office all day or have long hours may find it easier to bring their lunch and snacks to work or fill a fridge with compliant food. Plan ahead for conferences, trips and vacations, busy weeks, or other times you feel may make it challenging to stay on track.
- Batch cook or make extra so you have leftovers and can heat up a compliant meal quickly, especially during busy weeks.
- Be sure to have a variety of meal, snack, and treat options by buying a cookbook, starting a Pinterest board, and following other people on social media that share what it’s like in real life with that diet. Eating a variety of foods will help prevent you from getting bored.
- What challenges do you see with following the elimination diet you have chosen? Write them down and work to find solutions. For example, people may wonder how they will go out to dinner or attend social events involving food. I typically will check out the menu online beforehand so I know what my options will be and will either eat beforehand or bring some food with me if necessary.
- Lifestyle factors matter. Food isn’t everything when it comes to healing the body. Placing emphasis on getting quality, restorative sleep, reducing stress, getting our bodies moving, and connection (people and nature) also significantly impact our bodies ability to heal. Neglecting these lifestyle factors will slow down healing and can undermine the efforts we are making with our diet.
- People may find it helpful to start an elimination diet when they aren’t traveling or going through a stressful time, and will have time to plan, shop for, and prepare meals.
- Ask yourself why you are doing this. Really explore this question and what it means to you. Hold on to your why. There will be hard days and being able to go back to why you are doing this will help keep you going.
- Give yourself some grace. Be patient. Celebrate small victories.
Remember, elimination diets are not forever. The purpose is to be able to develop the least restrictive diet that works the best for our unique bodies. This will be an incredible learning experience. Hopefully, you will begin to see symptoms go away and discover what works best for your body, leaving you with a customized plan that will help you continue down the path to achieving optimal health and wellness.
Initially, it can feel overwhelming and as if there are so many things to remember and a lot of changes to be made. Over time, it gets easier and easier. The journey and the outcome is totally worth it, possibly even life changing as it has been for me. I’ve learned what makes my body feel and function at its best, and that knowledge is powerful.
Have you completed an elimination diet? What tips do you have to share?
