Elimination Diet Resources
Elimination Diet Weekly Planner and Recipes
Food Reintroduction Symptom Tracker
Why do it?
Reduces inflammation
Supports healthy microbiome
Phytonutrients to heal the gut
Reduces toxic burden
No calorie restriction
Promotes body awareness to food
Identifies food triggers
Elimination diet tips
This is a grand experiment you are doing on your body. It must be done correctly in order for the results to be helpful.
Schedule this out well in advance. You will need about two months.
Don’t schedule it around travel, holidays, etc.
Plan out ALL the food you will be eating for the entire time.
Our recommendation is to plan out 3-5 options for Breakfast, Lunch, Dinner and snacks. Consider submitting this meal plan to our office before your start date for review.
Don’t let yourself get hungry. Hungry people make many mistakes. Snack every few hours.
Mixed nuts in car, at work, etc.
Eat a lot of nutrients during this time. Your body will be detoxing and you need to support detox pathways. Try to hit the following food groups daily; fruit, vegetables, greens, nuts/seeds, whole unprocessed non gluten grains, legumes (beans/split peas/lentils).
Focus on high antioxidant foods. Typically this means food that will stain you (berries, beets, spinach/kale, etc).
Eat a minimum of 30 grams of fiber daily as liver support (grains/legumes).
Strong recommendation to eat nothing that has an ingredient label. Many of the avoided foods go by confusion names that can be hard to catch.
Supplements; we recommend before starting this you get nutrient testing done and optimizing any deficiencies beforehand.
Herxheimer Reaction; this is basically a flu-like presentation that can happen when our body starts detoxing. We consider this a good sign. Typically we recommend just waiting it out as it will get better. Usually happens within the first week.
Food Reintroduction
We recommend scheduling a follow up appointment before you start reintroduction
Stay on elimination diet during the reintroduction phase except for the specific food you are testing
Example; Dairy
Day 1: eat dairy (glass of milk) three times a day
Day 2-3; eat no dairy these two days and monitor for symptoms
See food reintroduction symptom tracker for list of symptoms to watch
If you have a reaction do not test another food until you are back to baseline with your symptoms.
Who should NOT do an elimination diet
Pregnant women
Nursing women
Those with history of eating disorder
