Food intolerances and sensitivities are extremely common. In fact, it's estimated that between 2–20% of people worldwide may suffer from a food intolerance ( 1 ).
Elimination diets are the gold standard for identifying food intolerances, sensitivities and allergies through diet.
They remove certain foods known to cause uncomfortable symptoms and reintroduce them at a later time while testing for symptoms.
Allergists and registered dietitians have been using elimination diets for decades to help people rule out foods that are not tolerated well.
An elimination diet involves removing foods from your diet that you suspect your body can't tolerate well. The foods are later reintroduced, one at a time, while you look for symptoms that show a reaction.
It only lasts 5–6 weeks and is used to help those with a sensitive gut, food intolerance or food allergy identify which foods are contributing to their symptoms ( 2 , 3).
In that way, an elimination diet may alleviate symptoms like bloating, gas, diarrhea, constipation and nausea.
Once you have successfully identified a food your body can't tolerate well, you can remove it from your diet to prevent any uncomfortable symptoms in the future.
There are many types of elimination diets, which all involve eating or removing certain types of foods.
However, if you have a known or suspected food allergy, then you should only try an elimination diet under the supervision of a medical professional. Reintroducing a food allergen may trigger a dangerous condition called anaphylaxis (4, 5 ).
If you suspect you have a food allergy, check with your doctor before starting an elimination diet. Symptoms of an allergy include rashes, hives, swelling and difficulty breathing (6).
Summary:
An elimination diet is divided into two phases: elimination and reintroduction.
The Elimination Phase
The elimination phase involves removing foods you suspect trigger your symptoms for a short period of time, typically 2–3 weeks.
Eliminate foods that you think your body can't tolerate, as well as foods that are notorious for causing uncomfortable symptoms.
Some of these foods include nuts, corn, soy, dairy, citrus fruits, nightshade vegetables, wheat, foods containing gluten, pork, eggs and seafood (7).
During this phase, you can determine if your symptoms are due to foods or something else. If your symptoms still remain after removing the foods for 2–3 weeks, it is best to notify your doctor.
The Reintroduction Phase
The next phase is the reintroduction phase, in which you slowly bring eliminated foods back into your diet.
Each food group should be introduced individually, over 2–3 days, while looking for symptoms. Some symptoms to watch for include:
- Rashes and skin changes
- Joint pain
- Headaches or migraines
- Fatigue
- Difficulty sleeping
- Changes in breathing
- Bloating
- Stomach pain or cramps
- Changes in bowel habits
If you experience no symptoms during the period where you reintroduce a food group, you can assume that it is fine to eat and move on to the next food group.
However, if you experience negative symptoms like those mentioned above, then you have successfully identified a trigger food and should remove it from your diet.
The entire process, including elimination, takes roughly 5–6 weeks.
If you plan to eliminate many food groups, seek advice from your doctor or a dietitian. Eliminating too many food groups may cause a nutritional deficiency.
Summary:
The best elimination diets are the most restricting.
The more foods you remove during the elimination phase, the more likely it is that you will discover which foods trigger uncomfortable symptoms.
Foods that are commonly removed during the elimination phase include:
- Citrus fruits:
- Nightshade vegetables:
- Nuts and seeds:
- Legumes:
- Starchy foods:
- Meat and fish:
- Dairy products:
- Fats:
- Beverages:
- Spices and condiments:
- Sugar and sweets:
If you suspect that other foods not on this list make you feel uncomfortable, it is highly recommended to remove them as well.
Summary:
Although an elimination diet is very restricting, there is still enough variety to make healthy and delicious meals.
Some foods you can eat include:
- Fruits:
- Vegetables:
- Grains:
- Meat and fish:
- Dairy substitutes:
- Fats:
- Beverages:
- Spices, condiments and others:
To stay motivated during this restrictive phase, try designing new recipes and experimenting with herbs and spices to add delicious flavor to your dishes.
Summary: