An elimination diet is a tool you can use to help detect if you have hidden allergies or sensitivities to certain foods. Each person's symptoms can range in severity. If you suffer from unexplained minor physical or emotional symptoms, including bloating, irritable bowel, skin rashes, joint pain, migraines, depression or mood swings, an elimination diet is a good place to start to find some answers.
Potential Food Culprits
The elimination diet revolves around cutting out the foods that may be causing your symptoms; this process takes two to three weeks. The common foods to avoid include all forms of wheat including barley oats and rye, dairy, soy, corn, peanuts, tree nuts, shellfish and citrus fruit. To get the best results, processed foods, sugar, alcohol and caffeine should be eliminated as well. It is important to read food labels very carefully during this time to check for hidden allergens.
Tips for the Challenge
To make this food challenge easier, stock up on approved foods, including colorful vegetables, extra virgin olive oil, brown rice, rice milk, fresh fish, non-citrus fruits and beans. Preparing home-cooked meals can help ensure that you are not unintentionally eating any foods that may trigger your symptoms. It is vital to keep a food journal throughout this process. You will want to write down what you eat, any symptoms you may have and if your symptoms begin to subside or disappear completely.
Understanding Your Results
Once you have completed the two to three weeks of elimination, begin to reintroduce one of the eliminated foods every two days. While keeping a journal, you should eat the test food in its purest form, a minimum of two times a day, and write down any symptoms that you may experience. Most people with allergies or sensitivities will have a reaction within the first five to 10 hours of eating. If the first food you add causes no symptoms, move onto the next one until you have found your culprit. Keep in mind, you may be sensitive to more than one food group.
Misconceptions
An elimination diet is not a weight loss program. It is also not guaranteed to get you the answers you are seeking. It is simply a tool to get you started on exploring what foods may be causing your discomfort. Further testing and guidance by a nutritionist, health coach or doctor is always recommended.
Considerations
Many people start to feel better within a few days of starting an elimination diet. However, if you follow the program completely, this may mean cutting out caffeine and sugar, which can cause withdrawal symptoms. Headaches, irritability, fatigue and food cravings may occur initially, but many people find that these symptoms subside within a few days. Be sure to eat balanced meals regularly to keep up your energy levels, and drink plenty of water.
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