The Elimination Diet: Foods, Menus, FAQs, and Recipes

The Elimination Diet

Everything you need to know about the elimination diet plan, including foods, what to eat, menus, FAQs, shopping lists, and more.

There are many people who have food allergies or sensitivities. Elimination diets are the gold standard when it comes to diagnosing food intolerances, sensitivities, and allergies through the use of dietary methods. Foods that may cause unpleasant symptoms are eliminated, and the foods are reintroduced later while the symptoms are monitored closely. Elimination diets have been used for decades by allergists as well as qualified dietitians to assist people in eliminating foods that they are intolerant to. This article discusses what you should consume and what to be avoided.

What is the Elimination Diet Plan?

An elimination diet entails omitting foods from your diet that you believe your body will have difficulty digesting. The meals are then brought back one at a time, while you monitor for response indicators. It is a 5- to 6-week program that can assist individuals with a sensitive gut, food intolerance, or food allergy in determining which meals are triggering their ailments. The diet may help alleviate symptoms such as bloating, gas, dysentery, indigestion, and stomach cramps in this approach. Once you’ve identified a meal that your body has difficulty digesting, you can eliminate it from your diet.

Two stages comprise an elimination diet: elimination and reintroduction. For 2–3 weeks, the elimination phase entails abstaining from foods that you believe are causing your symptoms. Remove foods from your diet that you believe your body will be unable to withstand. Additionally, items known to cause unpleasant symptoms. The following phase is reintroduction, during which you gradually reintroduce previously excluded foods into your diet. Each food category should be introduced one by one over a period of two to three days while symptoms are tracked.

Foods to Eat on the Elimination Diet

Elimination diet – foods to eat

Even though an elimination diet is quite restrictive, there is still plenty of diversity. You can consume the following foods:

  • Fruits: Blueberries, Kiwi
  • Vegetables: Spinach, Brussels Sprouts, Kale
  • Grains: Rice, Buckwheat
  • Protein: Lamb, Turkey
  • Herbs and Spices: Black Pepper, Apple Cider Vinegar
  • Healthy Fats: Olive Oil, Flaxseed Oil, Coconut Oil
  • Dairy Replacement: Coconut Milk, Rice Milk

Foods Not to Eat

People frequently do away with these foods during the elimination phase.

  • Nightshade Vegetables: Potatoes, eggplants, tomatoes, peppers, and paprika
  • Nuts and Seeds: Walnuts, Almonds, Peanuts
  • Legumes: Kidney Beans, Pinto Beans, Lentils, Soy Beans
  • Starchy Foods: Wheat, Barley, Corn, Rye, Oats, Bread
  • Processed Foods: Hot Dogs, Corned Beef, Ham
  • Sugar and Sweets: Honey, Maple Syrup, Corn Syrup, Chocolates, Brown and White Sugar
  • Dairy: Cheese, Ice cream

What to Drink on the Elimination Diet

The Elimination Diet
Elimination diet – what to drink

Here is a list of drinks you can take on this diet.

  • Water
  • Herbal Tea

What Not to Drink

On this diet, you should avoid these drinks.

  • Alcohol
  • Coffee
  • Black Tea
  • Milk
  • Soda
  • Yogurt


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