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Cutting out certain foods for a while can help you detect dietary sensitivities you weren’t aware of. Use this guide for your elimination diet....


Symptoms to look for during reintroduction, pay attention to how you’re feeling.

Write down any changes you notice, whether positive or negative.


• Insomnia

• Fatigue

• Joint pain

• Bloating

• Brain fog

• Skin breakouts or rashes

• Headaches

• Bowel changes or GI pain

After the elimination period, reintroduce a single food group for one day only, then monitor your symptoms for two days. Continue this process for a few weeks to determine what may be causing issues.

What Can You Eat on an Elimination Diet?

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: Most fruits, excluding citrus fruits.

  • Vegetables: Most vegetables, excluding nightshades.

  • Grains: Including rice and buckwheat.

  • Meat and fish: Including turkey, lamb, wild game and cold-water fish like salmon.

  • Dairy substitutes: Including coconut milk and unsweetened rice milk.

  • Fats: Including cold-pressed olive oil, flaxseed oil and coconut oil.

  • Beverages: Water and herbal teas.

  • Spices, condiments and others: Including black pepper, fresh herbs and spices (excluding cayenne pepper and paprika) and apple cider vinegar.

To stay motivated during this restrictive phase, try designing new recipes and experimenting with herbs and spices to add delicious flavor to your dishes.

What Can’t You Eat on an Elimination Diet?

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: Avoid citrus fruits, such as oranges and grapefruits.

  • Nightshade vegetables: Avoid nightshades, including tomatoes, peppers, eggplant, white potatoes, cayenne pepper and paprika.

  • Nuts and seeds: Eliminate all nuts and seeds.

  • Legumes: Eliminate all legumes, such as beans, lentils, peas and soy-based products.

  • Starchy foods: Avoid wheat, barley, corn, spelt, rye, oats and bread. Also avoid any other gluten-containing foods.

  • Meat and fish: Avoid processed meats, cold cuts, beef, chicken, pork, eggs and shellfish.

  • Dairy products: Eliminate all dairy, including milk, cheese, yogurt and ice cream.

  • Fats: Avoid butter, margarine, hydrogenated oils, mayonnaise and spreads.

  • Beverages: Avoid alcohol, coffee, black tea, soda and other sources of caffeine.

  • Spices and condiments: Avoid sauces, relish and mustard.

  • Sugar and sweets: Avoid sugar (white and brown), honey, maple syrup, corn syrup and high-fructose corn syrup, agave nectar, desserts and chocolate.

If you suspect that other foods not on this list make you feel uncomfortable, it is highly recommended to remove them as well. ________________________________________________________________________

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