What is an elimination diet and which foods do I have to cut out?

If you suffer from a bloated tum or have food intolerances then you might have considered trying an elimination diet to see if it will help to reduce your symptoms. Elimination diets are about finding the foods that will nourish your body without causing negative side effects.

An elimination diet is a short-term eating plan to identify the foods that trigger discomfort. We are each unique and the foods that individually suit us are just as unique. There is no one single definitive elimination diet.

An elimination diet involves removing specific foods that may be causing allergic reactions or signs of intolerance. Common allergens include soy, dairy, eggs, fish, shellfish, caffeine, gluten, and nuts.

Elimination diets typically involve removing certain trigger foods for a period of time – from two weeks to a few months – and observing how the body reacts. After the elimination phase, foods are reintroduced one at a time to see whether the symptoms resurface, signalling that a specific food is the issue. Keeping a food diary is suggested to record any adverse reactions.

True food allergies can affect the immune system and cause immediate symptoms such as hives, rashes, puffy eyes, vomiting, and even anaphylaxis. However, many people suffer from food intolerances, and symptoms can be less severe and even show up two or three days after eating the food. Food intolerance symptoms include indigestion, heartburn, nausea, cramps, headaches, and fatigue, among others.

Foods to include:

• Vegetables

• Fruits

• Whole grains

• Meat

• Poultry

• Beans

• Healthy oils

Foods to avoid:

• Soy

• Dairy

• Eggs

• Fish

• Shellfish

• Gluten

• Nuts

Pros:

• Emphasizes whole foods

• May alleviate symptoms immediately

• Increases awareness and mindfulness

Cons:

• Requires discipline and monitoring

• Eliminating certain foods could lead to deficiencies in those areas

• Not a guaranteed method for diagnosing allergies – other psychological and physical factors may affect results

We would advise that you should consult a doctor or your healthcare practitioner before embarking on an elimination diet program.