Elimination Diet
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The Ultimate Elimination Diet Plan Guide ~ (7 Meal Plans)


In this article you will learn everything you will need to learn about the elimination diet. You will learn about elimination diet meal plan and if it is right for you!

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What Is The Elimination Diet and What Is It Good For?

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An elimination diet is one of the best tools you can use to help figure out whether you have a food allergy or sensitivity to the things you eat.

If it is a food group that causes a slight irritation, likely, you are still eating it without realizing something is wrong.

An elimination diet helps you catch these allergies and gets things back on track for your health.

What Is An Elimination Diet and Why Should You Do One?

There are a few different types of elimination diets that you can try. This helps you to choose which one will fit into your lifestyle the best. 

There are some similar guidelines between them that you should follow. If you do this with a nutritionist, they can discuss exactly how to do this, though it is possible to get started on an elimination diet independently.

When you start an elimination diet, you will need to cut out many foods from your diet before slowly adding them back in later to see how your body reacts to those food groups. 

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Some of the common food groups that get cut out from elimination diets include:

  • Soy
  • Dairy
  • Eggs
  • Gluten
  • Peanuts
  • Corn and products with corn in them
  • Nightshades
  • Alcohol
  • Refined sugar
  • Caffeine

These are often avoided because they commonly cause allergies in people, or you already know you have an intolerance to them.

What’s An Elimination Diet Really Like?

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During an elimination diet, your goal is to eliminate all foods that may cause allergies or intolerances in your body.

Since you start this diet with no idea what may make you sick, you need to eliminate everything to be on the safe side.

You will then spend about a week to two weeks not eating any of those foods to help your body detox and get used to not consuming them.

Once you are ready, it is time to start adding foods back into your diet. It would be best if you began to slowly.

If you add all of the foods you took away back into the diet immediately, you will have no idea what may cause you to feel sick. Adding in one food, or one food group, at a time, is the best way to figure out what is making you not feel right.

So, you would start out adding something like milk back into your diet. After a few days of drinking the milk, if you feel good, you can move on to adding something else in as well.

However, if the milk makes you feel sick after not having it for a bit, this is a sign of lactose intolerance, and you need to stop consuming the milk altogether.

You continue this process, trying out one food at a time and eliminating what makes you feel sick and what doesn’t seem to affect you at all.

The elimination diet is one of the best ways to treat your body when you feel worn down and tired.

It is easy to get used to these side effects, but they are hard on your body, and it is best to cut out the foods and see how the things you eat can mess with your health. Elimination diets aim to help you out with this.

How Do You Do An Elimination Diet?

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There are many great diet plans out there that you can choose to work with. But one of the best ones that focus more on your health than just on helping you lose weight is the elimination diet.

There are several types of elimination diets you can choose to work with, but they all function to help you learn more about which foods can cause sensitivities and allergies in your body.

Even if you are unaware of any food allergies, this kind of diet will help you control your health.

How Do You Do an Elimination Diet?

When you start on an elimination diet, there are two main phases that you need to go through to help you get the full benefits. These two phases include the elimination phase and the reintroduction phase.

The Elimination Diet Phase 1

In the first phase, you will need to remove foods that you think trigger anybody’s symptoms. You will do this for about two to three weeks so your body can heal and adjust to not consuming those foods.

Your goal is to eliminate some of the foods you think your body can’t tolerate.

If you want to be extra careful or have no idea which foods cause you, you may also eliminate any food that can cause sensitivities.

During this phase, you get a chance to determine whether some of the health symptoms are due to food or something else.

If you notice the symptoms, you remove all those common foods for three weeks; it is time to discuss other possibilities with your doctor.

The Reintroduction Phase

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The second phase is where you can slowly bring some of the foods you took out of the diet back into your meals. 

It would be best if you did this slowly to watch for any harmful side effects along the way. 

Each food group needs to come back slowly, and it is best if each food group is introduced individually, giving it two to three days before adding another food group. 

While you add that food group back in, some of the symptoms you should watch for include:

  • Changes in your bowel habits
  • Cramps or other stomach pain
  • Bloating
  • Changes in your breathing
  • Difficulty with sleeping
  • Fatigue
  • Migraines or headaches
  • Joint pain
  • Skin changes or rashes

If you introduce food and have no symptoms, it is safe to assume that food is fine, and you can move on to the next food group on your list. 

However, if you have some negative symptoms like the ones we listed above, you have found a trigger food for you, and it is best to remove it from your diet altogether.

Since you need to introduce each food group over a few days, it can take five to six weeks to complete this step. 

However, it will help you learn which foods are safe for you to eat and which ones you should avoid.

5 Things You Should Know Before Trying an Elimination Diet Meal Plan

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When a person commits to a diet plan, they need to determine if it is right for them and if they will be able to stick to it.

There are five things that you should know before trying an elimination diet meal plan.

This diet plan can help people with food allergies and can improve their health.

A person may not know what is causing the discomfort, so this eating plan will help them identify any food allergies or intolerance they may be experiencing.

1 – Eight Foods

Eight common foods cause allergies in most people. These foods include wheat, dairy, eggs, fish and shellfish, soy, tree nuts such as almonds, and peanuts.

These foods are not part of the elimination diet. Some other foods need to be removed from the diet if they are causing digestive issues or other health issues.

2 – More Than Just Allergies

Most people go on this diet so they can avoid allergies. This diet can help with other health conditions.

It can help reduce inflammation from conditions such as arthritis. Refined sugar is commonly removed from the diet for this as well as gluten.

People with irritable bowel syndrome may also benefit from this diet. These diet plans can be customized to fit the medical needs.

3 – Beverages are Included

Drinks with artificial and real sugar are not part of their diet. It is recommended that some people also avoid caffeine and alcohol.

This can lead to bloating and other digestive issues. If a person removes foods from their diet but does not see a significant improvement, it can be due to drinking.

If a person is not ready to give up coffee or alcohol for good, they can start by giving them up for a month and see how much better they will feel.

4 – Accuracy

When on the elimination diet, a person needs to be aware of some of the mistakes that can be affecting their progress.

If a person stops eating pasta but continues to use wheat products, this can be the problem.

Other people may remove too many foods from their diet. It is essential to develop a strategy and ensure that the body is still getting plenty of nutrients.

5 – Expert Assistance

While this diet can help a person remove toxic foods that may be leading to digestive or other issues, they may need help from the experts.

This diet can be life-changing, but it is going to take a big commitment. A person should work with a registered dietitian to help guide them through this process.

They can learn what foods are okay to have and what may be making them ill.

The elimination diet can help a person remove foods that can be causing digestive or other health issues. This diet will require a massive commitment, so it is best to work with a professional to see the best results.

What Can’t You Eat on an Elimination Diet?

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If you are on the elimination diet, you see a food sensitivity or a food allergy. You will not consume some typical food allergens when on this diet.

You will avoid eggs and dairy products. This includes any sauces that have egg as a base or other egg-based products such as mayonnaise. Anything that contains gluten is off limited.

Gluten is found in white flour and bread made with this flour. You cannot have any items made with this while you are on your diet. Pasta is included in this category. You cannot eat fish or any form of shellfish.

Nightshades such as tomatoes and onions should be avoided. You may think citrus fruits are healthy, but you cannot have them while on this diet. They are high in acids and reactive antioxidants.

You will avoid soy products. This includes sauces made with soy and any meat replacement products that contain soy.

You will not eat tree nuts or peanuts. You will also avoid sugars, including artificial sugars. Some people will avoid caffeine or alcohol while they are on the elimination diet.

What Can You Eat on an Elimination Diet?

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The elimination diet is a plan that will remove common food allergens from your system.

These allergens can lead to digestive issues and other health conditions.

You will be able to determine if you have any food sensitiveness and detox your body.

What Can You Eat on the Elimination Diet?

This diet may sound restricting, but there are plenty of things that you can eat while you are on the elimination diet. You can eat plenty of fruit except for citrus. 

You can also eat just about any vegetable that you want. Rice and other grains are acceptable. You can eat cold-water fish such as salmon and can eat meat such as turkey and lamb. 

You can also use a daily substitute, including coconut milk, to replace your dairy milk. Olive and coconut oil are sufficient to cook with. Some fine beverages on this diet include herbal teas and water. 

You can also use fresh herbs and spices to flavor your food. There are many different recipes that you can try to keep your food choices interesting while still following this diet’s guidelines.

Elimination Diet Foods List

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You can have fruits for breaking, including an apple or a pear.

You can have some great protein dishes such as spiced grilled chicken.

Roasted vegetables and lettuce make a great wrap. They can be eaten in the place of a sandwich.

You can eat plenty of green vegetables. To get a serving of healthy fats, avocadoes are allowed while on this diet.

In addition to fruits, pumpkin seeds make a great snack.

These are some of the things that you can and cannot eat while on the elimination diet. This diet will help you determine if you have food allergies, and you will be able to feel better finally.

7 Day Elimination Diet Plan

“Joint pain, bloating and foggy thoughts are not imagined symptoms, They’re the result of improper diet. Make eliminations. Start with wheat, then dairy, then sugar. These are the most inflammatory foods.”― Nancy S. Mure

How to prep for an Elimination Diet Plan:

Day 1

Elimination Diet
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Breakfast (Elimination Diet Breakfast)

A.M Snack

  • 1 piece of fruit (Our choice is a large pear)

Lunch

P.M Snack

  • 1 piece of fruit (Our choice being a medium apple)
  • 2 tsp. pumpkin seeds

Dinner

Day 2

Elimination Diet
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Breakfast

A.M Snack

  • 1/4 cup pumpkin seeds

Lunch

P.M Snack

2 oz. deli turkey sandwich

Dinner

Day 3

Elimination Diet
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Breakfast

A.M Snack

  • 1 piece of fruit (Our choice medium banana)

Lunch

P.M Snack

  • 1 piece of fruit (Again a medium apple will do)

Dinner

Day 4

Elimination Diet
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Breakfast

  • 1/4 cup blueberries
  • 2 Tbsp. pumpkin seeds

A.M Snack

  • 1 piece of fruit (Our choice is a large pear)

Lunch

P.M Snack

  • 1/4 cup pumpkin seeds

Dinner

Day 5

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Breakfast

A.M Snack

  • 1/4 cup pumpkin seeds
  • 1 piece of fruit (Our choice being a medium apple)

Lunch

P.M Snack

  • 2 oz. deli turkey

Dinner

Day 6

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Breakfast

A.M Snack

  • 1 medium apple

Lunch

P.M Snack

  • 1 large pear

Dinner

Day 7

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Breakfast

A.M Snack

  • 1 medium banana
  • 2 Tbsp. sunflower butter

Lunch

P.M Snack

  • 1 large pear

Dinner

The Best Elimination Diet Shopping List

Are you looking to try out a new diet? Have you heard of the elimination diet?

Before you head out to the grocery store to start shopping for your elimination diet, you’ll want to know more about this diet before beginning.

Elimination diets are suitable for anyone seeking to learn more about what foods they cannot tolerate and therefore need to eliminate from their diet.

When doing an elimination diet, you remove foods that you think, maybe bothering your body.

At a later time, you start to eat the foods again and check for reactions. If a particular food causes a reaction, you will surely know which food should no longer be apart of your diet.

Before you throw out any food in your refrigerator, you may be surprised to know that you may already have some of the foods that you can continue to eat while on this diet.

Before you venture to the grocery store, it is necessary to have an elimination diet shopping list.

There is a specific process or way you should go about conducting the elimination diet.

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In the beginning, eliminate foods you think that may cause your body to be uncomfortable at times.

  • Foods like:
  • dairy
  • soy
  • nuts
  • pork
  • seafood
  • eggs

These are known for sometimes causing an upset stomach. Any food that is not easy to tolerate should be eliminated from your diet. Take a two to three-week break from these foods.

Now that it is time to go shopping, add certain items to your shopping list. As long as they are not citrus fruits, any fruits can be consumed on an elimination diet.

Add vegetables and grains to the shopping list. Meats like lamb or salmon, or turkey can be on the list. Stick to herbal teas in regards to beverages for the list. Use plant-based milk instead of cow’s milk.

As tempting as it may be, individual foods should not be added to the shopping list during this time. Certain foods cannot be eaten on an elimination diet.

Citrus fruits, seeds, nuts, dairy products, and alcohol cannot be on the shopping list or consumed while doing this diet. Meats, fats, and sugars should be avoided.

After a couple of weeks, once you start the reintroduction phase, you will either experience specific symptoms, or you may not have symptoms at all.

Bloating, joint pain, upset stomach, difficulty with sleeping, and fatigue are symptoms that may arise once you reintroduce certain foods you removed while on the elimination diet.

If certain foods cause you harm, then do not eat them anymore. This is the whole purpose of the elimination diet.

The elimination diet allows you to learn what you need and what you don’t need in your diet. It is an excellent way to make sure you are only putting healthy foods your body responds to well.

Use our helpful elimination diet shopping list to guide you on what you should buy to make sure you get the correct items to see the best result with this diet.

Elimination Diet: The Easy Way To Discover A Food Intolerance

How Long Does The Elimination Diet Take To Work?

Many people suffer from food sensitivities, though it is not uncommon for them not to know they have this issue. 

The elimination diet is an excellent way to discover whether you have any allergies or food sensitivities. 

During one, you will remove all of the foods that can make you uncomfortable. 

Then, after some time has passed, you can add the foods back to your diet.

The idea here is that if you add a particular food back and it makes you uncomfortable or sick, then you have a food sensitivity to that food. 

If you can add it back in with no symptoms, then it is safe to consume.

How Long Does the Elimination Diet Take to Work?

There are not any rules on how long an elimination diet is supposed to last, though most professionals agree it should not go for more than eight weeks at a time.

This is long enough to test out several types of foods and see how they react to your body after eating them in some time. Start with just a few weeks and see how things go.

Should You Try An Elimination Diet?

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Many people suffer from the foods they eat. But they have become so accustomed to feeling that way, they no longer notice the symptoms and can’t figure out why they have inflammation and other issues.

An elimination diet helps you realize how you should feel, so you can tell when things go wrong.

Almost everyone can benefit from an elimination diet. You may finish it and realize that you do not have an intolerance to any food.

But you may also give it a try and find out you are allergic to several types of foods.

As long as you pay attention to your nutrition, you can benefit from giving this a try.

Benefits of an Elimination Diet

Several benefits come with an elimination diet. 

It is an effective way for you to figure out whether you have allergies to different foods and improve your health. 

Some of the benefits you will enjoy with an elimination diet includes:

  • Improve many skin conditions, including eczema
  • Can reduce symptoms of ADHD
  • Can help prevent eosinophilic esophagitis
  • Reduces symptoms of IBS
  • Will help you feel better because your body is not fighting an allergic reaction

Risks of an Elimination Diet

While an elimination diet is an excellent way to figure out which foods cause you health concerns, there are a few risks to consider.

To start, you should only follow this kind of diet for up to two months. It is not recommended to try this kind of diet for longer than that.

Cutting out all of those foods, especially if you are only intolerant to one or two types of foods, can cause nutrient deficiencies.

Children and those with known allergies should do an elimination diet with the help of a doctor.

Because these types of diets are restricting, taking away certain major food groups, even if you only do it for a short amount of time, may stunt your child’s growth.

Children are the most prone to having severe reactions to this when a new food group is introduced, too, so you need to be careful.

What Is Elimination Diet Breastfeeding? Is It Good?

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Parenting isn’t always as easy as some may make it seem. This is especially true when trying to care for a baby, and even more so when caring for a baby who may be suffering from colic. 

Many people start to wonder what they could be doing to help ease or eliminate colic sooner. 

This leads many people who are breastfeeding to look at their diets and how it may affect their baby. 

Trace amounts of what is consumed may pass through breast milk, and depending on your baby’s reactions and sensitivities, the things you consume may contribute to colic. 

This leaves many people considering an elimination diet to help their baby with any issues their baby may be experiencing due to the breast milk they’re consuming. 

But what is this diet? Can it help? 

What Is An Elimination Diet? Is It Good While Breastfeeding?

Many people have never heard of an elimination diet, as they’re not typically familiar with most normal, healthy individuals. 

However, great success has been shown with using an elimination diet to treat certain disorders, even in breastfeeding babies. 

An elimination diet sounds like what it is; it’s a diet based on what things you eliminate from your diet. 

For the first week or two of an elimination diet, it’s recommended that one eats only: 

  • Free-range lamb and turkey
  • Whole boiled potatoes or sweet potatoes (with salt and pepper only.) 
  • Rice and millet
  • Cooked greens and yellow squash
  • Rice milk
  • No dairy, no beef, no pork, no caffeine, coffee, or heavy sugars 
  • Pear juice or pear fruit
  • No soy
  • Calcium supplements

After two weeks, or once symptoms and issues in your baby subside, you may start adding back foods, usually one new food every four days. 

Start with less allergenic foods such as avocado, salmon, grapes, oats, and so on. Avoid beef, dairy, eggs, shellfish, wheat, and nuts for a little while longer. 

After the baby has begun to respond to the diet more, and the issues lessen even further, you may slowly start adding things like coffee, tea, soy products, peanuts, gas-producing veggies, and other more agitating foods. 

This diet works by eliminating agitating and high allergen foods and then slowly reintroducing them. A clean diet helps reduce colic and other issues associated with possible food sensitivities. Try to notice and avoid foods that may upset your baby most. 

Does It Work?

Many people have found success with using an elimination diet and reducing issues with colic or other ailments. 

Breast-milk is not only food, but it’s a great system that passes on nutrients that your baby needs. 

However, along with nutrients, your baby may also be exposed to things in your diet that the system doesn’t handle very well yet. 

Due to this, your baby may develop colic or other issues. An elimination diet is a great way to help your baby get over these issues sooner naturally. 

Keep in mind that this may take a few weeks for the full effect to be completed, and there may be a time in the middle where it doesn’t seem to be working at all. 

Be sure to stay consistent and dedicated, no matter how hard it may seem. It may take a bit longer to work on older babies, even though they can naturally process foods better than younger babies. 

Stay patient and stay dedicated, the elimination diet has worked for many who are breastfeeding, and it may work for you. 

However, if the diet doesn’t work after about two months, it may be smart to contact your physician to rule out other causes, or before then if severe symptoms arise. 

Where Can I Find Out More About Elimination Diets?

Listed below are some of the best books on elimination diet plan/ elimination diet pdf.

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