Starting an Elimination Diet:Your First Day
An elimination diet is a straightforward way to learn how certain foods affect your body. You take common trigger foods out for a while, then bring them back one at a time and watch how you feel. This guide covers why people try it, how to prepare, and what to do on your first day.
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What Is an Elimination Diet?
On an elimination diet you temporarily remove foods that may be causing problems, which gives your digestive system a break. Later you reintroduce those foods one at a time and watch how your body reacts. It is often recommended for people dealing with food sensitivities or intolerances, and it can help with symptoms like bloating, fatigue or skin problems.
Food sensitivities are easy to miss. A true food allergy causes an immediate and often severe reaction, while a sensitivity or intolerance can cause low-level symptoms that build up over time. Because they are so easy to overlook, an elimination diet is a useful way to find out which foods are really behind them.
- How long
- The plan this guide comes from spans 31 days. The right timeline depends on your body, so set it with your healthcare provider.
- First week
- Get to know the plan: its purpose, the food list and the shopping you will need.
- Reintroduction
- Bring foods back one at a time, following the plan's guidelines and your provider's advice.
Why Try an Elimination Diet?
If you have ongoing health problems without a clear cause, an elimination diet can help you identify possible food triggers. People often try it when they are dealing with:
- Digestive problems such as bloating, gas, constipation or diarrhea
- Headaches or migraines
- Persistent fatigue or low energy
- Skin problems like eczema or rashes
- Joint pain or stiffness
- Difficulty losing weight
If you eat the same foods every day, one of them may be part of the problem. Many people don't realize how much better they could feel until those foods are out of their diet.
Why Anti-Inflammatory Foods Matter
Inflammation is the body's normal response to injury: pain, redness and swelling. When it becomes chronic, it taxes the immune system and contributes to long-term health problems, from digestive trouble in the gut to stiffness in the joints. That is why the plan pairs finding your trigger foods with anti-inflammatory eating.
Foods to include
- Fatty fish such as wild-caught salmon, mackerel and sardines
- Grass-fed meats such as lamb and buffalo, and lean meats such as chicken and turkey
- Nuts, seeds and legumes, such as almonds, walnuts and flaxseeds
- Dark leafy greens and vegetables such as kale, spinach and broccoli
- Red and blue fruits and vegetables, such as berries and red cabbage
- Healthy oils such as extra-virgin olive oil and avocado oil
- Anti-inflammatory spices: turmeric, ginger and garlic
- Gluten-free whole grains such as quinoa and brown rice
Moist, low-temperature cooking methods are part of the plan too.
Foods to limit, even after the elimination phase
- Trans fats, often found in processed snacks and fried foods
- Refined sugars, such as white sugar and corn syrup
- High-glycemic foods, such as white bread and pastries
- Oils high in omega-6, such as corn and soy
- Grains with gluten: wheat, rye and barley
- Saturated animal fats, such as beef, pork and processed meats
- Dairy products: milk, cheese and yogurt
- Shellfish
- Stimulants: coffee, tea and chocolate
- High-temperature cooking with fats
Plan Before You Start
Preparation makes a real difference. Have the right foods within reach so a craving doesn't catch you off guard.
- Stock up on essentials. Plan your grocery trips for your days off and buy everything you need for the week.
- Be ready away from home. Keep snacks like fruit and nuts in your bag or car for when hunger strikes.
- Stick to the plan. Consistency matters for clear results, and one off-list food can cloud them. Try to schedule your elimination diet for a stretch with little travel, few parties and less stress.
Don't go hungry
One of the hardest parts is eating enough while you follow the rules. Plan your meals and snacks so you are never stuck without an approved option. When you are unsure about a food, check your food list. And even if the plan allows a food, skip anything you already know you are sensitive or allergic to.
Your Day One Action Plan
- Use the clinic's Comprehensive Elimination Diet Food List (PDF) (opens in a new tab) to stock up on ingredients the plan allows.
- Learn which foods are inflammatory and which are anti-inflammatory, and how they may affect your body.
- Look over tomorrow's recipes so you are ready for the next day's meals.
- Get a head start on tomorrow's breakfast by starting the overnight steel-cut oats tonight.
Tomorrow's Breakfast: Overnight Steel-Cut Oats
This hearty breakfast takes a few minutes the night before and gives you a warm, ready meal for busy mornings all week.
- Makes
- 8 servings (1 serving is one level ¾ cup)
- Ingredients
- 6 cups of water, ½ teaspoon of sea salt, 1½ cups of gluten-free steel-cut oats
Directions
- In a large saucepan, bring the 6 cups of water to a rolling boil.
- Stir in the sea salt and the steel-cut oats.
- Cover the pan, take it off the heat and put it in the refrigerator overnight. Set it on a hot pad to protect the shelf.
- The next day, reheat the oats over low heat, stirring now and then. If they seem too thick, add water a little at a time, stirring, until you like the consistency.
- Keep leftovers in the refrigerator for quick breakfasts through the week.
Where This Fits With Weight Loss
Difficulty losing weight is one of the reasons people try an elimination diet, and food is only part of the picture. If weight is part of your goal, our Medical Weight Loss program is physician-supervised and includes a 3-Phase nutrition program, with regular visits to track your progress and adjust your plan.
Want Help Building Your Plan?
An elimination diet is easier with a team behind you. At Water's Edge Medical Clinic in St. Petersburg, we will look at your health history and goals with you and help you choose the right next step.