You might feel bloated, tired or uncomfortable sometimes and think that something you ate made you feel that way. But it can be hard to pinpoint exactly what triggered your symptoms.
An elimination diet might help. When you remove certain foods from your diet for a period of time then reintroduce them gradually, you can get a better idea of how your body responds to different foods.
Kevin White, MD, an allergist and immunologist with Banner - University Medicine, explained more about elimination diets.
What is an elimination diet?
An elimination diet is a short-term diet plan where you remove certain foods or food groups for a while, usually a few weeks. You then reintroduce them one at a time to see which foods might be connected with your symptoms.
What an elimination diet can (and can’t) do
An elimination diet helps you identify the foods that might be triggering your symptoms. It can help relieve symptoms like:
- Bloating
- Fatigue
- Diarrhea
- Joint pain
- Rashes
An elimination diet is a short-term diet but it isn’t a quick fix. You need to take the time to remove foods from your diet and then gradually add them back in one by one. The intent is not to remove all these foods from your diet permanently.
It’s also not a weight-loss diet. You should still be eating the nutritious foods your body needs while you’re on an elimination diet.
An elimination diet can’t determine why certain foods trigger symptoms for you. Dr. White explained that symptoms could be linked to:
- A food allergy
- A food intolerance
- A problem breaking down sugars, like lactose intolerance
- An inflammatory condition, like celiac disease
Common foods eliminated during an elimination diet
Elimination diets usually target foods that are more likely to cause symptoms. If you think you know which foods are problems for you, you may want to only eliminate those foods or categories.
On an elimination diet, you might temporarily remove:
- Dairy products including milk
- Foods that contain gluten, like bread, pasta and cereal
- Eggs
- Soy
- Nuts and peanuts
- Shellfish
- Processed foods
- Food additives
- Added sugars
- Alcohol
How the elimination diet works (step-by-step)
Elimination phase
You start by removing common trigger foods from your diet for several weeks. When you’re not eating those foods, you monitor symptoms like bloating, gas, fatigue, rashes and diarrhea. It’s a good idea to track your symptoms in writing or digitally.
Reintroduction phase
Add one food back at a time and see if you notice any new symptoms or changes. It’s important to space out the foods by a few days as you reintroduce them, so you have a better idea of what’s causing any symptoms. Foods that regularly cause symptoms may be triggers.
Food allergy vs. food intolerance: What’s the difference?
Food allergies and food intolerances are not the same.
Food allergy
“A food allergy typically causes sudden, severe allergic symptoms after eating the food, usually within minutes or, rarely, two to four hours later,” Dr. White said.
Symptoms include:
- Hives
- Itchy mouth
- Swelling of the lips, tongue or throat
- Possibly anaphylaxis, a severe, life-threatening allergic reaction that needs immediate medical care
If you have these symptoms when you eat certain foods, you should contact a health care provider. You may need allergy testing.
Food intolerance
Food intolerances or sensitivities happen when your body reacts poorly to certain foods or ingredients. “A food intolerance means a specific food irritates your digestive system or triggers undesirable symptoms,” Dr. White said.
Symptoms can include
- Nausea
- Vomiting
- Diarrhea
- Bloating
- Gas
- Cramps
- Irritability
- Headaches
Allergy testing does not usually identify food intolerances, so elimination diets can be more helpful.
Do food reactions change over time?
Some food sensitivities may change over time depending on how much of the food you eat and how often you eat it. You may be able to introduce small amounts of a food to see how much you can tolerate before you have symptoms.
Tips for starting an elimination diet
An elimination diet can help you find out what foods are causing your symptoms but it’s a big commitment. It can help to:
- Keep a food and symptom diary so it’s easier to spot connections
- Plan meals and snacks ahead of time so you’re not scrambling to find something you can eat
- Read labels carefully to make sure you’re not accidentally eating foods you’re trying to avoid
- Reintroduce foods one at a time
- Be patient with the process
Common mistakes to avoid
An elimination diet may not work as well for you if you:
- Don’t track symptoms
- Reintroduce foods too quickly
- Try to stay on the diet for the long term
- Try to manage your symptoms without guidance
When to talk to a provider or dietitian
It’s a good idea to get advice from a registered dietitian or a doctor with experience in elimination diets, such as an allergist, gastroenterologist, primary care provider or integrative medicine specialist. They can suggest strategies to make the diet work for you.
You should contact a health care provider if:
- Symptoms are severe or ongoing
- You suspect that you have a food allergy
- You have conditions like celiac disease
- You need help maintaining balanced nutrition
The bottom line on elimination diets
Elimination diets can help identify foods that are causing symptoms. But you need to follow them carefully and you shouldn’t eliminate a lot of foods from your diet for a long period of time.
If you’re dealing with ongoing symptoms and think food may be a trigger, a Banner Health provider or registered dietitian can help guide you through the elimination and reintroduction process.
FAQs
What is an elimination diet?
A short-term diet used to identify foods that may be causing symptoms.
How long does an elimination diet take?
Usually several weeks for elimination, followed by gradual reintroduction.
What foods are removed?
Common triggers include dairy, gluten, soy, eggs and processed foods.
Can I do an elimination diet on my own?
You can but working with a provider or dietitian is recommended.
Is this the same as a food allergy test?
No. It helps identify intolerances, not true allergies.
