The Elimination Diet: Benefits & How to Prepare for Success

Your Guide & Resource for Preparing for the Comprehensive Elimination Diet

Introducing our first group nutrition challenge on my Substack!

Group challenges are meant to support you through achieving a specific nutrition goal

This first blog will walk you through what the Elimination Diet is, who it’s for, its potential benefits, and if it is right for you. All subscribers have access to this foundational post to help determine if this challenge aligns with their goals!

If you decide the Elimination Diet is right for you, I invite you to join this guided challenge by upgrading your account this month and keep checking our Elimination Diet Page each week.

Each week for the next few weeks, I will share supportive resources to guide you through the process step by step.

I do recommend doing the Elimination Diet under individualized guidance, however, I recognize that many people are navigating it independently and have been recommended this diet by another practitioner. My goal with this challenge is to equip you with the education and resources to approach this diet confidently and seek additional support as needed.

Important note: This guide is intended for educational purposes only and is not a substitute for professional advice or treatment from your healthcare practitioner. It provides information and resources based on my training and experience with clients. Please participate in this challenge only if it has been approved by your healthcare provider.

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Let’s Dive in!

The Elimination Diet can be challenging, but with preparation and support, it’s absolutely achievable!

Each week, you’ll receive a variety of tools to support your journey, including:

• Insights and tips

• Grocery lists

• Meal plans

• Recipes

This Week’s Focus:
Review this blog, gather groceries, and get everything ready to start together next Thursday. I’ll even be doing this along with ya’ll!

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Why an Elimination Diet?

• Identify food triggers

• Lower inflammation in the body

• Improve dietary quality overall

• Enhance gut health: & reduce symptoms of IBS, diarrhea, and constipation.

• Increase phytonutrient intake: to support gut healing.

• Boost energy and well-being

The elimination diet is not just about identifying food triggers; it’s a reset that improves nutrition and reduces inflammation.

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Understanding Food Sensitivities

The elimination diet helps you identify sensitivities, or food triggers that are delayed and difficult to identify.

Sensitivity:

• Symptoms are delayed (hours to days).

• Create inflammation in the body

• Symptoms: can show up all over the body - ie: brain fog, fatigue, anxiety, GI upset, constipation, joint & muscle pains

• Example: Dairy sensitivity

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Comprehensive Elimination Diet

This diet involves the removal of common potential triggers for 3 weeks. It also removes inflammatory foods such as excessive added sugars and alcohol to lower inflammation in the body.

Avoid these foods:

• Soy

• Eggs

• Dairy

• Wheat/Gluten

• Corn

• Peanuts

• Shellfish

• Processed meats

Additionally, reduce the intake of:

• Added sugars

• Alcohol

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Who Is This For?

• Individuals embracing the ‘food is medicine’ philosophy.

• Those with chronic health issues (autoimmunity, migraines, eczema, hives, persistent GI issues).

• Symptoms of chronic inflammation (brain fog, chronic fatigue, pain, swelling)

• Anyone wanting to better understand their food triggers.

Who the Elimination Diet Is Not For:

• Active constipation: Do not start until you are going regularly to avoid toxin accumulation during the inevitable ‘detox’ that this diet brings. I have strategies in this blog to help things get moving!

• Pregnant individuals.

• History of or active eating disorder.

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Roadmap of the Elimination Diet

Phase 1: Preparation

• Plan meals, gather groceries, clear out the pantry.

Phase 2: Elimination

• Remove common trigger foods.

Phase 3: Reintroduction

• Systematically reintroduce foods to identify triggers. (More to come on this)

Phase 4: Beyond

• Eliminate problematic foods.

• Address the root cause and retrial foods in the future.

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Reducing added Sugar

• Limit to 20g/day or less (about 5 tsps)

• Watch for added sugar in common foods like granola, bars, flavored yogurt, and condiments.

• Check for “added sugars” on labels.

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What Happens If I Have a Sensitivity?

Having a sensitivity doesn’t mean it’s permanent.

Often sensitivities are the result of poor gut health but once we heal the underlying root cause, we might be able to tolerate the food (or foods) again.

After identifying your triggers, you should eliminate them completely, under the guidance of a dietitian, while focusing on healing the gut.

Removing the food trigger will lower inflammation to help you feel better and heal!

After 6 months or longer you can retrial the trigger to see if you can tolerate the food again.

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Reflection Questions

Reflect on these questions to set yourself up for success!

• What challenges do you foresee with the elimination phase?

• What strategies could help you prepare ahead to ease those challenges?

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Strategies to Prepare

• Download the Guide for this week.

• Get things moving: Choose 1 strategy that is the most manageable for you if you are constipated

  • Drink at least 8 cups of water daily.

  • Aim for 5+ cups of vegetables daily.

  • Add 1/4 cup unsweetened aloe vera juice to morning water.

  • Drink 1 tablespoon EVOO on an empty stomach in the morning.

  • Exercise for at least 30 minutes daily.

  • Practice meditation, deep breathing, or yoga.

  • Add 1 tablespoon chia seeds to a water bottle. (Shake well before sipping)

• Plan Ahead:

  • Grocery Shop

  • Clear out your pantry of items that don’t follow the diet if that’s helpful

  • Write dates in your calendar (January 30-February 20 ‘Elimination Phase’)

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Remember, you’re not alone, and with the right preparation and mindset, you can succeed in this elimination diet challenge!

See you next week!