You might think of food allergies as the instantaneous, life-threatening type. Typical to allergens like shellfish and peanuts, this allergic response causes a massive release of histamines in the body, leading to swelling of the lungs and throat.
However, not all food allergies and intolerances are this severe. Reactions to allergens can range, and in some people, signs of food intolerances are barely noticeable or not noticeable at all. In fact, you might blame your issues on something else entirely. Gluten, for example, can cause some people to simply feel tired, which may not immediately be a red flag. Some of these less noticeable reactions to foods include:.
How your body reacts to different allergens is based on your individual chemistry. The key is to be mindful—take the time and pay attention to how your body reacts to what you eat. The trickiest part about an elimination diet is deciding which foods are most likely to cause a reaction. Luckily, that part is done for you.
The Bulletproof Diet Roadmap takes all the guesswork out of how to do an elimination diet. The Roadmap takes into account the likelihood that a food or food group may cause inflammation or reactions in your body. This elimination diet food list allows nourishing choices like grass-fed, organic meats, most plant-based whole foods and some plant-based products like MCT oil which comes from coconuts. Fill your plate with quality proteins, healthy fats and vegetables in the green zone.
Wondering which common foods and food groups to avoid during your elimination diet? Double-check your food labels when you start your elimination diet. Some foods may seem like they fit your goals until you read the ingredients. Additionally, children and people with known or suspected allergies should only do an elimination diet under the supervision of a doctor.
Children are also more prone to severe reactions, like anaphylaxis, when reintroducing a food group. This is because their bodies can become extra sensitive to foods after avoiding them Elimination diets can reduce the intake of important nutrients if followed for too long.
Children and people with known or suspected allergies should not follow an elimination diet unless supervised by their doctor. However, elimination diets are not for everyone. Children should not try an elimination diet unless supervised by a doctor or dietitian. Likewise, people with known or suspected allergies should only try an elimination diet the under the supervision of a doctor. Elimination diets can be a great way to pinpoint allergies or sensitivities.
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The Dr. Now Diet is a very restrictive diet that people use specifically before they have weight loss surgery. The new system known as the "Food Compass" ranked foods from most healthy to least healthy based on 9 factors. Fruits and vegetables scored highest. Health Conditions Discover Plan Connect. What Is an Elimination Diet? How Does It Work? An elimination diet is divided into two phases: elimination and reintroduction. The Elimination Phase The elimination phase involves removing foods you suspect trigger your symptoms for a short period of time, typically 2—3 weeks.
The Reintroduction Phase The next phase is the reintroduction phase, in which you slowly bring eliminated foods back into your diet. Some symptoms to watch for include: Rashes and skin changes Joint pain Headaches or migraines Fatigue Difficulty sleeping Changes in breathing Bloating Stomach pain or cramps Changes in bowel habits If you experience no symptoms during the period where you reintroduce a food group, you can assume that it is fine to eat and move on to the next food group.
The entire process, including elimination, takes roughly 5—6 weeks. You want to eliminate all your chosen foods that you suspect might be a trigger to your symptoms. Or, include all foods from both lists and only eat foods from the list below.
Step 2 is the reintroduction phase. Depending on how many foods you eliminated, this can last weeks to months. Keeping a food diary is VERY important in this phase. Record the food you introduced and any symptoms you experienced, if any. These symptoms can include: bloating, diarrhea, gas, abdominal pain, skin changes, headaches, migraines, joint pain, breathing difficulty, etc. Every days choose ONE food or food product to introduce over days. Starting at the top of your list, you take one food out of your diet for eight days.
I usually have my patients do this from Saturday to Saturday to keep things easy. Being on any type of diet can be challenging, and structure can help with sticking to it. Coconut milk, almond milk, oat milk, flax milk, rice milk, hemp milk, or other mammalian milk if tolerated goat, sheep, even camel milk.
Avocado ex. Gluten-free bread made from rice, sorghum, amaranth, quinoa, and corn, corn tortillas. Flax egg 1 tablespoon flaxseed combined with 3 tablespoons water , tofu, if not eliminating soy ex. Tree nuts including almonds, cashews, walnuts, pecans, and peanut butter alternatives like soy butter, legume-based butter, seed butter. Peanuts, soybean-based butter, legume-based butter, seed butter.
Poultry, red meats, vegan fish-sauce substitutes for cooking. Usually, foods are eliminated and then reintroduced see step 4 one at a time. If an issue with dairy is suspected, I will ask the patient to use lactase digestive enzymes before eliminating dairy, to see if the symptoms improve using this over-the-counter enzyme.
And as I mentioned earlier, anyone dealing with extreme food allergy symptoms would likely need a more restrictive elimination diet that involves eliminating many foods at once in order to help relieve symptoms.
I do this challenge over the weekend, in case the symptoms from reintroducing a food are unpleasant and interfere with work days. So if my patient eliminated milk in the previous step, I'll have them drink a glass of milk Sunday morning, then wait an hour. We now know that milk is one of their problem foods. From there, we may still eliminate and challenge a few other foods, depending on their specific situation.
Depending on whether the problem food is a true allergen or an intolerance, it may be possible to reintroduce it again after a few months or years as part of another food challenge to see if the reaction has changed.
For some people, oral immunotherapy OIT may also be an option. OIT is a newer form of allergen management typically only used for severe peanut allergies — for now, at least. OIT gradually re-introduces true food allergens in very small amounts until they can be tolerated in increasing doses. Because some severe food allergies can cause anaphylaxis, OIT must be done under the supervision of a certified allergist. Writing out a detailed food diary and eliminating foods from your diet takes work and discipline.
I think the most important thing to know before you do an elimination diet is that you have to be fastidious with it. Even a small amount, even in baked products, can skew the results. But in the end, the process is worth the effort. Combined with smart testing, an elimination diet truly is the gold standard in diagnosing food allergies and food intolerances.
Test yourself for 68 different allergies quickly and conveniently from the comfort of your own home. Do you get a stomachache or troubling gastrointestinal issues when you eat something in particular? Or maybe it's a migraine or a skin rash when you eat a take-out?
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