Elimination Diet: Uncover Your Food Triggers
Feb 23, 2025Yesterday, I discussed the importance of elimination diets for identifying food sensitivities on Instagram. Many have tried the IgG test; however, it is unreliable and often leads to unnecessarily restrictive diets. The elimination diet remains the most reliable method we currently have to pinpoint your unique food triggers. Eliminating these potential trigger foods is crucial, as they may be contributing to inflammation.
Here, I’ll share how I implement this strategy with my clients.
Who Might Benefit from This?
If you suspect food sensitivities, you might experience symptoms such as:
- Gastrointestinal Issues: Bloating, abdominal pain, gas, diarrhea, or constipation
- Headaches and Migraines: Frequent headaches or migraines
- Fatigue: Unexplained tiredness or low energy
- Cognitive Difficulties: Brain fog or difficulty concentrating
- Skin Reactions: Rashes, eczema, or hives
- Joint or Muscle Discomfort: Aches or pains
The Elimination Phase:
Follow this diet strictly for 3 weeks (21 days).
Fruits that you can incorporate as part of the elimination diet include: blackberries, blueberries, kiwi, pomegranate seeds, strawberries, and raspberries (unless you know they trigger symptoms for you).
Step-by-Step Process After 3 Weeks:
1️⃣ Choose a Food: Pick the food you missed most often.
2️⃣ Day 1: Consume 2–3 average-sized portions of that food while continuing the elimination diet.
3️⃣ Day 2: Avoid the food entirely and monitor for any symptoms.
4️⃣ If No Reaction: Continue including that food in your diet and introduce the next one on Day 3.
5️⃣ If Symptoms Appear: Discontinue the food immediately, then move on after your symptoms clear.
6️⃣ Double-Check: After testing all foods, reintroduce any that caused symptoms to confirm your reactions.
This method takes time but is very reliable. I recommend keeping detailed notes throughout the process so you can accurately identify which foods trigger your symptoms.
Root Causes
Eliminating trigger foods can be very helpful in managing symptoms while you address your root causes. The most common root causes of food sensitivities include:
- Enzyme insufficiency at any level of digestion
- Slow motility
- Dysbiosis especially parasitic and bacterial
- Leaky gut
- Mold toxicity
- A high toxic burden coupled with poor drainage
If you have any questions or need further clarification about the elimination diet, join our Free Community here. For members of our Facebook Community, please transition to our new platform soon, as the Facebook community will be deleted once the transition is complete.
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