An elimination diet is a functional medicine protocol designed to reduce inflammation and identify food sensitivities. It’s a short-term protocol that leads to insight and long-term benefits. While elimination diets are diets in the sense that they have “rules” about what to eat and avoid, they are more of a tool that can help you personalize your diet and achieve your health goals.
Today’s article will explore the functional medicine food elimination diet and elimination diet guidelines. Keep reading to discover:
An elimination diet is a short-term nutrition strategy to identify food sensitivities that promote inflammatory symptoms, such as migraines, irritable bowel syndrome, esophagitis, and other symptoms or conditions. Elimination diets are effective at symptom control and are backed by clinical research.
The elimination diet consists of two phases: the elimination phase and the reintroduction phase. The elimination phase removes specific foods, and the reintroduction phase systematically reintroduces each food while monitoring for symptoms. The elimination phase may be a 21-day elimination diet or follow another timeframe.
There are many versions of the elimination diet. For example, the 6-food elimination diet only eliminates dairy, wheat, egg, soy, nuts, and seafood. You can also follow a customized elimination diet based on food sensitivity testing.
In many ways, the reintroduction phase is the most important part of the elimination diet plan. The reintroduction protocol varies between practitioners, and we use a specific method at The Fork Clinic. The basic idea is to introduce one food at a time by eating several servings on the first day. Then we closely monitor for symptoms over the next 72 hours.
We often repeat successful challenges to confirm results. This process allows us to add some foods back to the diet and identify the foods to keep out of the diet for at least three or four more months.
While identifying food sensitivities is the primary goal of an elimination diet protocol, following the elimination and reintroduction process leads to additional benefits.
First, the process itself helps people become very clear about how different foods make them feel. If the body communicates in symptoms, an elimination diet helps you understand its language. This body understanding and awareness is empowering and leads to more positive food choices in the future.
The elimination diet presents a valuable and effective opportunity to build new habits. Without many of your go-to options, you must cook more for yourself and try new foods and recipes. It also helps you with meal planning and being prepared to nourish yourself through various life situations that arise.
You may crave what you are sensitive to and letting go of cravings or food addictions is challenging. However, the elimination diet supports the body-mind shift from food dependence to a more grounded and nourishing relationship with food.
For example, eliminating sugar from your diet may temporarily increase sugar cravings, but over time, the tastebuds recalibrate, and you may notice more satisfaction from much less sugar.
Elimination diet protocols have many pros, from identifying food sensitivities to the added benefits we just discussed. However, elimination diets aren’t for everyone. If you have a known food allergy (allergy, not sensitivity), please work with your allergist for guidance. Additionally, elimination diets may not be a good choice for those with an eating disorder or history of one. For those in a growth phase (like childhood or pregnancy), recovering from an illness or injury, or who are underweight, please work with your provider.
Next, let’s explore some common myths about elimination diets.
Myth: If I feel good on an elimination diet, I can just stay in the elimination phase indefinitely.
Truth: The elimination phase is meant to be short-term. Long-term elimination can lead to nutrient deficiencies or the development of new food sensitives. The goal is to expand the diet with as many whole foods as possible, while gaining insight along the way.
Myth: I don’t need an elimination diet because I don’t have digestive symptoms.
Truth: Food sensitivities don’t just trigger digestive symptoms; they can trigger inflammation throughout the body and show up as:
Truth: Food sensitivities don’t just trigger digestive symptoms; they can trigger inflammation.
Myth: I can do an elimination diet on my own.
Truth: You’ll have more success when you have support. At The Fork Clinic we can help you personalize your elimination diet approach and support you throughout the journey. We can provide resources to set you up for success, including:
Unlike other diets that focus on weight loss and ultimately don’t provide long-term success, (read Why Diets Don't Work Long Term) an elimination diet is a tool. It’s helpful to make this shift with your mindset, away from a dieting mindset and towards a mindset of self-discovery. It’s time to turn the elimination diet into an illuminating experience that provides practical information to support your health journey moving forward.
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The Fork Functional Medicine
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Franklin, TN 37064
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