Ever heard of an elimination diet? Elimination diets are the gold standard for identifying food intolerances, sensitivities and allergies through diet- rather than medical tests. An elimination diet involves removing foods from your diet that you suspect your body can’t tolerate well. The foods are later reintroduced, one at a time, while you look for symptoms that show a reaction. Once you have successfully identified a food your body can’t tolerate well, you can remove it from your diet to prevent any uncomfortable symptoms in the future.
We live in a culture that offers foods that did not exist 50 years ago. In the 1970s, grocery stores offered just under 7,000 products– today, over 47,000 are on an average grocery store’s shelves! It’s no wonder allergies, new sensitivities, and digestive related issues have stemmed from this fact that so much of the food we consume was not available 50 years ago.
In 2012, I was experiencing severe bloating, constipation, brain fog, irritability, lack of energy– and was overweight as a 13 year old girl. My favorite foods revolved around pasta, crepes, pizza, french toast (I promise I am not Italian!), but every time I ate these foods, I found myself feeling heavy, even experiencing stomach cramping regularly. I eliminated gluten from my diet which changed my world. Within less than two weeks I experienced no stomach cramping, was able to go to the bathroom regularly, had improved mood, energy, sleep quality, and lost nearly 12 pounds. My elimination diet resulted in the understanding that I had a serious sensitivity to gluten, and have since remained gluten free!
Elimination diets typically are best utilized by taking 2-3 weeks removing one trigger at a time and then reintroducing them to find sensitivities. You can also remove many potential foods you suspect may be the cause of your challenges and introduce them individually, over 2–3 days, while looking for symptoms.
Great 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 not a trigger to eat and move on to the next food group! The body is amazing, and can adapt to so many different stressors we throw its way. I love this side of understanding what your body appreciates and can harness a more stressful environment, so you can be better in-tune with your body and make more mindful decisions daily.
Want more information on the elimination diet protocols? Have questions you want to chat about? Join me as we chat with an expert, Keryn Kwan-Wass, September 8th for a free 30 minute webinar at 7pm on the elimination diet. Go to www.Seachange-wellness.com to sign up!
Resources:
https://blog.cheapism.com/grocery-stores-then-and-now/#close
https://www.healthline.com/nutrition/elimination-diet#TOC_TITLE_HDR_3
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