What is an Elimination Diet, and How Do You Do One?

There are different types of ways to do an elimination diet, such as elimination diet coaching, which is where a registered dietitian or other healthcare professional can help guide you. Someone with irritable bowel syndrome, for example, might do what’s referred to as a low FODMAP diet. This elimination diet removes fermentable sugars (high FODMAP foods) which may cause excess gas, bloating, abdominal pain, and/or diarrhea.

A basic elimination diet plan is divided into two phases: the elimination phase and the reintroduction phase (an approach that’s also used for someone undergoing a low FODMAP diet).

The elimination phase

The elimination phase requires removing potentially problematic foods from your diet—foods that may be involved with your symptoms. The number of foods to remove at first can vary, but ultimately, nutritional balance is encouraged and desired during the elimination phase—which is why it’s important to plan ahead and decide what foods you can use as substitutions.

Here are some examples of foods or food groups that may be considered for the elimination phase.

• Citrus fruits: grapefruit, oranges, limes, lemons
• Nightshade vegetables: nightshades include tomatoes, peppers, eggplant, white potatoes
• Nuts and seeds: all tree nuts and seeds like cashews, almonds, sunflower seeds, and chia seeds
• Legumes: all legumes like lentils, beans, peanuts, and peas
• Gluten-containing grains: wheat, barley, rye, oats (Related: What are the signs of gluten sensitivity?)
• Meat and fish: processed meats, beef, chicken, pork, shellfish
• Eggs
• Dairy products: cow’s milk, cheese, ice cream, yogurt, butter, and foods items that contain milk (Related: Dairy sensitivity symptoms)
• Fat: fried foods, high-fat meats
• Drinks: alcohol, black tea, soda, coffee
• Spices: black pepper, chili powder, cayenne pepper, paprika
• Sugar: white sugar, brown sugar, honey, maple syrup, corn syrup, agave, high-fructose corn syrup
• Artificial sweeteners and sugar alcohols
• Sweets: chocolate and desserts

A healthcare provider may advise that you remove one specific food at a time—or a particular food group, like legumes or dairy—depending on what they suggest as the best individualized approach for you.

The reintroduction phase

During the reintroduction or add-back phase, you’ll slowly start to reintroduce eliminated foods back into your diet. This is often done about 30 days after you removed the specific food from your diet.

Each food or food group is reintroduced individually so you can monitor for symptoms that might be associated with that food or food group. If you don’t observe a flare-up of your symptoms, then the food you’ve added back isn’t likely to be a culprit. This reintroduction phase continues until you’ve added back each food in isolation.

The Everlywell Food Sensitivity Test can help support your elimination diet journey by giving you insights into foods that may be associated with your symptoms. This convenient at-home test measures IgG antibody reactivity to 96 different foods, helping you identify which foods you may want to consider eliminating first. With digital results delivered directly to your device, you can better personalize your nutrition choices from the comfort of home and take a more informed approach to identifying potential food sensitivities.