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What is an elimination diet?

About 32 million people suffer from food allergies in the U.S. Many people have accepted bloating and constipation as their new normal -- this doesn’t have to be the case. A dietitian-recommend way to identify food triggers by trying out an elimination diet. Removing specific foods from your diet will allow the body to recover and function efficiently again.


What is an elimination diet?

The most common food triggers are gluten, dairy, soy, corn, and eggs. An elimination diet suggests removing these foods from your diet and then adding them back into your diet one by one in order to identify intolerances.

For the first 21 days, you’ll cut out each trigger food, plus any suspected allergy food as told by your doctor or dietician. You will then add back one food at a time for three days and see if you have any symptoms. If you do, you’ve identified a trigger food and should avoid eating it.

What can I eat?

For the first 21 days, you will revolve all common food triggers listed above. During this time, focus on whole foods that can fuel your body: 

  • Water and herbal teas
  • Fruits & vegetables (can exclude nightshade vegetables and citrus fruits)
  • Beans, chicken, and steak
  • Coconut milk and rice milk
  • Pumpkin seeds and sunflower butter
  • Olive oil, flaxseed oil, and coconut oil
  • Wheat-free grains, like quinoa, oatmeal, and corn tortillas
  • Herbs and spices (can exclude cayenne pepper and paprika)

Tracking Symptoms

The most important thing to do during the elimination and reintroduction phase is to track your symptoms in a food journal. The process of an elimination diet is complicated, so it’s you should be your symptoms day to day and sometimes immediately after eating.

The Gut Garden Healthy Food Journal is designed for just that. It breaks down each step in the elimination diet process and provides ample space and guidance on keeping detailed notes throughout your elimination diet journey. 

Benefits Of An Elimination Diet

After 21 days, you should have successfully identified or ruled out different food triggers. Once you remove these foods from your diet, any symptoms should dissipate. This can lead to:

  • Improved mood
  • Healthier skin
  • Reduced symptoms of IBS
  • Minimize migraines 

If starting an elimination diet sounds interesting to you, but you don’t know where to start, try out our Healthy Habits Food Journal. It walks you through each phase of the diet so you can be sure you’re taking the right steps to heal your gut.

Remember this process isn’t forever! You will heal your gut, it just may take some time. That’s why our founder Lily Lopez created Gut Garden. She suffered from gut issues for years but finally found how eating right and adding functional medicine to her routine was the perfect combination of healing. 

Healthy Habits Journal
Healthy Habits Journal
Healthy Habits Journal
Healthy Habits Journal
Healthy Habits Journal
Healthy Habits Journal
Healthy Habits Journal
Healthy Habits Journal
Healthy Habits Journal
Healthy Habits Journal

Healthy Habits Journal

$15.99
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