A Beginner’s Guide to Elimination Diets for Gut Health
I have been there and done that - so many different elimination diets and I know how intimidating it can be when you are told that is the best course of action for you.
As you will learn around here, your gut is often considered the epicenter of your overall health. From digestion and nutrient absorption to immune function and mental well-being, the health of your gut plays a significant role in your energy levels, wellbeing and quality of life. If you're experiencing digestive issues, bloating, or other gut-related symptoms, an elimination diet could be a extremely valuable tool to identifyfoods that are irritating the gut and promote gut healing.
I want you to have the easiest time moving through it so let me explain the importance and some key steps in conquering your elimination diet.
Understanding Elimination Diets
An elimination diet involves removing specific foods or food groups from your diet for a period of time, typically around two to six weeks, to identify any potential triggers of your digestive issues or other symptoms. The goal here is to pinpoint which foods may be contributing to inflammation, irritation, or imbalances in your gut. This is the first step to overcoming those nagging symptoms like bloating, constipation, headaches, brain fog and more.
How Elimination Diets Benefit Gut Health
By eliminating potential irritants and allergens from your diet, you give your gut a chance to heal and reset. Think if someone was making you work 24 hours of the day, while also hitting you with a baseball bat repetitively, causing damage and distress. This is what is happening in your gut if you are eating triggering foods. The elimination diet can not only help your symptoms in the short term but has a major impact on your health in the long term.
Getting Started with an Elimination Diet
Have a One on One Consult with a Practitioner: Before starting an elimination diet, it's essential to consult with a healthcare professional, such as a registered dietitian or integrative health practitioner. They can provide guidance, support, and personalised recommendations based on your health history and goals. It is also important to have someone to be able to bounce questions off of and get some guidance if needed.
Keep a Food Journal: Begin by keeping a detailed food journal to track your meals, snacks, symptoms, and any changes in how you feel. This will help you identify patterns and potential trigger foods. You can download a free food + symptom diary here.
Choose Your Elimination Plan: Work with your healthcare provider to determine which foods or food groups to eliminate from your diet. Common triggers include gluten, dairy, soy, eggs, nuts, and nightshade vegetables.
Plan Your Meals: Once you've identified which foods to eliminate, plan your meals and snacks accordingly. Focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and gluten-free grains. Pinterest is my go to for any elimination diet. If you just search “elimination diet meal plan” or “elimination diet recipes” you will have so many amazing recipes to choose from.
Read Your Labels: Pay attention to ingredient labels and be mindful of hidden sources of allergens or irritants in packaged foods, sauces, and condiments.
Monitor Your Symptoms: Throughout the elimination phase, continue to track your symptoms and how you feel. Notice any improvements or changes in your digestive health, energy levels, and overall well-being. Symptoms can happen anywhere from 1 hour after eating all the way to 72 hours after a meal. This is why I encourage tracking your symptoms.
Gradual Reintroduction: After the elimination period, gradually reintroduce eliminated foods, one at a time, and observe how your body reacts. Keep track of any symptoms or reactions, as this will help you identify specific triggers. I reccomend introducing 1 new food every 3 days. This allows for you to get a good idea of how your body responds to the food and if it did have any reaction, it allows for the inflammation to subside and the body to recover.
Embarking on an elimination diet for gut health can lead to a deeper understanding of your body's unique needs and can impact your long term wellness. By working closely with a healthcare professional and approaching the process with patience and mindfulness, you can identify trigger foods, alleviate gut-related symptoms, and cultivate a diet that nourishes and supports your gut health for years to come. Remember, the key is listening to your body and honoring its communication as we lean in to the process and begin healing our gut.
If you are ready to start your elimination diet and need a hand in figuring out the details, I am here to help. Book in a free initial consult and we can talk about the best path for you.
