Ever heard of an elimination diet? It’s not your typical diet in the sense that you need to manipulate your weight. In fact, it’s more of a nutritional overhaul to what you’re currently eating. Elimination diets have risen to the point of popularity, with many people undergoing them without realizing their true purpose. What do they experience are anecdotally improvements to energy, digestion, skin health, mental clarity, sleep, and hormone balance. Is there any truth to following an elimination diet, and if so, does that mean everyone should follow one? We’re going to explore that and more in today’s post about elimination diets. I’ll introduce you to the ins and outs of them and help you decide if it’s appropriate for you. Are you ready? Then let’s do this!

Elimination Diet 101

Contrary to the title, an elimination diet focuses not on weight loss or weight gain but on eliminating potential food culprits that may be triggering various symptoms in your body. For instance, this could be targeting irritable bowel syndrome (IBS), an umbrella term for a whole host of gastro-related symptoms such as bloating, gas, diarrhea, constipation, and cramping. [1] In other cases, an elimination diet could be for the management of a specific condition in the body, such as autoimmune disease. [2] Even though this seems like something new, it really isn’t. One of the earliest concepts of an elimination diet dates back to 1926 by Dr. Albert Rowe, who published his methods in the 1941 book Elimination Diets and the Patient’s Allergies. [3] An elimination diet is meant to be done purposefully. For some, adherence is a lifestyle, and for others, it’s only a temporary means to an end in order to pinpoint specific dietary “triggers” behind allergies, conditions, or certain symptoms.

Typically, an elimination diet target certain foods that are notorious for causing such reactions in the body, which includes:

• Gluten (wheat, barley, rye, oats)
• Dairy
• Soy
• Corn
• Shellfish
• Peanuts
• Eggs
• Citrus (lemon, orange, grapefruit, lime)
[4]

As far as length, the elimination diet can span a time anywhere between a couple of weeks to a month to even a year or more. It ultimately boils down to a case by case basis. Ideally, you’d be working with a doctor, dietitian, or nutritionist who specializes in elimination diets in order to make sure you’re following it correctly and making improvements along the way. You’ll also know how long you’ll need to go and when it’s appropriate to stop. To summarize, it is best to follow an elimination diet under a professional that is qualified to supervise you.

Types of Elimination Diets

These days, elimination diets come in many shades. I’d wager that these are meant to serve as more casual approaches rather than something that is meant to accompany a full medical treatment. Nonetheless, many people who’ve followed them report plentiful benefits, so I am by no means discounting their legitimacy:

Whole30

The Whole 30 diet, or challenge, is a month-long elimination diet based on eating whole foods while cutting out processed and specific problematic foods. Additionally, popular foods such as pizza, cake, and fries are off the menu, since it is also meant to reset taste buds, eliminate cravings, and re-establish a healthy relationship with food, with the emphasis that it is key to both physical and mental well-being. [5]

Paleo AIP

Short for autoimmune protocol, this variation of the popular paleo diet is unique in that not only are common allergens restricted (dairy, gluten, soy, etc.), but so are nightshades (tomatoes, eggplants, bell peppers, potatoes), alcohol, and eggs. The goal is to lower inflammation by avoiding potential irritants to the gut, which enables it to heal and reduce the symptoms of autoimmune disease (Crohn’s, Hashimoto’s, arthritis, etc.). Although more research is warranted to validate the efficacy of an AIP diet, a recent study from 2017 on its effects towards inflammatory bowel disease suggests it may be a good addition to conventional treatment. If you think AIP might be a good fit for you, check with your doctor. [6] [7]

Low FODMAP

Originating from the Monash University in Melbourne, Australia, the Low FODMAP diet works to restrict highly fermentable foods that may exacerbate or contribute to gastrointestinal-related disorders, such as IBS. This diet is only meant to be followed temporarily- 2-6 weeks- before reintroducing moderate to higher FODMAP foods slowly and one at a time after 8-12 weeks. Patients with confirmed yeast infections, small intestinal bacterial overgrowth (SIBO), and IBS may benefit the most from a LOWFODMAP diet. [8] For more information, check out the official Monash University website here.

The Pros and Cons of Elimination Diets

Knowing what an elimination diet entails, are you still thinking about giving it a try? Consider the pros and cons.

For the pros, elimination diets help you to establish a connection between food and your bio-individuality. Since no two people are ever the same, you’ll get first-hand experience as to what specific foods work well for and against your body. You’ll also have the opportunity to give your gut a “rest” and recover from whatever culprit(s) may be irritating it. Finally, a well-balanced elimination diet is (ideally) based on whole foods, which no one is arguing against. Something like, say, a Whole 30 might be helpful if you’re transitioning to eating real, whole foods, and are looking for a good template to follow.

As for the cons, there are a couple of things to consider. The first and most significant is adherence. I’m not saying that an elimination diet is a starvation one, nor is it intense. But for some, it can be quite difficult, especially if they’re coming off a conventional processed food diet. There will be a bit of an adjustment period. However, if you come in knowing that the diet is meant to be of service to your health rather than a hindrance, you’ll have the right mindset to keep you from falling off the wagon.

Which brings me to my next point- unless there is a legitimate reason for you to eliminate certain foods, you don’t necessarily need to go on such a diet. For instance, if you’re looking to balance cravings for sweets, instead of getting rid of a whole host of foods, why not look to adopt a diet that naturally crowds them out? (Keto is especially good for nipping that kind of craving in the bud! It’s one of the reasons why I’m quite a fan of it and made a meal plan so you can do the same!) Think long and hard before embarking on any dramatic change to your diet. And when in doubt, seek professional help. If you’re committing to a diet to fix a medical disorder, then I urge you to speak with a doctor to ensure you’re not doing more harm than good. Although elimination diets have their time and place, they must be executed judiciously. They’re not meant to be fooled around with, nor are they a trend to follow willy nilly.

So, what do you guys think about elimination diets? Have you ever done one, and how did it go? Let me know your thoughts in the comments below!

Sources:

[1] https://www.mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/symptoms-causes/syc-20360016
[2] https://www.medicalnewstoday.com/articles/320195.php
[3] Rowe, A. Elimination Diets and the Patient’s Allergies. 2nd Edition. Lea & Febiger, Philadelphia, PA: 1944
[4] https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout_elimination_diet_patient.pdf
[5] https://whole30.com/whole30-program-rules/
[6] https://www.medicalnewstoday.com/articles/320195.php
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5647120/
[8] https://www.monashfodmap.com/ibs-central/i-have-ibs/starting-the-low-fodmap-diet/