Elimination Diet

Note to the Reader

I am not a doctor. I am simply sharing what I have done as someone living with chronic fatigue and gut issues with the help and oversight of my doctor. I have found this processes to be helpful. While this can be done independently and has been successful for me, I encourage you to consult with your doctor if this is right for you. 

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Over the last month I have been on the elimination diet. The Elimination diet is beneficial for those who are trying to discover what their body is naturally rejecting/causing issues so it can be avoided in the future. I like to think of it as a simple allergy test. The nice thing it does not cost you anything. The elimination diet can be totally self -led. 

 

My hope is that this post gives you the tools to help you discover what you should and should not be putting in your body. I am going to break down the process so you have a full understanding of what to do and how to start. 

The Process

The elimination diet is a 21-day detox plan to rid your body of all inflammatory foods. You limit what you eat so you can then reintroduce foods to see how your body reacts. You eat only what is listed on the “plan” which I have attached later on in the post. Taking away foods that often cause issues allows your body to detox and gives you an idea of what you need to stay away from in the future. After 21 days you choose one food group and you reintroduce it in a whole form. For example, you reintroduce bell peppers into your diet. You eat them three times a day for three days and keep a journal of how your body responds. If there are any reactions at all you should avoid bell peppers and all other foods with peppers in them (paprika, chili powder etc.). If no reaction occurs the food is potentially safe for you to put back into your diet. 

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Reintroduction 

Once you start reintroducing foods keep a journal with the date and food you introduce. Record any symptoms! Here is what you should be looking for as you reintroduce foods back into your diet. 

Digestion/Bowel Changes

Joint/Muscle Pains

Headaches

Nasal/Chest congestion

Kidney/Bladder Changes

Skin Issues

Energy Level

Sleep 

 

Step 1 DECIDE

Decide you are going to do it and do it well. I took a whole weekend to prepare my mind and home for this process. I took away things I knew would be a temptation (my coffee station). I cleared it and put herbal teas there. I prepared food for the week and I had the attitude that I COULD do this. I prepared myself that it would be hard but once the detoxing stage was over I was confident I would feel better. 

 

Step 2 Prepare FOODS

 I believe food prepping will truly make or break this process for you. If you “fail to plan then plan to fail.” Being a mom of three my time is already limited. I knew I needed things I could grab and eat when I was in a rush. Familiarize yourself with what you can and cannot eat on this 21 day elimination series. 

 

Step 3 Don’t Overcommit During Detox

The detox stage is serious. I had a dull headache for two weeks, struggled with extreme exhaustion and had 5-6 mouth ulcers that were extremely painful. At times I had to take breaks in my day to just sit on the couch and not do anything. The detox processes can be hard. I encourage you to not overcommit during this time because your body is going through a lot. 

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Acceptable foods for your 21 day DETOX

Vegetables

Artichoke

Arugula

Asparagus

Bamboo Shoots

Bok Choy

Broccoli

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Celeriac Root

Celery

Chard/Swiss Chard

Chervil

Chives

Cilantro

Cucumber

Daikon Radishes

Fennel

Garlic

Greens Beans

Beets

Collard greens

Kale

Turnip

Horseradish

Jicama

Leeks

Lettuce, all

Micro greens

Mushrooms

Okra 

Onions

Parsley 

Radishes

Sea vegetables

Scallions

Shallots

Snap Peas/Snow Peas

Spinach

Sprouts

Squash

Turnips

Vegetables, fermented 

Water chestnuts

Watercress

Plantains

Sweet potatoes 

Yam

Proteins

Fish: Halibut, Herring, Mackerel, Salmon, Sardines, Tuna

Meat: All Wild Game, Buffalo, Elk, Lamb, Venison, Chicken, Turkey 

Dairy Alternative

Unsweetened Coconut Yogurt, kefir, coconut milk  

Fruits (unsweetened, no sugar added)

Apples

Applesauce

Apricots

Banana

Blackberries

Blueberries

Dried Fruit (no sulfates) 

Figs

Grapes

Grapefruit

Kiwi

Kumquats

Lemon

Lime

Melon

Mango

Nectarine

Orange

Papaya

Peach

Pear

Persimmon

Pineapple

Plums

Pomegranate Seeds

Prunes

Raisins

Raspberries

Tangerines  

Oils/Fats

Avocado

Coconut Milk (Canned)

Olives, black or green

Avocado oil

Grapeseed oil

Olive oil 

Beverages

Filtered water

Sparkling/Mineral water (unflavored) 

Green Tea

Fresh juiced vegetables and fruits 

Eliminate All:

Beef

Pork

Legumes

Nuts

Seeds

Dairy

Grains

Gluten free Grains

Sugar 

 

I hope you find this helpful. It is fairly simple. Throughout this process I have learned to enjoy the taste of fresh fruits and vegetables in a new way! Enjoy! If you so choose to do this, well done! You are on the road to better understanding your body and listening to what it is telling you! 

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Go Grab A Cup Of Mint Tea & Enjoy!