Simple Elimination Diet Guides and Recipes
Simple Elimination Diet Guide to Improve Gut Health
An elimination diet is a structured way to identify foods that may be causing inflammation and unwanted digestive symptoms such as bloating, gas, diarrhea, constipation, or stomach pain. By removing potential trigger foods and then gradually reintroducing them, you can pinpoint what negatively affects your gut health.
Why Try an Elimination Diet?
Reduce inflammation in the digestive tract
Identify food intolerances or sensitivities
Improve symptoms like bloating, cramping, fatigue, or headaches linked to digestion
Support a balanced and healthier gut microbiome
How to Start Your At-Home Elimination Diet
Step 1: Preparation (1-2 days before)
Plan your meals and grocery list with the allowed foods (see below)
Remove or store away common trigger foods from your pantry and fridge
Keep a food and symptom diary to track how you feel daily
Step 2: Elimination Phase (2-4 weeks)
Completely avoid common inflammatory foods for at least two weeks. Some prefer longer for more thorough results.
Step 3: Reintroduction Phase
Reintroduce one eliminated food group or item every 3 days while monitoring symptoms. Track reactions closely to confirm sensitivities.
Common Foods to Eliminate
Gluten (wheat, barley, rye)
Dairy (milk, cheese, yogurt)
Soy
Corn
Eggs
Nightshades (tomatoes, peppers, eggplants, potatoes)
Processed sugars and artificial sweeteners
Alcohol
Caffeine
Foods to Include
Fresh vegetables like leafy greens, carrots, cucumbers
Fruits such as berries, apples, and pears (in moderation)
Lean proteins: chicken, turkey, fish, legumes if tolerated
Gluten-free grains: quinoa, brown rice, oats (gluten-free)
Healthy fats: olive oil, avocado, nuts (if tolerated)
Simple Elimination Diet Guide to Improve Gut Health
An elimination diet is a structured way to identify foods that may be causing inflammation and unwanted digestive symptoms such as bloating, gas, diarrhea, constipation, or stomach pain. By removing potential trigger foods and then gradually reintroducing them, you can pinpoint what negatively affects your gut health.
Why Try an Elimination Diet?
Reduce inflammation in the digestive tract
Identify food intolerances or sensitivities
Improve symptoms like bloating, cramping, fatigue, or headaches linked to digestion
Support a balanced and healthier gut microbiome
How to Start Your At-Home Elimination Diet
Step 1: Preparation (1-2 days before)
Plan your meals and grocery list with the allowed foods (see below)
Remove or store away common trigger foods from your pantry and fridge
Keep a food and symptom diary to track how you feel daily
Step 2: Elimination Phase (2-4 weeks)
Completely avoid common inflammatory foods for at least two weeks. Some prefer longer for more thorough results.
Step 3: Reintroduction Phase
Reintroduce one eliminated food group or item every 3 days while monitoring symptoms. Track reactions closely to confirm sensitivities.
Common Foods to Eliminate
Gluten (wheat, barley, rye)
Dairy (milk, cheese, yogurt)
Soy
Corn
Eggs
Nightshades (tomatoes, peppers, eggplants, potatoes)
Processed sugars and artificial sweeteners
Alcohol
Caffeine
Foods to Include
Fresh vegetables like leafy greens, carrots, cucumbers
Fruits such as berries, apples, and pears (in moderation)
Lean proteins: chicken, turkey, fish, legumes if tolerated
Gluten-free grains: quinoa, brown rice, oats (gluten-free)
Healthy fats: olive oil, avocado, nuts (if tolerated)