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.
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
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
Completely avoid common inflammatory foods for at least two weeks. Some prefer longer for more thorough results.
Reintroduce one eliminated food group or item every 3 days while monitoring symptoms. Track reactions closely to confirm sensitivities.
Gluten (wheat, barley, rye)
Dairy (milk, cheese, yogurt)
Soy
Corn
Eggs
Nightshades (tomatoes, peppers, eggplants, potatoes)
Processed sugars and artificial sweeteners
Alcohol
Caffeine
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)
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.
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
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
Completely avoid common inflammatory foods for at least two weeks. Some prefer longer for more thorough results.
Reintroduce one eliminated food group or item every 3 days while monitoring symptoms. Track reactions closely to confirm sensitivities.
Gluten (wheat, barley, rye)
Dairy (milk, cheese, yogurt)
Soy
Corn
Eggs
Nightshades (tomatoes, peppers, eggplants, potatoes)
Processed sugars and artificial sweeteners
Alcohol
Caffeine
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)
