Elimination diets are the gold standard for identifying food intolerances, sensitivities, and allergies through diet.

They remove certain foods known to cause uncomfortable symptoms and reintroduce them at a later time while testing for symptoms.

Allergists and registered dietitians have been using elimination diets for decades to help people eliminate foods that are not well tolerated. How do you enjoy brown foods without a doubt

What is an elimination diet?

An elimination diet involves removing foods from your diet that you suspect your body cannot tolerate well. Foods are reintroduced later, one at a time, while you look for symptoms that trigger a reaction.

It only lasts 5-6 weeks and is used to help people with sensitive intestines, food intolerances, or  food sensitivities  identify which foods are contributing to their symptoms ( 2 Trusted Source ,  3 Trusted Source ).

In this way, an elimination diet may relieve symptoms such as bloating, gas, diarrhea, constipation, and nausea.

Once you have successfully identified a food that your body cannot tolerate well, you can remove it from your diet to prevent any uncomfortable symptoms in the future.

There are many types of elimination diets, all of which involve eating or eliminating certain types of foods.

However, if you have a known or suspected food allergy, you should only try an elimination diet under the supervision of a medical professional. Reintroduction of food allergens may lead to a serious condition called anaphylaxis ( 4 Trusted Source ,  5 Trusted Source ).

If you suspect you have a food allergy, check with your doctor before starting an elimination diet. Allergy symptoms include rash, hives, swelling, and difficulty breathing ( 6 ).

summary:An elimination diet is a short-term diet that helps identify foods that your body cannot tolerate well and remove them from your diet.

An elimination diet is divided into two phases: elimination and reintroduction.

exclusion stage | How to enjoy brown foods without suspicion

The elimination phase involves removing foods that you suspect are triggering your symptoms for a short period of time, usually 2 to 3 weeks.

Eliminate foods that you think your body can’t handle, as well as foods that are known to cause troublesome symptoms.

Some of these foods include nuts, corn, soybeans, dairy products, citrus fruits, nightshade vegetables, wheat, foods containing gluten, pork, eggs and seafood (7).

During this stage, you can determine if your symptoms are due to foods or something else. If symptoms persist after removing foods for 2-3 weeks, it is best to notify your doctor.

Re-submission stage

The next phase is the reintroduction phase, in which you slowly reintroduce the eliminated foods back into your diet.

Each food group should be introduced separately, over the course of 2-3 days, while you look for symptoms. Some of the symptoms to watch for include:

• Rash and skin changes
• Joint pain
• Headache or migraine
• exhaustion
• difficulty sleeping
• changes in breathing
• bloating
• Stomach pain or cramps
• Changes in bowel habits

If you don’t feel any symptoms during the period when you reintroduce a food group, you can assume it’s OK to eat and move on to the next food group.

However, if you are experiencing negative symptoms like those listed above, you have successfully identified the trigger food and should remove it from your diet.

The entire process, including excision, takes approximately 5-6 weeks.

If you plan to eliminate several food groups, seek advice from your doctor or dietitian. Eliminating too many food groups can lead to nutritional deficiencies.

summary:An elimination diet works by removing foods that you think cause discomfort. Then resubmit them individually to check for symptoms.

What can’t you eat on an elimination diet?

The best elimination diets are the most restrictive.

The more foods you eliminate during the elimination phase, the more likely you are to discover foods that cause uncomfortable symptoms.

Foods that are commonly eliminated during the elimination phase include:

• Citrus fruits:  Avoid citrus fruits such as oranges and grapefruit.
• Solanaceous vegetables:  Avoid  nightshade , including tomatoes, peppers, eggplant, white potatoes, bell peppers, and bell peppers.
• Nuts and seeds:  Eliminate all nuts and seeds.
• Legumes:  Eliminate all types of legumes such as beans, lentils, peas, and soy products.
• Starchy foods:  Avoid wheat, barley, corn, spelled, rye, oats and bread. Also avoid any other foods that contain gluten.
• Meat and fish:  Avoid processed and deli meats, beef, chicken, pork, eggs and shellfish.
• Dairy products:  Avoid all dairy products, including milk, cheese, yogurt and ice cream.
• Fats:  Avoid butter, margarine, hydrogenated oils, mayonnaise and spreads.
• Beverages:  Avoid alcohol, coffee, black tea, soda and other sources of caffeine.
• Condiments and condiments:  Avoid sauces, relishes, and mustards.
• Sugar and sweets:  Avoid sugar (white and brown), honey, maple syrup, corn syrup, high-fructose corn syrup, agave nectars, sweets and chocolate.

If you suspect that other foods not on this list are making you feel uncomfortable, it is highly recommended that you eliminate them as well.

What can you eat on an elimination diet?

Although the elimination diet is very restrictive, there is still enough variety to create healthy and delicious meals.

Some of the foods you can eat include:

• Fruits:  Most fruits except citrus fruits.
• Vegetables:  Most vegetables except eggplant.
• Grains:  including rice and buckwheat.
• Meat and fish:  including turkey, lamb, game and cold-water fish such as salmon.
• Dairy alternatives:  including unsweetened coconut milk and rice milk.
• Fats:  These include cold-pressed olive oil, flaxseed oil, and coconut oil.
• Drinks:  water and herbal tea.
• Spices, condiments, etc.:  including black pepper, fresh herbs and spices (except cayenne pepper and paprika), and apple cider vinegar.

To stay motivated during this restrictive phase, try designing new recipes and experimenting with herbs and spices to add a savory flavor to your dishes. How do you enjoy brown foods without a doubt