I’ve done two very large elimination diets as well as food intolerance testing. If you’re experiencing negative symptoms that are effecting your health, consider doing an elimination diet. It’s a lot of work but 100% worth it. How to do an Elimination DietSample elimination diet. This is a summary of instructions from several food testing plans overseen by several Naturopathic doctors. Eliminate the following for a minimum of 21 to 30 days, with a gradual reintroduction cycle that spreads over 6 to 10 weeks.
- No animal milk
- No shell fish
- No soy
- No corn products
- No potatoes
- No tomatoes
- No night shades (peppers, eggplant, mushrooms)
- No wheat or other gluten products (spelt, barley, rye, oats)
- No eggs
- No sugar
- No citrus fruits
- No bananas, sometimes melons and/or strawberries
- No fruit juices
- No dried fruit
- No peanuts/ peanut butter
- No fatty nuts (pistachios, cashews, macadamias)
- No caffeine
- No alcohol
- No processed food
- No fried foods
What to eat:
- Ideal ratio: 40% carbohydrates, 30% protein and 30% healthy fats.
- Try to eat any 1 food no more than 5 times a week.
Steamed (avoid raw) vegetables:
- During an elimination, it’s best to use minimal raw vegetables except salad vegetables. Include at least 1 green vegetable daily.
- Percentages are based on the amount of carbohydrates contained in each vegetable. Keep those percentages in mind when planning your 40% carbohydrates for the day:
- 3% – asparagus, bean sprouts, beet greens, broccoli, red & green cabbage, cauliflower, celery, Swiss chard, cucumber, endive, lettuce, mustard greens, parsley, radish, spinach, watercress.
- 6% – string beans, beets, Bok Choy, brussel sprouts, chives, collards, eggplant, kale, kohlrabi, leeks, onion, parsley, red pepper, pumpkin, rutabagas, turnip, zucchini.
- 15% – artichoke, parsnip, green peas, squash, carrot.
- 20+% – yam.
Fruit – only ½ pieces. Best if cooked.
- 3% – cantaloupe, strawberries, melons
- 6% – apricot, blackberries, cranberries, papaya, peach, plum, raspberries, kiwi
- 15% – apple, blueberries, cherries, grapes, mango, pear, pineapple, pomegranate
- 20+% – banana, figs, prunes
- Eat one to two cups of cooked grains per day. Amaranth, buckwheat, millet, oatmeal, quinoa, basmati or brown rice, rye, teff/
- Ocean (vs. farmed) fish (cod, haddock, halibut, mackerel, sardines, summer flounder, wild Pacific salmon) is preferred..
- Occasionally, kept to an extremem minimum, some maple syrup, rice syrup, raw honey, agave or stevia are ok.
Here’s an example of how you would want to re-introduce your foods while keeping a detailed journal of what you’re eating and any reactions. A reaction could be anything from a mild headache, to stomach reactions, skin irritation, asthma, etc.
- Lemon/Lime – 3 days
- Apple/Pear – 3 days
- Tomato – 3 days
- Peppers, eggplant, mushrooms – 3 days
- Soy – 4 days –
- Other citrus – 3 days
- Corn – 3 days
- Potato – 5 days
- Dried fruit – 3 days (cautiously, watch sugar consumption)
- Dairy – 5 days (whole milk, not homo)
- Glutenous grains other than wheat – 5 days
- Wheat – 5 days (whole wheat only)
- Soy – organic
- Soy – non-organic
- Fatty nuts – 3 days
- Dairy – Sheep’s Milk – 3+ days
- Dairy – Goat’s Milk – 3+ days
- Dairy – Organic Cow’s Milk – 3+ days
- Dairy – Regular Cow’s Milk – 3+ days
- Dairy – Yogurt – 3+ days
- Dairy – Whey – 3+ days
Possibly – Cottage cheese, Mozzarella Cheese, Cheddar Cheese depending on my previous results *Other suspected trigger foods – 3 to 5+ days each.
Having been through this a few times myself, I’m happy to discuss this so please don’t hesitate to leave a reply if you have any questions. I’m not a certified doctor, naturopath, or nutritionist, but there’s something to be said about personal experience so don’t hesitate to ask.