Elimination Diet – how to test for food intolerances

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:

  • Organic
  • 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.



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