Everyone is on a diet these days. You may be following a keto diet, a protein-rich diet or a carbohydrate-rich diet, and the list goes on. But what catches our attention is the elimination diet.
Don’t panic, it’s not another trendy diet which forces you to eat something which you absolutely detest. In fact, the elimination diet is supposed to have a positive impact on your body by removing and reintroducing specific food groups, one at a time.
A diet recommended by doctors for people with gut issues and food intolerances, the elimination diet helps you to identify the exact foods which may be the source of these problems. Once identified, your doctor may suggest an alternative diet plan to keep you healthy and happy.
How do you do a simple elimination diet?
An elimination diet, also known as exclusion diet, works by removing a specific food group from the body, for example proteins, for a period of time. Once it is out of your system completely, you are recommended to observe and compare your body’s response to its original state. Then, based on the positive or negative impact, the food group can be reintroduced into your diet again. This is how the elimination diet works.
The elimination diet helps you to accurately pinpoint foods that may be the root cause of allergies or intolerances.
What are the advantages of an elimination diet?
The advantages of an elimination diet are many. The benefits range from managing gut disorders to more youthful looking skin. Some of the most prominent benefits include:
- Maintenance of body weight
- Prevents gut disorders
- Less fatigue
- Reduces reliance on alcohol
- Reduction in migraines
- Relieves the symptoms of ADHD
- Improved skin
- Reduction in acidity and heartburns
The most important advantage that comes with elimination diet is understanding what foods suit your body.
What foods can you eat on an elimination diet?
The elimination diet sounds easy but it requires meticulous planning as removing multiple food groups without any prior understanding can lead to catastrophic effects on the body. A proper meal plan, preferably prepared by a nutritionist or dietician, can help you adopt this diet safely.
The food items differ with the type of elimination diet followed (yes, there is more than 1 type of elimination diet), and would be included, eliminated or reintroduced at a later stage, depending on the body’s reaction.
Usually, nuts, fruits, legumes, seeds, dairy, fish, chicken, fats etc. are the first items to be removed during the elimination phase. Upon studying the body’s reaction to the eliminated food items, the food items like fruits, vegetables, grains, meat, fish, spices, etc. are carefully reintroduced into the diet.
Types of Elimination diet
- Low-FODMAPs diet: Eliminates short-chained carbohydrate food items which are indigestible by the human body.
- Few foods elimination diet: This diet involves consuming food items that are not consumed regularly.
- Rare foods elimination diet: This diet requires you to eat food items that you may eat rarely.
- Fasting elimination diet: A strict consumption of water for upto five days, post which the reintroduction of food groups is started. This diet requires medical guidance.
- Other elimination diets: These diets involve the elimination of dairy, wheat, gluten, sugar, etc.
How long does the elimination diet take to work?
A typical elimination diet lasts for about 5-6 weeks, for one specific food group as the elimination and reintroduction phase each, last a couple of days/weeks. Time periods may vary based on different types of elimination diets and food groups at play.
Should you try an elimination diet?
The elimination diet is a great way to understand the body’s requirements and alter it to your benefit. Proper nourishment can improve your quality of life and lift your spirits. A proper meal plan, created with the help of a nutritionist can help in realising
your true potential!