Elimination diet is a special nutritional strategy used to identify sensitivities to certain food items and alleviate health problems. This method is an important tool for understanding how a person interacts with their body and which foods create negative effects on their health. The elimination diet provides a personalized nutritional approach and is a useful tool for understanding the root of health problems. However, it is important to consult a nutritionist before following this type of diet, as improper implementation can lead to serious nutritional deficiencies. A healthy, balanced diet is developed based on the results of the elimination diet to determine what is appropriate for the person’s health.
What is an elimination diet?
An elimination diet is a specific nutritional strategy used to identify sensitivity or intolerance to certain food items or substances and to identify health problems. This diet involves a process in which a person temporarily removes certain foods from the diet and then reintroduces them in order to detect adverse reactions to certain foods.
“Why is an elimination diet done?” We can answer the question: The elimination diet is especially useful for understanding and treating food intolerances, irritable bowel syndrome (IBS), migraines, dermatitis and other health problems. However, it is important to follow this diet correctly and evaluate the results accurately. Therefore, it is recommended to do it under the supervision of a nutritionist or healthcare professional.
How to do an elimination diet?
An elimination diet is a diet used to determine which foods your body is sensitive to by removing certain foods or food groups from the nutrition plan. This diet is often followed by people with food allergies or intolerances. The main purpose of the elimination diet is to determine which foods your body reacts to. This can help people with food allergies or intolerances eliminate foods that trigger their symptoms from their diet. The elimination diet usually consists of the following stages:
Stage 1: Subtraction
At this stage, you need to remove from your diet any potential allergens or foods or food groups that may trigger intolerance. This often includes gluten, dairy, soy, eggs, shellfish, peanuts, almonds, walnuts and wheat. The duration of this phase varies depending on which foods or food groups are examined. Generally, it takes 2 to 6 weeks.
Stage 2: Adding again
At this stage, you need to add each food or food group back into your diet one by one. After adding each food or food group, wait 2 to 3 days and observe if any symptoms appear. If any symptoms occur, you need to eliminate that food or food group from your diet again.
Stage 3: Protection
At this stage, you can permanently include foods or food groups that do not cause symptoms in your diet. The elimination diet should be applied carefully. Before following this diet, it is important to consult a doctor or dietitian. The elimination diet can be applied in the following situations:
- Food allergy: A food allergy is a condition in which your body has an abnormal immune response to certain foods. This reaction can cause symptoms such as skin rash, wheezing, shortness of breath, nausea, and vomiting.
- Food intolerance: Food intolerance is a condition in which your body makes it difficult to digest certain foods. This can cause symptoms such as gas, bloating, diarrhea and constipation.
What to eat on an elimination diet?
An elimination diet is done primarily to detect possible sensitivities or intolerances to certain food items. This diet involves temporarily eliminating foods that are thought to cause adverse reactions. Food items that are generally allowed for an elimination dieter to consume include:
- Chicken
- Turkey
- Fish (various species)
- Lamb
- Beef (controlled)
- Tofu (for those with soy intolerance)
- Broccoli
- Carrot
- Spinach
- Celery
- Cauliflower
- Courgette
- Aubergine
- Artichoke
- Green beans
- Radish
- Beet
- brown rice
- Oat
- Buckwheat
- quinoa
- Banana
- Apple (some species)
- Pear
- Melon
- Peach
- Olive oil
- coconut oil
- lactose free milk
- lactose-free yoghurt
An elimination diet is used to identify specific food intolerances or sensitivities, so it may vary from person to person and based on their needs. However, there are common foods that an elimination diet may prohibit. “What is prohibited in elimination?” To answer the question:
- Milk and Dairy Products (For those with lactose intolerance or milk allergy)
- Wheat (For those with wheat intolerance or celiac disease)
- Egg (For those with egg allergies)
- Seafood (For those with seafood allergies)
- Nuts (For those with nut allergies)
- Soy (For those with soy intolerance or soy allergy)
- Corn (for those with corn intolerance)
- Refined Sugar and Desserts
How many kilos can be lost by elimination in 1 week?
The elimination diet helps lose weight by restricting calorie intake. This diet generally avoids sugary drinks, processed foods, alcohol, and foods that may trigger potential allergens or intolerances, such as gluten, dairy, soy, eggs, shellfish, peanuts, almonds, walnuts, and wheat. How many kilos can be lost with an elimination diet in 1 week depends on the person’s weight, metabolism and diet content. In general, 2 to 5 kilos of weight can be lost with the elimination diet in 1 week.
Elimination diet sample menu
An elimination diet is a diet used to determine which nutrients your body is sensitive to by eliminating certain foods or food groups from your diet. This diet is often followed by people with food allergies or intolerances. Sample menus for the elimination diet:
Breakfast:
- Oatmeal, fruit, honey
- eggs, vegetables
- Smoothie (fruit, greens, protein)
Lunch:
- Grilled chicken, vegetable salad
- fish, quinoa
- bean soup
Evening meal:
- Grilled vegetables, quinoa
- Grilled chicken or fish, vegetables
- Lentil meatballs
Snacks:
- Fruit
- nuts
- seeds
- Yogurt