An elimination diet helps identify food intolerances, allergies, or sensitivities by temporarily removing common trigger foods and then reintroducing them one by one.
Success depends on preparation — research safe foods, create meal plans, and stock up on allowed ingredients to avoid accidental slip-ups.
Typical foods to cut out include dairy, gluten, soy, eggs, nuts, shellfish, nightshades, caffeine, and artificial additives — but the list can vary depending on your health goals.
The elimination phase usually lasts 2–6 weeks. Rushing this part can skew results, so patience and consistency are key.
Slowly reintroduce eliminated foods one at a time, usually every 3–5 days, while monitoring your body for symptoms like bloating, headaches, skin issues, or fatigue.
Track everything you eat and any symptoms you notice. This will help you and your healthcare provider pinpoint which foods trigger reactions.
Before starting, talk to a doctor or nutritionist. Doing this solo without guidance can lead to nutrient deficiencies or misdiagnosed triggers.