How to Do an Elimination Diet

An elimination diet is unlike other diets you might know, such as keto or vegan diets. The goal isn’t healthy weight management. A person might work with their health-care provider or a registered dietitian if they experience occasional digestive complaints and want to determine which food(s) are behind their woes.

Such diets can help pinpoint allergens (like soy, wheat, dairy, etc.) and food intolerances. The goal is helping you maintain your digestive happiness!

Elimination diets have two phases: elimination and reintroduction. Here’s how to do an elimination diet.

Working with a health-care provider, remove certain foods from your diet, chronicling how you feel before and after you eat. After a period of time (often about two weeks), you will add those foods back in slowly, with input from your provider.

Most people start by eliminating the food(s) they suspect might be causing things like occasional gas, bloating, constipation, diarrhea, etc. This can even include “healthy” foods.

During the elimination diet phase, be gentle with yourself — and take lots of notes. Consider yourself to be the Sherlock Holmes of your digestion during your elimination diet!

Learn more about food intolerances.