Food Elimination

Food Elimination Diet

A food elimination diet is a valuable tool used to identify foods that may trigger symptoms in individuals with chronic health conditions. Conventional medicine often overlooks the significant role that diet can play in both the severity of symptoms and the body’s potential for healing.

Case Study

Rachel had been living with a range of skin and digestive issues for over 30 years.

Her GP prescribed strong steroids and acid blockers, which left her feeling fatigued and increasingly vulnerable to infections.

With the guidance of a naturopathic doctor, Rachel began a food elimination diet. Within six weeks, her skin irritation disappeared and her digestion improved markedly. After six months of following a gut-focused healing protocol, Rachel was able to discontinue all medication and reported feeling healthier than she had in decades.

Examples of Common Food Triggers

Certain foods are known to contribute to widespread inflammation and can act as major triggers for chronic symptoms. These include:

• Refined sugar

• Gluten

• Wheat

• Grains (particularly highly processed ones)

• Processed meats

• Dairy products

• Fizzy drinks (sodas)

• Certain types of coffee

• Crisps (potato chips)

• Chocolate bars

• Breakfast cereals

  
  

These foods are often highly processed and commonly contain preservatives, artificial additives (E-numbers), and other harmful chemicals.

How the Elimination Diet Works

The elimination diet involves consuming only a limited selection of foods known to be well tolerated by most individuals. Removing common trigger foods typically helps to reduce systemic inflammation and relieves the burden on the liver and kidneys, which are often overworked trying to detoxify the body from processed ingredients.

Once a stable baseline of health is established, other foods can be gradually reintroduced—one at a time. If a reintroduced food triggers a reaction, it should be avoided until the root cause of the sensitivity can be properly identified and addressed.

Who Can Benefit from a Food Elimination Diet

A food elimination diet can be particularly helpful for individuals living with the following chronic health conditions:

• Autoimmune diseases (e.g., rheumatoid arthritis, lupus, Hashimoto’s thyroiditis)

• Chronic Fatigue Syndrome (CFS)

• Myalgic Encephalomyelitis (ME)

• Multiple Sclerosis (MS)

• Lyme Disease

• Mast Cell Activation Syndrome (MCAS)

• Allergies and food sensitivities

• Skin conditions (e.g., eczema, psoriasis)

• Irritable Bowel Syndrome (IBS)

  
  

Why Certain Foods Can Trigger Reactions

While processed foods are a common and well-known trigger, even healthy foods such as fruits and vegetables can contain natural compounds that may provoke symptoms or immune reactions. Many plants have their own defence mechanisms—chemical compounds intended to deter pests or animals from eating them.

In individuals with robust health, these compounds are generally well tolerated. However, in those with compromised immune or digestive function, these naturally occurring substances can contribute to inflammation or exacerbate symptoms.

1. The Deep-End Approach

This method involves eliminating all potential trigger foods immediately and consuming only a carefully selected list of well-tolerated foods from day one.

Considerations: While this approach can lead to faster results, it may be too intense for individuals who are already chronically unwell or nutritionally depleted. Suddenly cutting out high-carbohydrate foods, caffeine, and sugar can cause withdrawal symptoms such as fatigue, headaches, and irritability. Additionally, when pathogens in the body are deprived of sugar, they may release toxins—leading to what is known as the Herxheimer reaction (or “herx” reaction), a temporary worsening of symptoms due to detoxification.

2. The Gradual Reduction Approach

This more gentle method involves slowly phasing out problematic foods over time, giving the body a chance to adapt gradually.

Why this method may be preferable

This approach tends to be better tolerated, especially by individuals who are sensitive, fatigued, or reliant on stimulants like caffeine. Gradual removal reduces the risk of detox-related reactions and makes the transition feel more manageable. For those who regularly consume large amounts of coffee or sugar, this method is often recommended.

To begin the gradual reduction method, it's important to first review the foods you are currently eating. From there, you can start substituting potential trigger foods with healthier alternatives. For example, chips can be replaced with whole grain rice, sugary snacks with fresh fruit, and high-calorie sauces with herbs and spices.

So, What Can You Eat?

This is one of the most common questions—and rightly so. The truth is, food triggers vary from person to person, and there’s no single list that works for everyone. That said, below is a sample list of foods that I personally included during my own elimination diet, which served as a helpful starting point.

These foods are generally considered low-reactive and easy to digest for most people:

Proteins

• Organic, grass-fed steak

• Organic turkey

• Organic lamb

  
  

Vegetables (non-nightshade)

• Sweet potato

• Celery

• Cucumber

• Courgette (zucchini)

• Bok choy

• Cabbage

  
  

Fermented Alternatives

• Unsweetened coconut yoghurt

  
  

Fruits (low-sugar and well-tolerated)

• Apples (peeled, if necessary)

• Berries (blueberries, raspberries)

• Pears

• Watermelon

  
  

Herbal Teas

• Peppermint tea

• Chamomile tea

• Ginger tea

• Fennel tea

• Rooibos (naturally caffeine-free)

• 
  

This list provides a clean foundation from which to begin the diet. Over time, other foods can be reintroduced carefully and methodically to assess tolerance.

Do It Properly

To experience the full benefits of a food elimination diet, it must be followed strictly. There’s little point in eating a healthy meal if it’s covered in a processed, high-sugar sauce. Every mouthful matters—so it’s important to be mindful of everything you consume, including condiments, snacks, and drinks.

How Long Does It Take to See Results?

As with most things in health, the answer varies from person to person. Some people begin to notice improvements within just a few days of cutting out processed foods. However, it’s also common to feel worse before you feel better. This is especially true when the body is adjusting to the removal of stimulants like caffeine or sugar, or if detoxification triggers temporary symptoms.

Be patient—true healing takes time.

Important Guidance

If you choose to follow a food elimination diet, it is strongly recommended that you do so under the supervision of a qualified naturopathic or functional medicine practitioner. You should also consult your GP or healthcare provider to ensure the diet will not interfere with any existing health conditions or medications.

This is a brief overview. Depending on an individual’s symptoms and medical history, a food elimination diet may be combined with targeted approaches to address any underlying viral or bacterial imbalances, alongside a structured detoxification protocol. For personalized guidance, it's recommended to consult with a functional medicine or naturopathic doctor.

Disclaimer:

This content is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have a medical condition or are taking medication. The author is not liable for any outcomes resulting from the use of this information.