What Foods Do I Eat on The Elimination Diet?

Starting an elimination diet can be a transformative step towards understanding your body better. For a comprehensive meal plan, check out this elimination diet meal plan.

What is the Elimination Diet?

The elimination diet involves removing certain foods suspected of causing allergies or digestive issues. It’s a powerful tool to identify food sensitivities and improve overall health.

Starting the Elimination Diet

Begin by eliminating common allergens for a set period, typically a few weeks. The diet has two main phases: the elimination phase and the reintroduction phase.

Foods to Include

Focus on eating fresh, unprocessed foods. Include a variety of fruits, vegetables, lean proteins, and whole grains that are known to be low in allergens.

Foods to Exclude

Commonly excluded foods are dairy, gluten, soy, eggs, nuts, and shellfish. Read food labels carefully to avoid these allergens.

Planning Your Meals

Plan meals ahead to ensure you eat a balanced diet despite the restrictions. Experiment with new recipes that fit within the diet’s guidelines.

Fruits and Vegetables

Opt for a range of colorful fruits and vegetables. Be mindful of any specific fruits or vegetables that are known allergens for you.

Protein Sources

Incorporate lean meats like chicken and turkey, and consider plant-based proteins such as lentils and quinoa. Stay away from processed meats.

Grains and Starches

Choose gluten-free grains like rice and quinoa. Be creative with cooking methods to keep meals interesting.

Dairy Alternatives

Explore lactose-free dairy alternatives such as almond milk or coconut yogurt. Check for added sugars or preservatives.

Snacks and Beverages

Healthy snacks like carrot sticks, rice cakes, or homemade smoothies are great. Drink plenty of water, herbal teas, or other non-caffeinated beverages.

Eating Out and Social Situations

When dining out, communicate your dietary needs clearly. Opt for simple dishes with minimal ingredients.

Monitoring Symptoms

Keep a detailed food diary to track what you eat and any symptoms you experience. This will help identify specific triggers.

Reintroducing Foods

After the elimination phase, reintroduce foods one at a time. Pay close attention to any changes in symptoms.


The elimination diet is a journey of discovery about your body’s needs and reactions. Stay patient and observant, and you’ll gain invaluable insights into your health and well-being.