Elimination diets, particularly the FODMAP diet, have become more popular in the last few years as people better understand how food choices impact health.
What is an Elimination Diet?
Elimination diets have you cut out foods that your small intestine cannot absorb such as grains and some fruits and veggies. In other words, you eliminate certain foods for a period of time, usually three or four weeks, then slowly reintroduce specific foods and monitor your symptoms for possible reactions.
Did you know?
Many food based and complementary therapies have gained recognition in the mainstream over the past few years. Currently the FODMAP diet is helping 2/3 of people with IBS find relief from symptoms.
Here are five tips on how to start your own elimination diet to help identify food sensitivities:
1. A FODMAP elimination diet will remove gluten, dairy, soy, eggs, corn, pork, beef, chicken, beans/lentils, coffee, citrus fruits, nuts and nightshade vegetables. Your diet will be comprised mainly of rice, meat (turkey, fish, lamb), most fruit, and most types of vegetables.
2.The length of an elimination diet can vary depending on your age and severity of symptoms. Children can usually see benefits in 7-10 days whereas adults need to follow the diet longer, around 3-4 weeks. Keep a food record that includes any symptoms or health issues (both positive and negative) that occur.
3. At the end of the elimination period reintroduce foods one at a time for a single day so you can monitor symptoms for the next two days. Keep a food diary that includes symptoms including mood, digestion, energy level and ability to sleep. If you have no observable symptoms, you can try reintroducing new foods on day four of your elimination diet.
4. The whole elimination process will take approximately 5-6 weeks and at the end you will have a much better understanding of your food sensitivities.
It is also important to make an appointment with a registered dietitian to ensure your elimination diet meet all of your nutritional needs.
An elimination diet followed correctly can produce profound results!
For more information contact Dr. Algert here.