Elimination diets, particularly the FODMAP diet, were rarely known about only a few years ago. However, these diets are becoming much more mainstream as individuals begin to take their health into their own hands and understand what works for their own personal diet. Have no fear, Dr. Algert is here to give you the knowledge you need to feel healthy and happy.
What is an Elimination Diet?
Elimination diets have you cut out all fermentable carbohydrates. That translates to 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. Read on to learn more!
Here are five tips on how to start your own elimination diet to help identify food sensitivities and intolerances.
1. An 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. Drink lots of water anywhere from 6-8 cups per day. This is important whether or not you follow an elimination diet. No diet can be a healthy one if you’re not giving your body enough water.
4. 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. If you have no observable symptoms, you can try reintroducing another food on day four. Pay attention to how you feel including sleep, mood, digestion, and energy level.
5. 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.
Bonus Tip – The key to success is obtaining the help of a registered dietitian in planning. It is also important to make an appointment with a registered dietitian. This can help ensure your elimination diet will be nutritionally adequate, within your budget, and tasty.
An elimination diet followed correctly can produce profound results!
For more information contact Dr. Algert here.