6 Food Elimination Diet Recipes

Second Phase: Reintroduction Of Foods

Elimination Diet Review: 1 Year Later | Food Sensitivities, Immune System, & Lessons Learned

However, if your symptoms have improved after the 4 weeks it means that you might have removed the culprit food allergen. Now, youll reintroduce each food one at a time while observing your symptoms.

Any changes after reintroducing a food should be noted down. Some signs to look out for include reflux, cramping, vomiting, or difficulty swallowing .

Add one new food per week and eat at least 1 serving per day for 3 days. No reaction means its considered safe. Move on to the next food, leaving the safe one out of your diet until youve tested all foods .

Elimination Diet Meal Plan

People may start an elimination diet for several reasons, with one of the main reasons being to try and pinpoint food intolerances and sensitivities that cause digestive issues like gas, bloating or stomach pain. A food intolerance is where your body processes a certain food in a different way than others, which can cause that gastrointestinal discomfort or other symptoms. Food intolerances are different from a food allergy, which involves an immune response that can be very dangerous. If you suspect a true food allergy, we encourage you to discuss this with your medical provider or allergist.

In this elimination diet plan, we map out a week of meals and snacks that include delicious flavors and easy recipes. What didn’t we include? The top 8 foods most commonly associated with food intolerances, sensitivities and food allergiesmilk, eggs, tree nuts, peanuts, wheat, soy, fish and shellfish. We set this plan at 1,500 calories a day but included modifications to make it 1,200 calories or 2,000 calories, depending on your needs.

The Classic Breakfast Power Bowl

Lets not overthink things my friends, an old-school classic breakfast can still fit the bill!

Why not cook your favorite chicken or turkey sausage then chop, season, and roast sweet or purple potatoes along with your favorite roasted veggies? Throw together in a bowl, maybe add a little hot sauce and call it a day?!

This is one of our favorite veggie/ potato hash recipes if youd like a little extra guidance!

Struggling to find a place to get clean, anti-inflammatory smoothie ingredients all in one place and shipped right to your front door? If so, try where we buy all our smoothie ingredients, Thrive Market. It is without a doubt, the best place to buy all your anti-inflammatory foods, spices, snacks.

After all, who doesnt love fairly-priced all-natural food delivered to your door within 3-5 days!?

Weve been using Thrive Market for years now and have saved a ton of money by doing so. We love ordering specialized groceries like nut butters, toxin-free cleaning products and soap, clean protein bars and snacks, and even our childs diapers .

Plus, if you do not order enough throughout the year to make your membership fee worthwhile, Thrive Market will actually credit you back what you did not use as a bonus for the following year.

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Cranberry Orange Muffin Tops

Lets be real with ourselves, who doesnt love a soft, delicious muffin from time to time in the morning, or even for a midday snack!?

Now is a muffin an ideal or balanced breakfast? Absolutely not. But, sometimes variety is truly what keeps us going when following an elimination diet that is fairly restrictive.

We actually recommend that you take a muffin, cut it in half horizontally, and then generally spread your favorite nut butter in the middle, then reconnect both pieces to make it a more balanced breakfast sandwich!!

Preheat oven to 350 and grease your favorite non-toxic cookie sheet.

2. In a medium bowl combine both flours, baking soda, orange zest and salt.

3. Gently stir until evenly mixed. Mix in honey, applesauce, coconut oil until a well mixed, thick batter is formed.

4. Fold in cranberries.Use an overflowing tablespoon to scoop out about 16 mounds of batter across your cookie sheet.

5. Bake for approximately 15 minutes or until firm and golden brown. Enjoy once completely cooled!.

Pro Tip: Make these on a weekend for an easy reheat during the week. Our Cranberry Orange Muffin Tops freeze really well for ultimate convenience!

My Family: Meat & Potatoes

Elimination Diet for Eosinophilic Esophagitis

I am the main chef in our world. With being on the Elimination Diet, I also had to make the meal work for the rest of my family. This usually isnt challenging. However with Ms P just learning to eat, DH being a meat & potatoes guy and Mr J, well, sometimes not eating it made it harder. The recipes that my naturopath supplied me I felt more ethnic in nature, but I needed to make it work for my family.

Here are the parameters of my Elimination Diet:

gluten free, yeast free, egg free

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Rule : Eliminate Triggers

Potential food sensitivities should be entirely eliminated from the diet for a period of two to six weeks. There may be a decrease in symptoms during this elimination phase. Selecting which foods to remove can depend on several factors including typical diet, suspected food intolerance, and symptomatic profile.

The most common foods to exclude on an elimination diet include:

Wheat and gluten

Risks Of The 6 Food Elimination Diet

There are also some risks associated with this type of diet but overall they are relatively minor. If the elimination diet is done under the guidance of a doctor or dietitian, these risks are almost non-existent.

Not Eating Enough Protein And Fat Can Result In Weight Loss

If youre not eating a lot of foods from the fish, egg, nuts, or dairy groups, then its possible to become deficient in protein or fat. The body has an instinctual need for these essential nutrients so if they cannot be consumed through food at all, your body might try to obtain them from alternative means .

You Might Lose Muscle Mass

Fat loss can occur if you arent consuming enough dietary protein and fat but muscle loss will not occur as long as adequate protein and fat levels are met by either consuming other foods or taking supplements .

You May Not Adhere To Long-Term Diet Restrictions

Following all the food restrictions is difficult because soybeans, dairy products, eggs, corn , fish/shellfish, peanuts/nuts, and so on make up a large portion of most Americans diets.

Taking gluten out becomes challenging with all the hidden ingredients that contain gluten like soy sauce and condiments. Youll have to sample all sorts of foods to figure out what works and doesnt work for you.

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Benefits Of The 6 Food Elimination Diet

While on the 6 food elimination diet, there are some benefits that you can gain from the process.

Relief From Symptoms

Eliminating potential food allergens from your diet seems counter-intuitive but it could help when trying to find which foods are triggering esophageal inflammation. Because youre eating so few items, your digestive system has less exposure to irritants and allergens than usual. This reduces your symptoms if theyre caused by food allergies, sensitivities, or intolerances .

Reduced Prescription Medication Use

Many patients suffer from acid reflux , which requires medication use like proton pump inhibitors or H2-blockers. The 6 food elimination diet removes some of those triggers reducing your dependency on medicine.

Learn What Specific Foods Trigger Your EOE Symptoms

What Is The Six Food Elimination Diet

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The Six food Elimination Diet eliminates the six key allergenic foods that are often at the root of EoE. This includes Milk & Dairy, Soy, Eggs, Wheat, Peanuts & Tree Nuts, and Seafood . For 4 to 6 weeks you will remove ALL of these foods. A 100% elimination of these foods is critical for calming down symptoms before beginning a reintroduction process. If you don’t get these foods out completely you may not be able to heal or determine which specific foods are behind your symptoms. It is important to plan for this diet, and to eat foods prepared at home, as eating out can expose you to cross-contamination .

Use the search feature on this site to search for recipes for this diet. All of the recipes tagged for the Six Food Elimination Diet are designed for the Elimination phase of this diet. During each week of the reintroduction phase, add the food you are testing to the search feature along with Six Food Elimination Diet to find recipes to work for that specific food reintroduction.

Four Food Elimination Diet For Eoe

Eosinophilic oesophagitis happens when white blood cells build up in the lining of the oesophagus, which is the tube that connects the mouth to the stomach. This can be the result of an allergic reaction to food or the environment. Most cases of EoE are seen in people with other allergies such as allergic rhinitis and asthma. It is estimated to affect around one in 1,000 people , and the frequency of EoE appears to be increasing. The reasons are unclear, but it is known that allergies of all types have become more common.

More information about EoE can be found on the ASCIA website:

The 4FED diet eliminates 4 common trigger foods for EoE – cows milk , soy, egg and wheat

Diet Instructions

This diet plan outlines how to follow a diet free from cows milk , soy, egg and wheat. The diet involves strictly avoiding all foods and drinks that contain cows milk , soy, egg and wheat even in very small quantities.

This diet is to be used for 8 to 12 weeks as a trial to see if avoiding certain foods will help reduce symptoms. You should regard this diet as a test to see if foods are making symptoms worse and not necessarily a long term treatment.

You will be asked to complete diaries recording foods eaten and details of any symptoms whilst following this diet.

The effect of the diet will be assessed by symptoms and/or a repeat endoscopy , and biopsies of the oesphagus are taken.

What foods can be eaten?

What about packaged foods?

What are may contain traces of statements?

A2 milk

What Is An Elimination Diet

Im so glad you asked!

An elimination diet is when you remove irritating foods from your meals for a short period of timeusually, three weeksto give your digestive system time to reboot, and more importantly, to discover your own particular set of intolerances and sensitives.

The biggest struggle in defining our diets is not knowing whats really moving the needle.

And a central tenet of my health philosophy is that we cannot commit to healthy habits until we know what habits are actually healthy for us. Which is why I think everyone should do an elimination diet at some point in their lives.

While I take a mostly omission-free approach to my own eating habits, its because years ago I did the hard work of figuring out what aspects of my diet were causing me harm in more ways than just the numbers on a scale.

One of the most common sources of inflammationi.e. the root of all bodily evilis a hidden food sensitivity. Mysterious headaches, hair loss, anxiety, depression, fatigue, acid reflux, muscle soreness, IBS, allergies, acne, rashesname a symptom, and chances are a shift in diet can help alleviated it.

In my last book, I talk more about the years that followed this discovery, and the more extreme health measures I took on that led to the place of overwhelm that inspired The Wellness Project. In my new book, I also talk about how a different type of elimination diet was key in helping me heal my gut from SIBO.

Lunch And Snack Ideas For The 6

When a child is on a limited diet, quick and easy meals can be difficult. Our dietitians have put together a list of great snack and lunch options that are delicious, nutritious and perfect for children on the 6-food Elimination Diet. It is important to note that parents should always read food labels to ensure that the foods they are using do not contain any hidden ingredients that may be off limits to the child.

What Is The 6 Food Elimination Diet

5 Steps to Following An Elimination Diet

The 6 Food elimination diet is a diet that eliminates the six most common foods that trigger eosinophils. These foods are wheat, soy, cows milk, eggs, fish, and peanuts/nuts. If you eliminate these foods from your diet, then you could rule out an allergy to this food as the cause of your symptoms. During the six weeks on this elimination diet, all other foods can be eaten except those mentioned above .

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Week Elimination Diet Plan

After reading Dr. Will Coles Inflammation Spectrum book and taking the inflammation quiz, it showed I have inflammation in a slew of areas. The top two were in the brain/nervous system and the hormonal system. In order to see if food is at the core of these problems, Ive decided to follow his 8 week plan.

Who Shouldn’t Do An Elimination Diet

The elimination diet is not a long-term eating plan and should not be followed for the sake of weight loss. By nature, it is a highly restrictive plan, so if you have a history of disordered eating, it’s even more important to discuss a safe approach with your health care professional.

“Individuals with no clinical symptoms related to diet and food consumption do not need to follow an elimination diet,” notes Barreto. “Individuals going through treatments or on medications should consult with the medical team before trying an elimination diet.”

Moday also adds that those who struggle with vitamin and mineral deficiencies or are presently underweight should avoid following this eating plan.

It’s also worth noting that eliminating foods that don’t need to be removed from your diet may actually have a negative effect on your body over time, as you deprive yourself of vital nutrients. “Recent studies have found that people who eliminate gluten when they don’t need to increase their risk of heart disease,” integrative gastroenterologist Will Bulsiewicz, M.D., MSCI, previously shared with mindbodygreen. Eliminating any and all grains can also be harmful to the gut, he adds.

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Let Me Share A Story To Help Explain

bogged down with fatigue, unable to focus due to brain fog, and struggling to lose weight.EVERYTHING

Despite feeling exhausted, and frustrated with her lack of results, she was hopeful after learning that her friend had experienced success improving her energy and losing weight with the paleo diet . Feeling hopeful again, Julie decided to give the paleo diet a try!

It was one month after July had gone paleo and removed grains and dairy from her diet that she reached out to my team, feeling extremely frustrated and defeated. Although she was strictly following the paleo diet, her level of exhaustion had intensified, she had gained 10 pounds of additional weight , her joints had started to ache, and the eczema she hadnt experienced in years returned with a vengeance.

Now that Julies symptoms had resolved, it was time to identify which of the foods she was currently avoiding had been causing her body inflammation, fatigue and weight gain. One by one she reintroduced each food group while tracking her energy, skin health, weight and other symptoms.

Elimination Diet Recipes And Menu Ideas

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When my doctor told me I should go on an elimination diet to fix the nasty reflux issues Id been experiencing for months, I nodded in agreement. I mean, it sounded great. Ridding my body of nasty toxins and all of the things that were causing inflammation and excess bile? Count me in!

As we got into the details and she listed out all of the things I wouldnt be able to eat for a couple of months, my head stopped nodding and started spinning as I quickly tried to come up with a short list of what Id be able to eat. Which, in a moment of sheer panic, I had deduced was pretty much only rice, beans, and lettuce.

Once I actually dug into the details , I realized there were plenty of options for well-rounded, healthy and filling meals on the elimination diet. And so I began to put together a list of elimination diet recipes and meal ideas.

This list became my go-to each week, and it was incredibly helpful as we put together our grocery lists. The below breakfast, lunch, dinner, and snack ideas should be enough to get you through the first several weeks of the elimination diet, and will hopefully inspire you to come up with your own meals. Youll still be able to use these recipes once you start adding challenge foods back in after the first three weeks. Hopefully the below list which I will be adding to and expanding over time will give you the confidence you need to start the elimination diet.

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Rule : Make Your Own Meals

Cooking your own meals is the best way to ensure the ingredients used comply with your elimination diet meal plan. Eating out at restaurants or purchasing prepared foods from the store may unknowingly expose you to foods that may interfere with your reintroduction schedule.

Preparing your own food at home can help you stay on track with the elimination diet.

How To Do An Elimination Diet:

Step 1. Plan

Work with your healthcare team to identify which foods might be causing symptoms. Plan a time to start the diet when you know you can be successful. Prepare yourself by having the foods you will need on hand and prep as much as possible in advance.

Step 2. Eliminate

Remove all 6 foods from your diet for 4 weeks without any exceptions. It is important to read food labels and use caution when dining out, since you have less control over the ingredients in restaurants..

Step 3. Challenge

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