How to Do the Food Elimination Diet

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Elimination diets don’t exactly sound like the greatest thing in the world, but if you’re struggling with digestive issues, they can change your life. You might wonder how to do a food elimination diet to help get rid of inflammation? Let’s discuss.

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Perhaps you have noticed inflammation within your body, or you suffer from digestive issues after eating certain foods.

How do you get to the root of an issue if you can never pinpoint the cause? You don’t.

That’s why millions of people live with illness unnecessarily every day.

Because they never took the time to discover that perhaps their thyroid problems would improve by removing gluten from their diet. Or their IBS might get significantly better with a dairy-free diet. 

It’s important to take responsibility for your own health if you want to feel good, and the elimination diet is the foundational journey you must take to decipher what works and what doesn’t. 

How to Start an Elimination Diet? 

Certain foods trigger more negative reactions than others. The elimination diet gets rid of common food allergens for a month.

Typically, the foods you don’t eat for that time frame include these.

  • Gluten 
  • Grains
  • Dairy
  • Sugar and sweeteners (except stevia). 
  • Processed foods
  • Alcohol
  • Caffeine 
  • Citrus fruits
  • Nightshade vegetables (tomato, peppers, and eggplant). 
  • Nuts and seeds 
  • Soy
  • Meat with nitrites 

Not all elimination diets are the same, and you don’t necessarily have to remove all these foods. 

Once you’ve eliminated these foods for a month, you start to reintroduce them into your diet one by one. 

By adding a new food back to your diet every 1-3 days, you can get a clear idea of how that food affects you. 

Writing about your physical and emotional reaction in a food journal will help you track what works and what doesn’t. Journaling your uncomfortable digestive symptoms is the beginning to discovering what foods are triggering for you.

By the end of this process, you should have a clear idea of the foods that trigger or exacerbate whatever health conditions you’re dealing with. 

Negative Signs, Symptoms, & Reactions to Watch For on an Elimination Diet! 

  • Soreness/joint pain 
  • Digestive distress ex. Constipation, bloating, diarrhea, etc.
  • Insomnia
  • Mood changes
  • Brain fog
  • Trouble breathing
  • Excess mucous
  • Headaches
  • Breakouts/skin problems

If you’ve been wondering what’s going on with your body, I would definitely suggest an elimination diet to start with. Before you create a route to get to your health destination, you need a map. 

Also, check out the article I wrote on foods that do and don’t contain gluten.

You might also be interested in reading:


If you’re interested in getting healthy, restoring your digestion, and boosting your energy, check out my new comprehensive program Restore your Gut Health.

In the program, you get a ton of delicious, satisfying recipes, as well as strategies that will help rebuild your intestinal flora.

Or join me on my Facebook page https://www.facebook.com/EatYourNutrition where I’ll share more information, tips, and recipes to help you live a happier, healthier life.

Let’s Discuss Elimination Diets!

I would love to hear your experience with an elimination diet and how this has impacted your health. Did you do the elimination diet to help with inflammation within your body?

Let me know in the comments section below.

You can also connect with me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

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How to Do the Food Elimination Diet
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