Food sensitivities can be behind many varied symptoms. Often we consume foods on such a regular basis that it can be hard to tell if you are having a reaction to it. So, how do you figure out food sensitivities and what foods you are reacting to?
An elimination diet can help you to figure out what the offending foods are and then help you to feel better. It does this by removing the most common food allergies for a while and then you observe how you feel as they are reintroduced.
Symptoms often associated with food sensitivity can be...
Emotional symptoms such as anxiety and depression, foggy head, mood swings, fatigue and irritability.
Physical symptoms of a food sensitivity can show up as body pain, eczema, runny nose or sinus issues, insomnia or migraines.
Auto immune diseases and chronic inflammation can be greatly improved once offending foods are removed.
Digestive signs of a food sensitivity can show up as bloating, gas diarrhea or constipation, IBS, nausea or reflux/heartburn.
What does an elimination program look like?
It starts worth a detoxification phase (phase 1) lasting 2-5 days, followed by phase 2 full of balancing neutral foods, and then phase 3 is the reintroduction phase where potentially reactive foods are slowly added back in. Start to finish it will be about 2 months of commitment.
Phase 1 jump starts your healing with detox. By eating to create a calm, clean intestinal state you set yourself up for the most accurate results. If your body is particularly angry at you this phase can be extended up to 5 days.
This detox phase consists of only fresh vegetable juice, green smoothies and puréed cooked veggies in in homemade stock.
The goals of this phase are to reduce inflammation in the intestines and immune cells, give the digestive tract a rest and to provide a high amount of plant based antioxidants.
Phase 2 is two weeks long and will consist of base line foods that do not cause a reaction in most people. There will be no wheat, dairy, eggs, beef, pork, soy, corn, yeast, nuts, citrus, nightshade vegetables, sugar, caffeine or alcohol.
I know, it’s a lot. But is only two weeks then you get to start adding things back in starting with the least likely to cause a reaction. The reintroduction will start with citrus, nightshades, beef and pork and carry on from there.
You eat the food you are testing 2-3 times a day for 3 days. If no symptoms return then it can stay in, if any symptoms come back it stays out for 3 months. You wait until all symptoms are gone and then you try the next food.
The foods most likely to trigger a reaction are left until closer to the end (corn, soy, eggs, wheat and dairy) as their reactions can take longer to calm back down and you need to be completely calm before the next food can be tested.
Don’t worry! You’re not in it alone! I provide all meal plans, recipes and shopping lists. I’m here to support you as you go.
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