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The Elimination Diet


These days food intolerances and sensitivities are extremely common. One way of finding out what you may be intolerant to is by doing an allergy skin prick test but the gold standard for identifying food intolerances, sensitivities and allergies is actually through an elimination diet.

There are 2 phases: elimination and reintroduction.

I’m going to outline 5 simple steps on how to effectively do an elimination diet.

5 Steps on How to Effectively do an Elimination Diet:

  1. Write down a list of all the symptoms you’re experiencing.

No matter how subtle or long-standing the symptom has been, writing down a list of all the symptoms you’re experiencing is important to keep track of your consumption. Some examples of symptoms could include digestive issues like gas, bloating or constipation. Or do you have skin issues, low energy, or brain fog?

2. Eliminate the most common suspects for 23 days.

This is the hard part, and I’ll explain why for 23 days. With the basic elimination diet, you want to be having no gluten, dairy, eggs, soy, sugar, fast food and alcohol. The reason why you want to do this for 23 days is that antibodies which are the proteins that your immune system makes when it reacts to foods take around 21 to 23 days to turn over. So if you don’t quit those foods you’re sensitive to for at least that time frame, you won’t experience the true effects of elimination.

3. Create a shopping list and write some basic meal plans.

This is because you might find yourself a bit confused about what to buy so it’s best to plan ahead. Essentially your grocery list should comprise 30% of clean protein and 70% of vegetables, legumes, nuts, seeds and gluten-free grains like quinoa.

4. Slowly re-introduce the eliminated foods after 23 days.

But only 1 thing at a time and see how you feel for about 48 hours before you re-introduce the next thing. If you’re following the basic elimination diet then it should only take 2 weeks to re-introduce everything.

5. Last but not least, continue to listen to your body and notice how you’re feeling.



Provolution Health is dedicated to helping you improve your health and achieve optimal health so if you have any questions, don’t hesitate to give us a call at (02) 6299 2660 or visit us in practice!

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