Elimination diets: the gold standard for uncovering hidden food intolerances

Are you struggling with unexplained symptoms and wondering whether they may have something to do with the food you are eating?

Identifying food intolerances can be challenging because symptoms often appear hours or days after consuming the problematic food and can mimic those of other conditions. Also, hidden ingredients in processed foods and individual variability in reactions further complicate the process of identifying exact triggers.

Signs and symptoms of food intolerances

• Digestive issues, e.g. diarrhoea, constipation, bloating, gas, nausea, reflux

• Headaches and migraines

• Skin rashes, eczema, acne and hives

• Nasal congestion and asthma-like symptoms

• Fatigue and lethargy

• Joint pain and inflammation

• Brain fog, difficulty concentrating and mood swings

• Irritability, anxiety and depression

• Weight gain or difficulty losing weight

• Urinary symptoms, e.g. frequent urination or urinary urgency

• Frequent colds

• Muscle aches and pains

It is not uncommon for people to end up on unnecessary medication because the symptoms of food intolerances, such as chronic headaches or digestive issues, can closely mimic those of other health conditions, like migraines or IBS, leading to misdiagnosis and inappropriate treatments.

If you are experiencing food reactions but can't work out the specific triggers, I recommend considering an elimination diet.

What does an elimination diet involve?

Elimination diets tend to follow the same structure:

Phase 1: Elimination - removal of specific foods or food groups for a specified time period (varies between 3 weeks and 3 months, depending on the diet chosen)

Phase 2: Reintroduction - the eliminated foods are gradually introduced back into the diet, allowing time to monitor for reactions before introducing the next food.

Types of Elimination Diets

There are several different types of elimination diets, with each having a slightly different focus and suiting different needs and conditions.

Simple Elimination Diet

- Best for: people with suspected food intolerances or mild allergies

- Commonly eliminated foods: dairy, gluten, soy, eggs, nuts and seafood (one or more food groups).

Comprehensive Elimination Diet

- Best for: people with multiple suspected food intolerances or chronic, unexplained symptoms.

- Commonly eliminated foods: dairy, gluten, soy, eggs, nuts, seafood, nightshades (e.g. tomatoes, capsicum), citrus fruits, and certain additives (e.g. artificial colours, flavours, preservatives, MSG).

FODMAP Diet

- Best for: people with irritable bowel syndrome (IBS) or other functional gastrointestinal disorders, e.g. constipation, diarrhoea, reflux

- Commonly eliminated foods: certain fruits (apples, pears), vegetables (onions, garlic), dairy products (milk, yogurt), legumes, wheat, and artificial sweeteners.

Specific Carbohydrate Diet (SCD)

- Best for: people with Crohn’s disease, ulcerative colitis, coeliac disease or other digestive disorders.

- Commonly eliminated foods: grains, starchy vegetables, certain dairy products, processed foods and sugars (except for honey).

FAILSAFE Diet

- Best for: people with sensitivities to food additives (e.g. artificial colours, flavours, preservatives) and natural chemicals (e.g., salicylates, amines, glutamates). Can be particularly beneficial for people with conditions like migraines, ADHD and eczema.

- Commonly eliminated foods: salicylates (found in many fruits, vegetables, herbs, spices, nuts and honey), amines (present in aged, fermented or overripe foods, e.g. cheese, chocolate and processed meats), glutamates (naturally occurring in some foods and also used as flavour enhancers, e.g. MSG) and food additives (artificial colours, flavours, preservatives and some antioxidants)

Paleo Autoimmune Protocol (AIP)

- Best for: people with autoimmune diseases, such as Hashimoto’s thyroiditis, rheumatoid arthritis or lupus.

- Commonly eliminated foods: grains, legumes, dairy, nuts, seeds, nightshades, eggs and processed foods.

A couple of super important tips to ensure that you get the most out of your elimination diet:

Keep a detailed food and symptom diary throughout the process (including the reintroduction phase) to help you identify potential triggers for your reactions.

Things to record in the diary:

- exactly what you eat and drink

- any symptoms you experience

- the type and frequency of bowel movements

Seek advice from a healthcare professional before beginning the diet, and again during the reintroduction phase, to ensure that your nutritional needs are met and that the process is carried out safely and correctly.

Elimination diets are not easy, however they can be game-changing for people who struggle with food intolerances and the unpleasant and unpredictable symptoms they bring.