The Elimination Diet
I have news, friends. I’m going on a diet.
Surprised?
Before you call me a hypocrite — or something worse — let me explain. I’m not going on a weight loss diet. I’m going on an Elimination Diet.
UPDATE 4/9/2020: It turned out I could not pinpoint any food sensitivities and unfortunately my stomach issues continued for several years after writing this post. However, they resolved in 2017 after transitioning to a Predominantly Plant-Based Diet. I can’t say for sure why they improved but I would guess it had something to do with building a healthier microbiome. Plant-based diets are rich in fiber, which fuels beneficial bacteria. I haven’t had IBS issues for about 3 years now and happily enjoy all of the foods I listed in the post that I thought could be causing me trouble including wheat, beans, and every type of fruit and vegetable!
One of my New Year’s Resolutions this year is to finally get to the bottom (no pun intended) of my gastrointestinal issues.
I’ve mentioned them briefly in the past, and explained how I have cut out food groups like gluten, grains and dairy for various two-week periods, with no luck of determining what it is that ails me.
After those stints, I usually just gave up and went back to eating normally, which meant intermittent bouts of stomach problems.
Forewarning: this post is about to get personal.
Besides my short-lived attempts at self-discovery, I’ve also worked with several doctors to try to solve my problems. I’ve had allergy tests, blood work, endoscopies, a hydrogen breath test and even colonoscopies. Yes, multiple in fact – which are usually reserved for people 50 years of age and older.
When all the results came back unremarkable — besides reaffirming that I have GERD (along with 30% of the population) — again, I gave up.
Following a particularly uncomfortable past month though, I decided it’s worth it to give this one more try. I’m tired of being uncomfortable and in pain. I hate having to cancel plans or leave events early because my stomach is in knots. And I’m sick of making people around me miserable with the constant complaining about my ailments.
With traditional medicinal tests failing to help, I’m doing the one thing I’ve tried so hard to avoid: a comprehensive, diagnostic evaluation of my diet.
With the help of The Elimination Diet Workbook by Maggie Moon, MS RD, I’ll be cutting out several different foods and food groups for a month, then systematically adding them back in one-by-one to singularly evaluate their affects on my body.
Unlike the brief two-week stints I’ve tried in the past, the Elimination Diet doesn’t just cut out one food group. The problem with that approach is many people have food intolerances that don’t fit into one clean cut category like “gluten-free.”
Just because I still had stomach problems when I went grain or gluten or dairy-free doesn’t mean that those foods aren’t the culprits. It might mean that — but it also might mean that there are several culprits. The only way to know is to eliminate several groups of foods that are known allergens or known to cause intolerance, all at once.
Many of the foods I’m suspect of fall into a group of poorly absorbed, short-chain carbohydrates called FODMAPS.
Sadly, this includes many of my favorite foods like grapes, lentils, avocados, apples, and the one that will be the most devastating to give up: wheat.
As you know, I love whole-grain carbohydrates and am constantly touting their benefits. I would never give them up to lose a few pounds (and you don’t have to) — but to feel better? I guess that might be worth it. Ask me again in a week.
The workbook will help me keep track of what I can and can’t eat and guide me through the second step of the process, reincorporating foods to determine which cause reactions and which do not. In addition, it provides healthy recipes, information about the differences between food intolerances and food allergies, and a comprehensive breakdown of the wide variety of allergens.
So why am I telling you all of this?
It seems that many people who are interested in healthy eating — like those of you reading this blog — are not just looking for weight loss solutions or longevity, but cures for food-related issues.
If you’re suffering from some type of gastrointestinal issue that you think may have a dietary cause, this may be the option for you. The beginning of 2015 is as good a time as any to work it out.
Today I’m giving away 3 copies of The Elimination Diet Workbook: A Personal Approach to Determining Your Food Allergies.
It’s super easy to enter – just follow the prompts in the Rafflecopter widget below:
*This giveaway is limited to US residents only.
One last note — if you’re considering doing one of those mail-in Food Intolerance Blood Tests, don’t. They’re expensive and unreliable. There’s no published clinic evidence proving that they have any scientific rational. Do the hard work and get a valid result for yourself.
I really hope this year will be the one where I can finally feel my best, and I hope that if you’re suffering too, you’ve found this information helpful.
Happy New Year, friends.
Jeana says:
I am usually gluten free as well as sugar free but the eliminating diet sounds like something I’d do because I am am still having weird symptoms and my husband is sick of me complaining!
Whitney English says:
Yeah, while my family does have some sympathy they get pretty tired of hearing it too.
Diane says:
So crazy you mention stomach issues… was just talking to my husband about his issues and how we have to get the bottom of what’s going on with him this year. just pain pretty much all the time of varying degrees and no cause has been found. Anyway, sorry for your stomach troubles and I hope the Elimination Diet helps you. Going to look into it for my husband. Hope NZ was awesome and happy New Year!
Whitney English says:
Thank you Diane! And good luck to you and your husband as well!
Cat says:
Props to you for doing the hard work (or, planning to!) and getting to the root cause. It seems like for many it’s easier to moan about the pain of digestive problems than to actually do something about it – so I think it’s admirable when people actually do try an elimination diet. Finding out how dairy affects me was a big achievement last year, and cutting it out wasn’t easy! But it was worth it knowing what it does to me now.
Whitney English says:
That’s great Cat! Glad to hear you’re feeling better now. Fingers crossed I will soon too!
Giselle says:
I had no idea I was sensitive with certain foods and thought it was normal to be bloated all the time. Once I cut out legumes, grains and dairy I felt like a new woman! Good luck in finding an answer!
Whitney English says:
Thanks Gisele and congrats to you on figuring out your triggers!
Becky says:
Wow, this is extremely helpful!! I’m fairly new to your blog so I had no idea you had stomach issues. My boyfriend has been battling the same thing for 2 years now with no explanation after multiple and repeated tests. I would love to get my hands on one of those books. That could be the answer!
Whitney English says:
Hope it helps Becky! Thanks for stopping by. xo
Courtney S says:
it would be hard for me to give up beans and wheat!
Whitney English says:
Lentils are one of my favorite foods and definitely something I’m going to miss for the next month. Hoping I won’t have to give them up completely!
Chanel says:
Not gonna lie, I am totally going to pray for you! I had no idea this was something that was so common with women specifically, what is that all about?! It really pains me to hear this, even from the women commenting expressing similar pain/issues.
I am so sorry about this! Ah! Well you are a champion and this schtuff has got to go!
Whitney English says:
Thank you Chanel, I’ll need it! xoxo
Jess says:
It’s hard for me to give up wheat, especially as a runner, but I’m trying to eat a cleaner diet as I ramp up my training this year. I’m actually allergic to avocado, so unlike most, I won’t be eyeing the guacamole bowl with disappointment.
Whitney English says:
Yeah, wheat is a tough one. I’m already missing my morning English Muffin!
Ashley @ A Lady Goes West says:
You know, I’ve actually always wanted to try the elimination diet to deal with some headaches that I get. Thanks for hosting the giveaway. Giving up sweet potatoes and bananas would be super hard for me. I eat one of each every day!
Whitney English says:
Two of my favorites! I haven’t heard of anyone having trouble with bananas yet, thank goodness!
Jennifer Sinquefield King says:
The hardest food for me to give up are sweets.
Whitney English says:
Same :) Banana Froyo is FODMAP approved though!!
Taryn says:
Thank you for hosting this giveaway! I’ve never diagnosed myself/gone to a doctor specifically for food allergies, but I have a sneaky feeling that I can’t handle gluten like I thought I could… the holidays in general spiraled my body out of whack because I was eating so many treats/dishes that I don’t usually indulge in. The Elimination Diet sounds like it could be life changing!
Whitney English says:
The holidays will do that to you! Hope you can figure it all out this year! xo
Annie B says:
It would be so hard to give up foods that I have loved for years due to them being healthy AND delicious- like avocados!
Whitney English says:
I know. I love avocados. This particular diet allows up to 1/4 a day though and many people end up discovering that they don’t have a problem with them – hoping I’m one of them!
Jacqui says:
I would suffer the most if I had to give up sugar!
Whitney English says:
I have a major sweet tooth so that would be very difficult for me too! I replace most sugar with stevia and honey though. Although this diet doesn’t allow honey, which I’m not too happy about!
Deborah @ Confessions of a Mother Runner says:
I hope this helps you figure out where your troubles are coming from. I’m going to re focus some of my nutritional goals as well. Happy New Year!
Whitney English says:
Thank you Deb! Happy New Year to you too! xo
jen says:
I’ve been toying with giving up gluten as well, but haven’t been sure if I really “need” to – would love to check this book out!
Whitney English says:
Luckily for me, gluten isn’t the concern for a FODMAP-free diet. Otherwise I’d have to give up my beloved soy sauce on sushi :) I do have to give up many grains (but for reasons other than gluten).
Laura @ FitMamaLive says:
Good luck as you embark on this journey! I’m sure it’s not going to be easy and I hope you don’t end up having to permanently eliminate anything you love too much. I keep thinking my hubby should try this because he has stomach issues so frequently. I imagine it’s quite challenging to work through, though.
Whitney English says:
Thank you Laura! Hope your husband can figure out his as well.
Kylie Burnside says:
I’ve been recently giving up eggs and whites which has been super hard. I’m trying to figure out what’s causing acne and hoping this will help. Would love this book! :)
Whitney English says:
Eggs would be very difficult for me too!
Devin Self says:
I am in the same boat as you. After massively bloating and being in pain after every meal, I knew something was wrong. I went to several gastro doctors and they had a hard time finding the culprits even after getting tests done. They think I might have gastroparesis. But I have had to eliminate sooo many foods that it’s come down to about 5 foods i can tolerate. My nutritionist is working with me to incorporate more foods soon so I can hopefully have more variety. But the thing I am missing most right now are my Food for Life brown rice wraps. I LOVE those for simple lunches like a turkey and spinach wrap. Good luck to you and I hope you will find answers to help you feel better!!!!!
Whitney English says:
Oh wow, that must be very difficult to have to eliminate so many things. Glad you’re feeling better though! Hope you can figure out more foods to add to that list!
Hayley says:
I am currently doing the low foodmaps diet right now! It has helped a ton! It has been hard but I have found great GF breads and Lactose free cottage cheese and yogurts!
Whitney English says:
That’s great to hear – gives me hope! What yogurt/cheese brands do you like?
Lauren @ The Bikini Experiment says:
Food is so complex it could be so many things that are causing the issue. Eliminatng a food group does not always help. Good luck with the diet and look forward to hearing a review of how it works for you.
Whitney English says:
Thanks Lauren!
Krissy @ Pretty Wee Things says:
Goodluck Whitney! I did this last year for four weeks due to severe ezcema and no relief. It worked wonders, but I wasn’t able to re-introduce foods slowly enough to find the source of the problem. It is super restrictive and the first week was so hard, but once the third week rolled around it was mostly easy.
I definitely missed my morning Coffee, and the coffee alternatives weren’t quite the same. Otherwise, there are some pretty good alternatives out there now. I found quinoa flakes and rice flakes for breakfast were a godsend as I am a OATS girl!
Good luck, look forward to seeing how you go. Maybe you will inspire me to try it again this year and actually stick to it! xx
staci says:
I have had stomach problems for as long as I remembered- embarrassing, painful, annoying. I dealt with it for years, and finally recently, after 8 days of excruciating pain, my GI doc recommended giving up gluten, and then FOD MAPS if the gluten didn’t work. It took about two and a half weeks (he said give it 6) but I feel SO much better now after having given up gluten. I almost stopped when 10 days went by without much change, but it really did work. Good luck to you- I hope you find relief…as hard as it is, it is definitely worth it!
Mariam Bandarian says:
Hi Whitney,
So crazy you posted this. I work with GI clients all the time and guide my clients going thru elimination diets to help them figure out their trigger foods and food intolerances. The low FODMAP diet is kind of like an elimination diet and I’ve found it has the best success rate. Good luck and keep us posted of your journey!
Best
Mariam
Megank says:
This is so me! I’ve been gluten and dairy free for a while, but still having gastro issues, poor wkts, and mysterious rashes/skin issues. But, I’m scared of being able to pull off an elimination diet in real life. Hoping you will help me get up the nerve. Thanks for the post and the giveaway!
Melissa Burton says:
I wish you luck with the Elimination Diet and with finding out what ails you.
I’ve been skeptical about Allergy Blood tests but I have a few friends who are CLT’s (Certified LEAP therapists) and have had a few friends use the ALCAT (and the newer MRT) that have helped them pinpoint issues.
I agree that using the Elimination way is probably a good way to start but even though the ALCAT and MRT may be expensive, if I were suffering, I’d consider it.
Hope you’re better soon!
PS – Would love to know what the RD curriculum says about CLT’s and I recognize Maggie Moon as the former RD for a fabulous food delivery service in NYC called FreshDirect.com!
Whitney Lawson says:
I have always had gastrointestinal problems. I cut out meat completely almost two years ago but have slowly re-introduced seafood because I couldn’t handle the “no meat” any longer. This book would be awesome to see if there are other foods I should be avoiding, as I STILL have problems!
CJ says:
I’ve been there–no need for details here, but it so frustrating, year in & year out, you think you’ve got it figured out and then…nope. And doctors all have different opinions but nothing seems to work. Or it does until it doesn’t. I hope you blog about how it goes–not personal details, just the process of the elimination diet. I’ve given up a lot of things but it’s so hard to do it all at once, especially if you don’t cook & don’t eat meat! Sometimes I just stand in the grocery store looking around and can’t think of a single thing that sounds remotely appealing that I know won’t make me feel ill. Good luck to you:)
Matt says:
Reading this article is very familiar to me. I’m 25, I went Vegan for a year and with diet and exercise I lost 40 lbs. (I had never felt better) Shortly after that I took some antibiotics (which Dr’s say that I had an allergic reaction from) it caused me to grow yeast in my esophagus and I developed all these symptoms, motility problems, food sensitivities and allergies. I often have reactions so bad that it gives me a panic attack. It was so bad that it took me out of work and I lost my job. I have constant anxiety when I go to restaurants and when I try to eat at parties. Multiple tests and ER trips. I tried doing the FODMAP diet a while ago but there was no way to keep track. All I had was a list and some information. I’m glad that that this workbook exists and I hope it can help me and others in similar situations. Living this way is pretty tortuous and I would never wish this on anyone.
Whitney English says:
Hi Matt, thank you for sharing your experience. I’m so sorry to hear you’ve had so much trouble. I know my situation has been unpleasant but it sounds like yours has been particularly difficult. I really hope this book can help you!
Kelly says:
It would be really hard for me to give up those “whole” foods you already mentioned, like grapes and lentils. It’s hard to give up foods that I know should be good for our bodies. It’s also hard to make hard cuts to a diet, especially since I’ve had a history of issues with food so it’s easier for me if I don’t have any hard “No Thank You” foods.
Whitney English says:
Yeah, lentils and grapes are two of my favorite foods. Hoping there is a way I can keep them in my diet – even if only in a very small capacity.
Kimberly says:
You should look into getting a bio meridian test done, it checks for sensitivities and not just allergies! Highly recommended