Typical Elimination Diets

Approach #1

Approach #2

Start with General "Paleo Diet" for some digestive issues:

- Gluten (Wheat, barley, rye)

- Grains

- Dairy

- Corn

- White Potatoes 

- Legumes

- Artificial Sweetners

- Processed foods & Oils

Gluten Cross-Reactive Foods for Autoimmune and suspected gluten sensitivities: 

- Amaranth 

- Barley

- Buckwheat

- Chocolate

- Coffee

- Corn

- Dairy

- Eggs

- Hemp

- Millet

- Oats

- Polish Wheat

- Potatos 

- Rye

- Rice

- Sesame

- Spelt

- Sorghum

- Soy

- Tapioca

- Teff

- Yeast

How long do Elimination Diets Last?

It depends on health, symptoms, symptom resolution, and ahearance. 

Typically, elimination diets last from 3-6 months. Once symptoms are mostly resolved we will slowly add in the eliminated foods one by one to see which foods cause a reaction. 

HEALTH: Autoimmune diseases (hashimotos, grave's disease, Sjogrin's, Lupus, Fibromyalgia, Rhematoid Arthritis etc...) 

SYMPTOMS: Typically GI-related (IBS with constipation, diarrhea, bloating, abdominal pain, acid reflux), headaches/migraines, brain fog, fatigue/energy depletion, geographic tongue.  

SYMPTOM RESOLUTION: Goal would be to feel at least 90% resolved before adding in any of the eliminated foods. 

ADHEARANCE: Sometimes when symptom resolution isn't improving there are hidden food sensitivities that are still in the diet. Goal is to have strict adhearance for at least 3 months before adding in any of the eliminated foods. 


Reintroduction is when we slowly add in one of the eliminated foods at a time to determine specific food sensitivities. 

We want to reach 90+% resolution of symptoms before we start adding in any foods. This usually occurs after 3-6 months of strict elimination. 

If autoimmune, our goal would be to wait until lab results from your PCP's office are showing improvements on autoimmune antibodies. 

How Reintroduction it works: 

Together we decide which foods to bring in first based on preferance and suspected non-reactive foods. Gluten and Dairy are usually last, if at all. 

- Add in 1 eliminated food item per week (eaten daily, preferably) 

- If food creates no symptom in that week then it is added to the "green" list.

  That food is then removed until all elminated foods are tested. 

- If food creates a symptom (usually within 72 hours) that food is added to the "red" list and avoided thereafter.

- If you are unsure if a food creates a symptom then it is put on the "yellow" list. We will reintroduce it later to see if there is another reaction. 

Once all foods have been reintroduced, you will have your list of "green" foods to enjoy and "red" foods to avoid. At times there are other foods that can be creating a symptom that we have not eliminated. Continuing to monitoring your diet and symptoms to determine a pattern can help us find exactly what foods are bothering you. 

Time vs. Cost:

This process, while time-consuming, really helps you to become in-tuned with your body and what foods are bothering you. It is also the most cost-effective since it only requires nutrition counseling, which is often covered by insurance. 

If you prefer to get answers right away, the food sensitivity blood test may be a better approach.