The Elimination Protocol

The Elimination Protocol

The Power of Foods

It’s easy to take for granted the power that foods have on our health. The truth is, every food is either feeding inflammation or fighting it—and which foods do what varies from person to person.

Adverse Food Reactions

Reactions to foods can happen for three primary reasons: allergy, intolerance, or sensitivity.

— Food Allergies. Food allergies occur when the body’s immune system overreacts to a certain food. The body has an immediate and potentially life-threatening response.

— Food Intolerance. Food Intolerance refers to the inability to process or digest certain foods. It does not directly involve the immune system and it is usually the result of enzyme deficiencies.

— Food Sensitivities. Food sensitivities are immune-mediated reactions to certain foods. They can result in a more delayed immune reaction and can cause a multitude of symptoms, but they’re not life-threatening.

To date, no lab tests can reliably and consistently detect food intolerances and sensitivities. In functional medicine, the elimination diet is the gold-standard process for uncovering food intolerances and sensitivities, which can lead to inflammation.

Signs of Food Intolerances/ Sensitivities

— Gastrointestinal issues (Bloating, constipation, diarrhea, IBS and stomachache)

— Itching

— Rashes

— Fatigue

— Headaches

— Flu-like symptoms

— Joint or muscle pain

— Migraines

— Autoimmune issues

— Brain fog

— Depression/ Anxiety

— Food cravings

— Low sex drive

— Difficulty sleeping

— Heart palpitations

— Runny nose

— Chronic inflammation

— Swelling

— Moodiness

— Difficulty losing weight

— Dry skin

The Purpose of the Elimination Diet

An elimination diet is a way of precisely identifying the exact foods that are inflammatory for an individual, and to best understand how the body processes different foods.

Benefits of an Elimination Diet

— Uncovers food triggers

— Reduces inflammation

— Repairs intestinal permeability

— Reduces toxic burden

— Clears skin

— Increases energy

— Better digestion

— Improves gut health

— Boosts immune system

— Decreases pain

— Increases mental function

The Protocol

The Elimination Phase

The protocol involves avoiding common reactive foods for a period of time, and focusing instead on eating the highest quality anti-inflammatory whole foods specified in the protocol.

The Re-Introduction Phase

After a few weeks, the eliminated foods will be carefully reintroduced into the diet one at a time, through a specific and organized method, to test for reactivity and symptom recurrence. Because inflammation has been completely cooled, the body will be extremely sensitized to inflammatory foods, which will make it easy to identify trigger foods that might be causing inflammation and other side effects, and understand which foods actually work and make you feel good.

Re-Introducing Foods

Each food or food group is reintroduced individually so you can monitor for symptoms that might be associated with that food or food group. A new food is re-introduced usually every three days. On the day you try an eliminated food for the first time, start with just a small amount in the morning. If you don’t notice any symptoms, eat two larger portions in the afternoon and evening. After a day of eating the new food, remove it, and wait for two days to see if you notice any symptoms. If you don’t observe a flare-up of your symptoms, then the food you’ve added back isn’t likely to be a culprit. However, don’t add the food back into your diet until you have tested all the other foods on your list. If a food causes a flare-up of your symptoms, it is likely causing inflammation in your body. Wait for the symptoms to subside before re-introducing any other food group. This reintroduction phase continues until you’ve added back each food in isolation.

Avoid

— Sugars

— Processed meats

— Shellfish

— Inflammatory oils

— Grains

— Dairy products

— Eggs

— Legumes

— Soy

— Nightshades

— Nuts and seeds

— Cacao

— Additives & preservatives

— Alcohol

— Caffeine

Incorporate

— Fruit

— Vegetables

— Herbs

— Spices

— Healthy oils

— Meat & poultry

— Seafood

— Coconut products

— Water

— Carbonated water

— Tea

— Coconut water

— Kombucha