The Ultimate Guide to Elimination Diets

Posted on July 18, 2020Categories elimination dietTags   Leave a comment on The Ultimate Guide to Elimination Diets
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Have you ever wondered if you should try an elimination diet to help improve your digestion and overall health? If so, keep reading because this ultimate elimination diets guide will help you with understanding all aspects of elimination diets. I’ve done them a few times in my life and have helped others do them as a part of my health coaching and I’d love to help you with it too.

What is an elimination diet?

This is the first question that needs to be answered in case you don’t already know what one is. An elimination diet is the process of eliminating one or more foods or categories of foods from your diet for a short period of time in order to figure out if certain foods are causing various health challenges. Usually an elimination diet is something you do for about 2-3 weeks per food or category of foods and then you move on to something else.

Why Elimination Diets Don’t Work

While an elimination diet can work really well for some people, they don’t work for everyone. The most common reasons why they don’t work include:

Trying to eliminate too many foods at once

Not having support and accountability

Not meal planning ahead of time

Not having a strong enough why and motivation for doing it.

This post goes into more details about the mistakes people usually make with elimination diets.

How to Create an Elimination Diet Plan

Creating an elimination diet plan requires you to do many of the same things you need to do when creating a gluten free meal plan or any other kind of meal plan. You need to plan in advance and avoid last minute I don’t know what to eat for dinner situations.

How to use a Food Journal for a Successful Elimination Diet

While you could try and make the situation more complicated, the reality is that using a food journal for a successful elimination diet, is just like using a food journal anytime. You need to right down everything you eat and drink and when you eat and drink it.

Elimination Diet Books

There are a variety of elimination diet books that can help. However, there are only a few I really recommend.

How a Health Coach Can Help with an Elimination Diet

Hiring a health coach can be the difference between succeeding with an elimination diet or not for some people. Elimination diets require a lot of work, determination and motivation as well as will power and not everyone can do one on their own. I’m more than happy to help you with one if you are interested.

Reasons to do an Elimination Diet

Why would you do an elimination diet? The main reasons people do them are because they have allergies and or food sensitivities they haven’t been able to identify through any other means, or they have digestive issues and want to figure out what they need to remove from their diet to solve them.

Have questions about elimination diets? Leave them in the comments below. I’m also happy to do a call with you to discuss how I can help you succeed with an elimination diet.

How to Successfully Do a Food Sensitivity Elimination Diet

Posted on April 14, 2016June 24, 2020Categories elimination dietTags ,   Leave a comment on How to Successfully Do a Food Sensitivity Elimination Diet
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While a food sensitivity elimination diet is the most accurate way to determine your food sensitivities, successfully doing one can be a real pain and can drive you nuts. It can be even more of a pain if it is a child who needs to do a food sensitivity elimination diet. Here are the steps I recommend following in order to survive in one piece and keep your sanity.

1. Identify your reasons for doing one. Why are you doing an elimination diet? Did your doctor or another health care professional recommend it? Have you heard about it or researched it online or from books and decided to do it? or do you just think it is a good idea? It is a must that you know why you are doing one as well as what you hope to accomplish by doing a food sensitivity elimination diet before you start one.

2. Prepare yourself to do the diet. This includes getting a food journal so that you can track what you are eating, the symptoms you experience or if doing it for your child the food and drink he or she eats and the symptoms he or she has. You can google food journal and find one to use, or you can try one of many apps that are available, or you can schedule a wellness consultation with me and I will give you a free copy of the one I created. You also need to develop a plan. This should include things such as the timeframe for the diet- When will you start? When will you finish? How will you deal with social situations? If it is for your child, how will you deal with school? With church? With birthday parties? With a spouse or other parent? With other children in your family? and so on. It is a must that you think this through and are well prepared or the diet will not be a success.

3. What foods will you eliminate? While it might seem obvious to do gluten and dairy, you may also want to consider, corn, nuts, shellfish, and maybe even anything else you think may be causing a problem.

4. The first few weeks of the diet are the most difficult. Be prepared for the fact that there may be some detoxing and therefore some discomfort that may occur. If you are working with a child I only recommend eliminating 1 food at a time. Adults can sometimes do 2-3 but I don’t recommend more than that.

5. The next few weeks will require you to continue to practice patience and to resist the temptation to eat even just a little bit of a given food. It is a must that you avoid the food or foods 100% or the food sensitivity elimination diet will not work. I recommend you avoid all eating out or situations where you did not prepare the food that therefore do not know for sure what is in it during the time that you are doing the elimination diet.

6. What did you learn from the diet?- This is when it’s time to analyze your results and determine what you learned. Did it help? Did you discover what foods are a problem for you? Are there maybe other foods you need to eliminate as well?

Successfully doing an elimination diet on your own is very hard. This is one thing I can help you with when you hire me as your coach. You also may want to consider the ALCAT test in order to speed up the process.

Elimination Diet Vs ALCAT Test for Food Sensitivities Which One is Better?

Posted on November 9, 2015November 18, 2015Categories elimination diet, Food AllergiesTags , ,   Leave a comment on Elimination Diet Vs ALCAT Test for Food Sensitivities Which One is Better?
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Are you still trying to figure out which food or foods are bothering you or your child? It can be a challenge and for some people it is easier than others.

The challenge is that while there are some tests that can help such as the ALCAT test, they are not perfect. However, doing an elimination diet can be a challenge as well since you have to eliminate foods that you think are causing the problem and then add them back in one at a time until you figure out which foods are a problem. The problem with the elimination diet is that if you are having a lot of problems or you are having issues with a food that isn’t part of the top 8 common allergens or with multiple foods then you may not able to able figure it out or it may take forever trying.

I wrote about my experience with the ALCAT test at this post here: My experience with the ALCAT test. Personally I found it to be quite effective and one of the things that I discovered is that blueberries cause insomnia for me. Quite frankly I don’t know how I would have figured this out otherwise since blueberries are not a food I would have ever included on my elimination diet list. That said, there are some of the pros and cons of the ALCAT test vs an Elimination diet.



Is the fastest method. You get a blood test and have results within about 10 days.

The results come with lists that tell you how severe each food sensitivity is and how long you should avoid it for

They also give you a recommended shopping list and some detailed instructions which can be quite helpful.


You must be at least 5 years old to get the test done. They don’t do infants or really young children

It usually gives you a huge list of foods and it can be overwhelming and from my experience it really isn’t necessary to always give up all of them for the time frame they recommend but if your health issues are severe it may be worth a try.

The results aren’t always 100% accurate and they can change every 6 months making it hard to keep up with

It’s expensive. Depending upon your insurance and where you get the test done, it can cost up to $700

Elimination Diet


Less expensive, in fact unless you hire a health coach like me, it’s free.

Can be done with anyone of any age, including babies.

Can be easier to implement


It can be a hassle especially if you have lots of foods that are bothering you

It can be difficult to implement

It can take a long time to remove, and then add in other foods and remove others