Elimination Diet 101 & 7 Meal Ideas

In this post, I want to share the 101 on the elimination diet and why I will be doing it for the next few weeks. As well as 7 meal ideas to help kickstart your elimination diet.

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Why I Decided To Do An Elimination Diet:

For months I’ve been experiencing digestive symptoms of indigestion, bloating, pain, irregular bowel movements, and no appetite. As well as other body and neuro symptoms of headaches, body aches, and brain fog.

At first, and because I haven’t been mindful of the things I was eating, we are talking about in the year 2020! I figured it was due to the extra treats I was allowing into my diet. However, as the symptoms began to worsen, I decided to listen to my body’s signs and call my primary doctor. Because even when I was eating considerably healthy, I wasn’t feeling any better.

I am currently seeing a GI doctor and scheduled to have a Colonoscopy in two months. Meanwhile, I want to take a proactive step with this therapeutic intervention. And, I hope to get to the cause of my symptoms.

Nevertheless, regardless of my results with this elimination diet, I will still do the colonoscopy recommended by my GI doctor.

What is an elimination diet?

An elimination diet works by removing foods that might be causing discomfort for 21 days. Then you begin to reintroduce them individually and check for symptoms

Keeping a food log is one of the most important steps to a successful elimination diet. You’ll want to keep track of everything you are eating, as well as your symptoms as you reintroduce foods.

Moreover, you must wait at least three days before reintroducing a new food group. If no symptoms show, then you can move on to another food group.

Benefits Of An Elimination Diet

The Elimination diet helps you discover which foods your body can’t tolerate so you can remove them from your diet and feel great!

Note: Elimination diets should only be followed for a short period of time or between four and eight weeks. Longer can lead to nutrient deficiency.

Is The Elimination Diet For You?

If you’re experiencing symptoms that you think may be related to food intolerance, then an elimination diet could help you discover which foods are causing them.

What Do You Stop Eating In An Elimination Diet?

Foods to Eliminate
Citrus fruits: Lemon, Oranges, Grapefruits, and Mandarins.
Nightshade vegetables: Tomatoes, peppers, eggplant, white potatoes, cayenne pepper, and paprika.
Meat and fish: Avoid processed meats, cold cuts, beef, pork, eggs, and shellfish
Legumes: Beans, lentils, peas, and soy-based products.
Starchy foods: Wheat, barley, corn, spelt, rye, oats, and bread. Also, avoid any other gluten-containing foods.
Dairy products: Eliminate all dairy, including milk, cheese, yogurt, and ice cream.
Fats: Avoid butter, margarine, hydrogenated oils, mayonnaise, and spreads.
Nuts and seeds: All Nuts & Seeds
Beverages: Avoid alcohol, coffee, black tea, soda and other sources of caffeine.
Spices and condiments: Hot sauce, ketchup, marinara sauce, salsa, mustard, cayenne pepper, crushed red pepper, chili powder, and paprika
Sugar and sweets: Avoid sugar (white and brown), honey, maple syrup, corn syrup and high-fructose corn syrup, agave nectar, desserts, and chocolate.

What Can You Eat On An Elimination Diet?

Although restricting, there is still enough variety to make healthy and delicious meals while on the elimination diet.

Elimination Diet Grocery List
Fresh Fruits: Apples, Apricots, Bananas, Blackberries, Blueberries, Cantaloupe, Cherries, Coconut, Figs, Kiwi, Mangos, Melons, Papayas, Peaches, Pears, Prunes, Raspberries, and Strawberries
Vegetables: Artichoke, Asparagus, Avocado, Beets, Bok choy, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celery, Chives, Cucumber, Kale, Lettuce – red or green leaf, Mushroom, Okra, Onions, Parsley, Seaweed, Kelp, Snow peas, Spinach, Squash, Sweet Potatoes, Yams, Swiss Chard, and Zucchini
Grains: Rice, Quinoa, Corn Tortillas, Rice Tortillas, Chia Seeds, Flaxseeds, Hemp, and Buckwheat.
Meat and fish: Organic Free-Range Chicken, Turkey, Lamb, Wild Game, Salmon, Halibut, Haddock, Cod, Sole, Pollock, Tuna, and Mahi-Mahi
Dairy substitutes: Coconut Milk and Rice Milk.
Fats: Including Cold-Pressed Olive Oil, Flaxseed Oil, and Coconut Oil.
Beverages: Water and Herbal Teas.
Spices, Condiments: Apple Cide Vinegar, Black pepper, Basil, Cinnamon, Cumin, Dandelion, Dill, Dry mustard, Garlic, Ginger, Mint, Nutmeg, Oregano, Parsley, Pure Vanilla Extract, Rosemary, Sea salt, Tarragon, Thyme, and Turmeric.

Elimination Diet Menu Ideas

Below are some of the meals that I’m going to incorporate into my breakfast, lunch, and dinner while on the elimination stage. You’ll notice I chose not to add meat to the recipes.

However, and what I love most about the recipes below is that you can modify the ingredients to fit into whatever diet you are following. My goal is to eat meatless, as much as I can to help my body detox and fight inflammation.

I hope that the recipes below help ignite your creativity, and you begin to whip up healthy and delicious recipes that will make you feel great.

Creamy Cinnamon Apple Rice Farina

Ingredients: 3 cups Water 1 large Apple, peeled and finely chopped or shredded 1 cup Bob’s Red Mill Brown Rice Farina ½ teaspoon ground Cinnamon 1/4 cup of Coconut Milk Instructions: Add the Water and chopped Apple to a pot and bring to a full boil. Boil gently for 5 to 8 minutes to soften the Apple. Slowly stir in the Brown Rice Farina, Cinnamon and stir consistently as the Farina thickens. Continue cooking for 5 minutes, then add Coconut Milk and cook for 3 minutes. Top with Apples.

Superfoods Power Pudding

Ingredients 1 tbsp Coconut Oil 2 cups Coconut Milk 2 tbsp Chia Seeds 2 tbsp ground Flax Seed 3 tbsp Hemp Hearts Topping: 2 tbsp Hemp Seeds 1/4 cup mixed Fresh Berries Instructions: In a medium nonstick fry pan on medium heat, add 1 tbsp. Coconut Oil 1 cup of Coconut Milk, Chia Seed, Hemp Hearts, and Flax Seeds. With a wooden spoon, continuously stir all ingredients until pudding is thick about, 3 minutes adding more liquid if needed, and continue stirring. Pour warm pudding into a bowl, and top with Hemp Seeds and Berries. Serve warm.

Green Protein Smoothie
Ingredients: 1 Cup of Spinach 1/2 frozen Banana 2 tbsp of Chia Seed (pre-soak overnight) 1 tsp of Grated Ginger 1 cup of Water or Coconut Milk Optional: 1 scoop of Rice Protein Powder Instructions: Place all ingredients in a blender and process until smooth.

Cucumber Avocado Ceviche

Ingredients: 1 medium shallot, thinly sliced crosswise and separated into rings 3 tablespoons of Vinegar 3 tablespoons Extra-Virgin Olive Oil 1 tablespoon thinly sliced Fresh Mint 1 tablespoon thinly sliced Fresh Basil ½ teaspoon Salt 1 English Cucumber, thinly sliced 1 ripe Avocado, halved, pitted, and sliced crosswise Directions Toss shallot rings with Vinegar in a large bowl; let stand until softened, about 10 minutes. Whisk in Oil, Mint, Basil, and Salt. Add Cucumber; toss to coat. Let the Cucumber marinate in the dressing, tossing occasionally until softened, about 10 minutes. Using a slotted spoon, transfer the Cucumber to a platter; top with Avocado. Drizzle the dressing over the Salad. Serve immediately.

Greek Quinoa & Sweet Potato Salad

Ingredients: 1 medium-size Sweet Potato 1/3 cup Raw Quinoa 2/3 cup Water 1 cup diced Cucumber, quartered 1/2 cup pitted Kalamata Olives, sliced 1/2 cup thinly sliced Red Onion Greek Salad Dressing: 3 tbsp Olive Oil 3 tbsp Red Wine Vinegar 1/4 tsp Sea Salt 1/4 tsp Black Pepper Instructions: Pre-heat oven to 425 degrees and line a rimmed baking sheet with parchment paper. Wash Sweet Potatoes and remove any debris or dirt, and then pat dry. Cut into quarter moons and place on the baking sheet. Bake for 25-30 minutes until a fork can easily be inserted into the flesh of the Potatoes or are crisped. When the Sweet Potatoes have about 20 minutes left, cook Quinoa. Just combine the uncooked Quinoa and Water in a small saucepan, and heat over medium heat. Once the water reaches a boil, reduce the heat to a simmer, and cook 15-20 minutes, or until all the liquid has been absorbed and the Quinoa has opened and is tender. Fluff the cooked quinoa with a fork, and then set aside to cool. Once the Sweet Potatoes are done baking, let cool slightly. In a large mixing bowl, combine the cooked Quinoa, Sweet Potato, and the rest of the ingredients for the Salad. Set aside. In a separate small mixing bowl, make the Quinoa Salad Dressing by adding the ingredients for the dressing and whisking them together. Drizzle the dressing over the salad and then toss everything to combine evenly. Enjoy!

Garlic Sauteed Kale
Ingredients: 1 tbsp Olive Oil 5 cups chopped Kale 2 cloves Garlic, minced 1/4 tsp Sea Salt Instructions: To make the Kale, heat the Olive Oil over medium heat in a skillet. Add the kale and sauté until softened. Add the Garlic and Sea Salt, and stir for another minute.

Anti-Inflammatory Vegetable Turmeric Soup

Ingredients: 1 tablespoon Coconut Oil or Olive Oil 1 Onion, diced 1 medium carrot, finely chopped 2 stalks Celery, finely chopped 1 tablespoon Ground Turmeric 2 teaspoons Garlic, minced (about 4 cloves) 1/2 teaspoon ground Ginger 4 cups of Vegetable Broth 3 cups Water 1 teaspoon salt, plus more to taste 1/2 teaspoon Black Pepper, plus more to taste 3 cups Cauliflower florets 1 bunch Kale, chopped Instructions: In a large saucepan or pot over medium-low, warm oil. Add Onion; stir. Cook for 5-7 minutes until the onions begin to brown. Add Carrots and Celery; cook for 3-5 more minutes, until the vegetables soften. Add Turmeric, Garlic, and Ginger stir until the vegetables are coated. Cook for 1 minute, until fragrant. Add broth, Water, Salt, and Pepper; stir. Bring to a boil; reduce heat to low. Add Cauliflower. Cover and simmer for 10-15 minutes, until Cauliflower is tender. When the Cauliflower is fork-tender, add Kale. Cook until the kale is slightly wilted. Serve hot.