I suspect you may have a sensitivity to gluten or dairy products, but are not sure that is the culprit? You might consider trying exclusion diet. This is a short-term diet plan has gained popularity in recent years as a way to identify potential problems of food, including allergies, intolerances, and triggers bothersome symptoms – from bloating, joint pain, fatigue and skin problems such as eczema.
Although there is no one size fits all protocols excluding diet usually includes two steps. In the first case, a few products are removed for at least four weeks, and eight times. Then add back these products, one at a time.
If the food does not cause symptoms again to return, it can be left in the diet, or at least excluded as a trigger. Any that do cause problems is constantly removed to facilitate and sometimes eliminate the symptoms. If you are thinking about trying this kind of experiment, here are five important things you should know.
Most elimination diets include eight food
The eight common foods responsible for most allergies: wheat, milk and dairy products (such as cheese and yogurt), eggs, soy, fish, shellfish, nuts (almonds, walnuts, pistachio nuts) and peanuts. Nevertheless, elimination diet nixing may include other products depending on your personal symptoms.
They not only allergy
While many people try to diet elimination of – for suspected allergies, it can be a useful test for other health problems as well. People with inflammatory conditions such as arthritis or psoriasis , for example, can eliminate the refined sugar, processed foods and nightshade vegetables , as well as gluten , soy and milk products. Anyone who has irritable bowel syndrome can eliminate FODMAPs. (These products, like apples and onions that contain the substance, fermented intestinal bacteria, which produces gas accumulation.) Different set of products can be repaired for a migraine or gastroesophageal reflux disease (GERD) . And sometimes people need to apply a combination of medical – sanitary conditions, so I often set up the elimination diet for my clients.
Beverage may also include
I’m always in favor of the elimination of regular and diet soda and other sugary drinks like sweet tea and lemonade from – for their added sugar or artificial sweetener content. But for some customers, I also recommend to remove coffee, alcohol, and sometimes tea. Again, it depends on the symptoms or problems that we are trying to solve. I believe that in chronic bloating and digestive problems , coffee and alcohol are usually problematic. So when others launch products are eliminated, but the drinks are not symptoms do not improve.
Some clients tell me that they can not live without a morning cup of coffee or evening glass of wine. But the main goal in the elimination diet to see what it feels like when your body is no longer exposed to something I do not agree with. So if you can commit to give up Java and drinking just one month, you will be able to see if you feel better without them.
Accuracy is key
I have had clients tell me that they were trying an elimination diet alone without any results. But it turned out, most of them unknowingly made mistakes. For example, certain products are excluded from the wheat, such as bread and pasta, but continued to have other forms of wheat, such as couscous, farro and spelled. Other eliminated more products than they need to, which made them feel exhausted and hungry. And as many have forgotten to check the list of ingredients, they will eventually have tons of soy or dairy additives, without realizing it. To do the test correctly, it is important to choose products strategically, consistently follow through and make sure that you get a balanced diet during the diet period.
Seek expert advice
The elimination diet can be an effective tool for the detection of food or drink, based on chronic health problems. And the results can be truly change lives. But this kind of dietary shift is a large commitment, and must be done correctly. So here is my best advice: Do not do it on your own. Look dietitian nutritionist who is experienced with elimination diets, and let him or her guide you. For more tips, check out my post 6 things you need to know about working with a nutritionist.