In certain cases, some people tend to suffer from intolerance or allergies caused by food , some of these have managed to quickly identify which foods cause them a reaction and should be avoided, however, there is another group of individuals who still cannot know these foods.
Therefore, the elimination diet application has become an option for those who want to know the types of foods they can eat and those they should avoid in order to have a better quality of life.
Next, you will learn what the elimination diet is about , how to do it, the foods that you should avoid and those that you can consume, as well as the possible risks that the implementation of this diet can generate.
What is the elimination diet?
The elimination diet consists of avoiding the consumption of certain foods, taking into account that these are selected according to the symptoms of those affected.
Note: Studies carried out by the Deutsches Ärzteblatt International magazine , indicate that: “More than 20% of the population of industrialized countries suffers from food intolerance or allergy” . (1)
In this sense, this diet consists of a diet that lasts from two to five weeks , whose function is to determine food allergies or possible intolerances to certain foods.
On the other hand, it is necessary to highlight that elimination diets must be recommended and prepared by a health professional, since this is the specialist indicated to recommend the most suitable type of diet according to the suspected foods and the symptoms presented by the patient. .
How to do an elimination diet?
The elimination or exclusion diet, in addition to testing which foods cause allergies and which do not, also serve as a determining factor for the diagnosis of food intolerances . In this sense, below we present the phases that structure the basic elimination diets:
1. Phase 1
The first stage is called the elimination phase, in which the person must refrain from eating the possible foods that are causing the adverse reactions and be aware of the possible symptoms that appear after a short period of time after ingestion.
You should know: The elimination phase is used to determine the type of food that is causing the allergy or intolerance in patients, always keeping in mind that in this phase the symptoms or consequences generated by the intake of each food will be evident .
2. Phase 2
After at least 2 weeks have elapsed with phase 1, it is time to apply the reintroduction phase, which usually lasts approximately two weeks, where the foods eliminated from the diet are reintroduced and the effects or symptoms that occur are carefully observed ( If that’s the case).
To highlight: Each food must be reinserted individually, that is, eat 1 reinstated food at a time for every 2 days , so patients will know which one causes reactions, allergies or intolerances.
The importance of this phase lies in determining the possible effects generated by each food group , in addition to knowing the foods that do not cause symptoms and therefore can be eaten without affecting your health.
What to eat on an elimination diet?
To start applying an elimination diet, it is necessary to know the foods that can be eaten on this type of diet , which although it seems highly restrictive, consists of healthy foods that can supply the body with the correct amount of nutrients.
Here are the foods that patients can eat on an elimination diet:
- Fruits and vegetables: Except for corn and citrus fruits, all other fruits can be eaten. While vegetables such as artichokes, carrots, lettuce and beets, should preferably be eaten cooked.
- Meat and fish: Oily fish such as tuna, sardines and salmon. As well as turkey and chicken.
- Cereals and others: Rice, oat bran, millet , quinoa .
- Oils and fats: Olive oil, sunflower or flax seed oil, coconut oil , soy milk.
- Legumes: Lentils, peas and chickpeas .
- Drinks: Water, tea or herbal infusions.
- Spices and seasonings: Salt, black pepper, apple cider vinegar.
Important: It is advisable to consult a nutritionist before carrying out this type of diet, since dietary restrictions can cause anemia if it is not applied with supervision.
What foods should be avoided on an elimination diet?
The foods that are prohibited for patients who wish to follow an elimination diet will be determined based on the suspicion that these people have about a possible allergic response, pain or some indication of discomfort due to the food consumed.
Therefore, the following foods must be eliminated immediately and throughout the first phase of the diet, in order to detect if they are the cause of the adverse reaction.
- Dairy: Whole milk, yogurt, cheese, butter, ice cream. (two)
- Nuts: Almonds, walnuts, pistachios, among others.
- Drinks: Coffee, sugary or energy drinks, soft drinks and alcohol.
- Sugar : Candies, foods with artificial sweeteners.
- Gluten: Any food that contains gluten or is prepared with wheat, cakes, rye, oats, spelt, among others.
- Fruits: Citrus fruits such as orange, lemon and tangerine.
- Vegetables: Avoid nightshade type vegetables , such as: tomato, peppers, eggplant and potatoes. Also, avoid eating corn and its derivatives.
- Meat and fish: Seafood, red meat and pork.
- Others: Eggs, processed foods, sausages, frozen or canned foods.
What are the benefits of the elimination diet?
The elimination diet can provide certain benefits to the patient in the long term , highlighting that this type of diet consists of eating healthy while reintroducing foods that are possibly risky to health. Therefore, this treatment gives the following results:
1. It allows to detect food intolerances
Patients who adhere to an elimination diet can improve their health by completely eradicating the food that causes them discomfort , therefore, this feeding system consists of a test with progressive results, since intolerances are detected and food allergies.
2. Reduces symptoms of intestinal and nervous disorders
Generally foods such as coffee, sugary drinks, dairy, foods high in gluten and animal fats, often cause stomach pain, diarrhea, reflux, among other symptoms associated with the gastrointestinal and nervous system .
In this sense, the elimination diet can manage to control stomach disorders and reduce the symptoms associated with anxiety or hyperactivity.
What are the risks of the elimination diet?
Being a diet that restricts the intake of a wide variety of foods, it can have repercussions that generate medical attention if it is not done correctly. Among the risks that may arise are:
1. Nutritional deficiencies
The restriction of red meat , legumes, vegetables and citrus fruits could decrease the function of the nervous system, in addition to causing anemia and eating disorders . Therefore, it is necessary for the specialist to make a diet plan and in certain cases the intake of multivitamins is included. (3)
Important: This diet should not be applied to children, or pregnant or lactating women.
2. Intestinal disorders
Gastrointestinal alterations can occur at the beginning of the reintroduction stage , that is, when people begin to eat prohibited foods that will later be evaluated to determine if they are tolerable or not by the patient’s body.
You should know: Intestinal disturbances may include: diarrhea, dyspepsia, reflux, abdominal pain, irritated and/or inflamed colon, constipation, nausea, vomiting, among others.
3. Unwanted weight loss
Like any diet that restricts the intake of large amounts of food, it can lead to unwanted weight loss by the patient, since it is not the main purpose of this treatment.
Therefore, it is imperative that a physician be the one to determine the prohibited foods and possible nutritional substitutes, in order to avoid weight loss.
Key Findings
- The elimination diet consists of prohibiting the intake of possibly allergic foods and gradually incorporating them to determine which are not tolerated by the patient.
- The foods that are prohibited are: citrus fruits, shellfish, dairy products, coffee, soft drinks , foods with a high gluten content, among others.
- The foods that can be consumed are : non-nightshade vegetables, rice, fruits, chicken, oily fish , among others.
- The benefits of the elimination diet lie in knowing the foods that cause discomfort and allergies , however, a specialist should be consulted to avoid malnutrition.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.