Elimination Diet

10 years ago

For a couple health-related reasons I would like to do an elimination diet. I don't eat well, have a lot of stress, and am sick and tired of being sick and tired! I also need to lose the 10 lbs that have crept on since menopause began last year. So many people swear that an elimination diet helps tremendously. I've read a lot about it and I'm pretty sure adjusting my diet radically is one of the keys to better health and well being right now. I just can't seem to start.

Any experiences to share? I want to ask anyone here who has done one what exactly they did and what the results were. What did you eliminate? What did you eat? How did you get through it without caving in?

Thanks. I've got to start taking better care of myself. Menopause seems to have changed a lot of things all throughout my body.

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grainlady_ks

10 years ago

I'd suggest you do a little more homework and find an elimination diet plan you think you can live with that applies to your particular maladies. If it's too restrictive and unreasonable, you won't stick with it. If you don't have the time to prepare the foods involved, you will hate the process even more!

When I went gluten-free (January 2013) I lost 15-pounds, all but eliminated my arthritis (which I've had since I was 13-years old), no more plantar fasciitis (I could only hobble a few feet when barefoot), years of tennis elbow, carpal tunnel, and knee issues - gone. Rosacea - nearly gone. Everything was related to inflammation - caused by gluten.

--Elimination Diets usually include going gluten-free, but many of the gluten-free foods available commercially are so full of starches and "junk", they fall short of what I call "food", so are you prepared to make your own? The same goes for dairy-free - make your own almond milk (or other nuts) and coconut milk. Leave the commercial brands in the store because they are a very poor (and expensive) substitute for the real thing. I'd also suggest sticking to single-food items (whole foods) and avoid the world of highly-processed foods. Whole foods are "nature's" original FAST FOOD.

--Lots of water will help eliminate cravings. Sugar and caffeine are often the worst.....

--Do you have any "can't live without" items (coffee, soda/pop, certain snack foods, etc.)? There may be some good substitutes you can use instead. We've been enjoying water kefir this summer as a substitute for carbonated beverages (even though we didn't drink very many of them). At least we substituted something that was beneficial.

--Can you do a better job of pinpointing the issues or conditions you may be dealing with? That may help find a program that will fit your needs.

--I'm a firm believer most of our issues start in the gut. I would also suggest reading "Digestive Health with REAL Food" because it covers a myriad of conditions as well as recipes, food lists, and meal-plan examples.

--On the gross side, get on-line and check information about the Bristol Stool Chart (or Meyers Scale). It's a tool that gives you some good indicators as to what's going on inside,

That is just the start. When you dive in, check back for appropriate recipes. I just went through helping my daughter who eliminated dairy from her diet.

Best of luck, and I'm sure there's a whole community of "friends" here who will be supportive.

-Grainlady

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Comments (13)

Cookie8
10 years ago
last modified: 10 years ago
Doing was the best thing ever! I should do it again even though I eat pretty good but I let in a few too many things as things are very, very restrictive for me. It probably won't be so bad for you, well, during it will be, lol, but since you don't seem to have a condition to deal with when you reintroduce you won't be that limited. The stricter, the better and keep a food journal.

Here is a podcast that is pretty good. Tom Malterre has a book but there is so much online if you research it. Usually the following are eliminate: gluten, soy, dairy, nightshades (tomato, potato, peppers (all except black pepper), caffeine, alcohol, corn, beef, pork, eggs and nuts.

http://undergroundwellness.com/321/

Excuse the first couple minutes as there is a bone broth promotion. The elimination diet article starts shortly after. I listen to it for motivation.
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For the average person though, one who feels fine eating everything, exactly what am I going to be feeling if I give up these foods? If you feel fine, why bother? In other words, if it ain't broke, don't fix it. But I would say it's worth trying for anyone who doesn't feel as well as they would like to. Another thought, Ellen . . . I don't know how old you are, but many people seem to do just fine eating whatever, but then at some point don't tolerate certain foods as well as they used to. Their digestion gets quirky, they lack energy, and so on. My severe allergy to solanine (in all the nightshade vegetables and a few other things) didn't start until I was in my thirties, and has gotten progressively worse. Momrox, I have a tendency toward high cholesterol too, but have kept it in check by being very careful about saturated fats, plus eating oat bran. I've eaten oat bran (raw or cooked) every day for years. I just had my cholesterol checked, and it was 168. That's good for me. Now I have to do better with triglycerides, which are inching up. They're just borderline, though--nothing like the dangerously high numbers I had years ago, before I gave up sugar and lowered my carb intake. When I was stricter about carbs than I am now, my numbers were excellent. I'm sorry about your husband. I'm a widow too, and have to guard against mindless eating. It slips in.... I just came across this website with info on JJ Virgin's approach. I'm sure there are loads of other resources too.
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Cookie8
10 years ago
Just like grainlady said - research on line. I forgot to list the main thing to eliminate - sugar. Years ago I did my first elimation diet in the exact same manner as you. I posted in the cooking conversations about eliminating foods and it was so very helpful. Good luck.

Wow, Grainlady, your body sounds a lot like mine except I also get to add psoriasis (and a couple more things) on top of that but still - gone.
User
10 years ago
Some questions to think about, you don't need to public answer.

Do you have a hunch on a particular food that might be bother you?

Do you have any health issues specifically autoimmune? Is there any on your mothers side of the family?

Have you had a physical with your doctor with complete blood work?

If so, did you discuss this topic?

Would you be willing to work with a nutritionist? Eliminating groups of food could lead to a vitamin/mineral deficiency.

When you say you don't feel well, is it a general thing or did you have a bug just prior to not feeling well? Think back to when you did feel well, start there and move forward writing down all the things that impacted your life/health.

There is testing that can help you see what foods are bothering you. There is testing to see what is going on in your body. Not to sound silly but all this could be related to menopause and perimenopause.

Eliminating them could help with some of your concerns but also consider it could be more than one thing that is bothering you, not just a food. It could be environmental or an underlying medical issue that hasn't presented fully or maybe your medical professional isn't familiar with "it" . Some illnesses overlap so you may show a variety of symptoms but you need someone to guide you.

Stress really doesn't get the respect it deserves. You MUST find a way to manage stress or it WILL manage you in the form of blood pressure, insomnia, fatigue, depression, isolation, blah, blah. You could set a timer for 10 minutes and use that as worry time. Time's up, get moving. Walking is a great way to manage stress as it really helps the whole body "balance" to maintain walking. Add something that you like, maybe it's music, or yoga but find something that you are doing just for yourself. Journal, one sentence or a page but write it down so it doesn't stay in your head cluttering things up. Your mind is prime real estate, take care of it. If you need some help there, get it and move forward. Too many people start to not feel well and slowly their life fits on a postage stamp.

Vitamin D levels are important. If yours are low, you might generally feel poorly. It's a simple blood test, ask for it during your medical visit. Get outside everyday.

We are like a glass of water with chemicals, viruses, bacteria added daily. At some point the glass overflows. You could eliminate stuff out of your diet but pick the easy fruit first.

Think of this issue as an order of operations. You can't solve for X until you work out some of the equations. You need to reduce the problem to a managable level and that probably means someone else needs to get involved because you can't draw your own blood. You need a starting point otherwise how will you know where you are going? Is this a health issue or a life time of poor eating habits * which could lead to a health issue.

If you don't want to do any of this then There are websites that offer monthly programs for clean eating, The Whole 30 comes to mind.

Don't get discouraged. You need a baseline. I would start there first.
grainlady_ks
10 years ago
Another key to success.... If there are others in your household, will they be participating with you, or are you going to have to cook "regular" food for them and "special" foods for you? It sure helps to get everyone on the same page, or only a little "off" the same page.

When I went gluten-free, so did hubby, even though he didn't have an issue with it. We came to an agreement about things like this years ago. It's hard to maintain a Standard American Diet (filled with foods you are trying to avoid) for part of the family, and keep your sanity while traveling down a different dietary path. Hubby says he doesn't miss a thing, and I was the gal who milled their own flour and made all their breads and baked goods. I still do, I just make them gluten-free. We don't do "without", we just do "different".
rhizo_1 (North AL) zone 7
10 years ago
I've avoided refined sugars, artificial sweeteners, pasta, bread, and baked goods for several years. No chips, pretzels, crackers, etc. Not intentionally gluten free, but it turned out that way. When I rarely bake something, it's given away to others, except for a bite or two for me and whatever Robert wants.

I knew something was wrong with me but didn't know what. Five or so years ago, I went cold turkey on ALL refined, packaged foods. Withdrawal was tough for a week or so, but I ended up with energy, vastly decreased fibromyalgia symptoms, glowing skin, strong nails, and better hair. Oh, weight loss, and healthy cholesterol, blood sugar, and blood pressure numbers.

I don't try to substitute everything, I don't miss anything at all. I have stevia on hand when I need it for something. For example, I'll use half a stevia packet with my morning drink of coffee, unsweetened cocoa powder, and cream.

I eat all fruits and veggies, meats, most dairy products, some whole grains and seeds, olive and other vegetable oils. If Robert and I go to a fast food restaurant, I get a sandwich without bread.....they're totally prepared for that request....and a side salad.

I am not interested in baking gluten free, artificially sweetened anything and haven't missed breads and desserts at all.

It has been extremely easy for me. But I don't follow a prescribed diet program at all; you won't find a diet book in my house.
Rudebekia
Original Author
10 years ago
Thanks for your replies! I think the issue is that, like for so many of us, there is such conflicting information out there about what to eat or what not to eat that I am often completely confused. To answer some questions, I AM going to go see my doctor--this week in fact--to talk about these issues. I also think that at least some can be traced to menopause. Over the last year I've suffered from a variety of things I have NEVER had before in my life!: anxiety, panic attacks, low level depression, painful sore throats and tongue fissures, joint aches and pains. Just in the last two months I have a burning sensation and some swelling in my right big toe and right hand thumb base joint. Could it be gout? But it came on slowly, not suddenly, isn't going away, and didn't give the intense initial pain gout sufferers seem to report. Is it the beginning of arthritis? Anyway, I am sorry to go on at length but I am quite sure my diet has a lot to do with all this. I crave sugar and white carbs and keep getting on a destructive cycle with them. I would love to find a simple plan to follow that will involve no sugar, no gluten (have no idea whether this is an offender for me or not). I have never had a problem in the past with gluten, dairy, eggs, etc. But I guess things can change. For example I've always loved coffee and had at least a couple of cups in the morning; now I've had to all but eliminate it due to the pain it causes on my tongue/throat. That came on very suddenly.

I guess I'm just finding all this very scary. I do take, by the way, the following daily: magnesium, Vitamin D, a B complex, fish oil. I've done that for at least a year and it has helped tremendously with hot flashes (I rarely if ever get one now) and the panic attacks I had for a period of 4 months (those are gone, although I am still often anxious).
Cookie8
10 years ago
I know a lot won't like me telling you but despite going to your doctor - listen to your body. I only say this because I spent years listening to my doctor(s) (GP's and specialists) and taking so many medications for my skin and arthritis and remember being exactly where you were and asking one my doctors "Do you think it's what I am eating?" and I got a smirk, a head tilt with a "No, diet has nothing to do with it." I trusted him and went on another medication and when that didn't work and was offered a new one - No. I was going to try something different and it worked. If it doesn't work for you, it won't hurt you. You will see a difference within a week. I had frequent bouts of gout like symptoms and it was painful but I haven't experienced it since following my new diet plan. I too could say I never had problems with any foods as I never had a weight problem, ate healthy, never had any stomach/intestinal issues ever and just resigned to the fact that I had autoimmune conditions "that I inherited", end of story. I am glad I didn't. All chronic infections - also gone. I haven't been on antibiotics in four years - I was on them at least twice a year previously, canker sores - gone. So many of the same symptoms.

It is scary. I remember Compumom (from the cooking forum) had me call her and I was barely understandable through all my crying and disbelief that something like diet change could work and how could I not take medication. Thanks again, Compumom, for being there but I don't think I ever saw her on this forum.
blfenton
10 years ago
This is actually quite timely for me. I have small joint arthritis (just fingers and now toes) and have been considering amending my diet to see if it will help. I have been doing my research and analyzing what I'm eating throughout the day. I am going to try elimination diet including gluten and nightshades. Neither of those will be a hardship for me so will see what happens.
sleeperblues
10 years ago
There are so many books on this subject, I could recommend 20 offhand. It sounds to me, from your diet, that you need to eliminate sugar and go low carb. If you do true low carb you will all but eliminate gluten from your diet, which I believe many undiagnosed people have a strong sensitivity to. Going low carb does not mean no carb, it means finding the level of carbs you are sensitive to. Vegetables are carbs, but so is wonder bread. You could do a paleo diet or a ketogenic diet, both of which eliminate anything processed from your diet. I personally would start there before I started a more stringent elimination diet. Some authors to look for are Robb Wolfe, Mark Sisson, JJ Virgin, Gary Taubes, and William Davis. All have written life changing (for me) books on diet and it's effects on your health.
jemdandy
10 years ago
Try counting carbohydrates for a week. Limit yourself to 160 to 180 gm of carbs per day. Plan for 3 meals and two snacks: one snack in mid-afternoon and one in the evening after dinner.
Rudebekia
Original Author
10 years ago
Thanks for your replies. I am not sure yet what I am going to do, but I think cutting sugar is a major start. Just a thought--if anyone is interested in an elimination diet (any way you define it) we could support each other in daily posts on the Diet or Health forum. I do understand if no one is interested though!
rhizo_1 (North AL) zone 7
10 years ago
Cassandra....sugar should be the FIRST thing to go, in my opinion. Educate yourself to know all the different kinds of sugars to avoid like the plague, and become a fanatical label reader. Some people think that sugar simply means white granulated sugar and that is sooooo far from the facts.

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