Elimination Diet

What Is an Elimination Diet?

An elimination diet is a systematic way to identify foods that may trigger or worsen your symptoms. You remove potential trigger foods for a period, then reintroduce them one at a time while monitoring for reactions. It's used to identify food sensitivities that may contribute to pain or inflammation.¹

Why It May Help Pain²

• Some foods may trigger inflammation
• Food sensitivities differ from allergies
• Reactions may be delayed (hours to days)
• Individual responses vary widely
• Standard allergy tests don't detect all sensitivities

Common Trigger Foods

• Gluten (wheat, barley, rye)
• Dairy products
• Eggs
• Soy
• Corn
• Sugar and artificial sweeteners
• Processed foods
• Nightshades (tomatoes, peppers, potatoes)
• Alcohol
• Caffeine

How to Do It³

Phase 1: Elimination (2-4 weeks)

• Remove all suspected trigger foods
• Eat simple, whole foods
• Keep a food and symptom diary
• Note any changes in pain or symptoms

Phase 2: Reintroduction

• Add back one food at a time
• Eat the food 2-3 times daily for 3 days
• Wait 3 days, monitoring for reactions
• If no reaction, food is likely safe
• If symptoms return, remove and note as trigger

Conditions That May Respond

• Migraine headaches
• Fibromyalgia
• Rheumatoid arthritis
• IBS with chronic pain
• Chronic fatigue

Tips for Success

• Plan ahead—have approved foods ready
• Read labels carefully
• Cook at home as much as possible
• Keep detailed records
• Be patient—changes take time
• Reintroduce slowly and systematically

Important Cautions

• Consult healthcare provider before starting
• Work with dietitian for complex diets
• Ensure adequate nutrition
• Not appropriate for everyone
• Don't eliminate too many foods long-term
• Not a substitute for medical treatment

What It Won't Do

• Cure chronic pain conditions
• Work for everyone
• Replace other treatments
• Identify true food allergies (need proper testing)

When to See a Professional

• History of eating disorders
• Multiple medical conditions
• Taking medications affected by diet
• Difficulty maintaining adequate nutrition
• Unclear results

References

1. Alpay K, Ertas M, Orhan EK, et al. Diet restriction in migraine, based on IgG against foods. Cephalalgia. 2010;30(7):829-837.
2. Holton KF, Kindler LL, Jones KD. Potential dietary links to central sensitization in fibromyalgia. Clin Exp Rheumatol. 2010;28(6 Suppl 63):S131-133.
3. Drisko J, Bischoff B, Hall M, McCallum R. Treating irritable bowel syndrome with a food elimination diet followed by food challenge and probiotics. J Am Coll Nutr. 2006;25(6):514-522.