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Elimination Diet Recipes can be difficult to come by.
So, we’ve posted some tasty recipes on our blog that are free of some of the more common allergens or are easily adaptable.
Did you know that you can discover your food sensitivities without starving or depriving yourself of good food?
The elimination diet is tough!
But, it’s the cheapest and most accurate way to determine if you have food issues.
If you’re suffering from random symptoms that the doctor can’t explain, you may have food allergies or sensitivities.
I mean, what if your migraines are triggered by a food you never suspected?
I actually know a lady who recently found out hers were from avocado by keeping a detailed food and symptom log.
Really? …Avocado? …Now that surprised me.
Avocados seem so healthy and harmless.
Well, obviously they’re not for her!
For me, it was nightshades, gluten, and dairy! Yup that just stunk.
But, I’m happy to say that I can indulge from time to time now, without much trouble.
That is, except for gluten thanks to celiac disease.
Even though I can enjoy dairy from time to time, if I eat it too much or too often, I have problems.
You will see why as you read on.
So What’s the Elimination Diet all About?
With this method, you eliminate all of your suspect foods completely for 3 to 4 weeks.
That is to say, if you think dairy and chocolate are making you sick, then start there.
The theory is that it takes weeks for your body to start healing and cool down the inflammatory response.
So after the avoidance phase, you add the foods in, one at a time at least three times a day.
You need to be taking note of any symptoms that appear or reappear.
If you have symptoms from that food, then it is a positive result.
You’re sensitive to that food and should avoid it.
Wait for the reaction to dissipate completely before trying to add another food back in.
Which foods should you avoid on an elimination diet?
Some doctors recommend starting with a version of the following list. because they tend to be the most common foods or additives causing people trouble.
- Aspartame/Artificial sweeteners
- Artificial colors and dyes
As you can imagine, eliminating all of these foods at once is really hard.
If you are not 100% compliant, then your results may not be reliable.
This is mighty tough to do with all the possible cross contamination out there.
I actually found it so hard that I first did a basic food log to narrow it down first, and then gave those few things up cold turkey, 100% for 4 weeks.
This is an experiment that hopefully helps you feel better in the end so do what works for you.
So, What do you Eat on the Elimination Diet?
Below you will find some ideas for your meals while in the first phase of this process.
So, when you’re ready, you can jump right in.
Just make sure you look at the ingredients and substitute if needed to meet your own personal needs.
You can find more guidance and helpful elimination diet recipes below:
If you want to know how to do your own elimination diet, here is one web site that gives a detailed plan to follow. www.wholelifenutrition.net.
There are also several diagnostic tests available of varying costs and accuracy.
For example, you do blood or stool testing.
Although, these can be expensive and the accuracy is sometimes questionable.
As we said before, the elimination diet is a very accurate way to get a diagnosis, but it takes a lot of work, discipline and organization.
Initially it is very restrictive and you may be avoiding whole food groups.
Supplements may be helpful while doing this so perhaps you can ask your doctor about a good multivitamin.
Multiple Food Sensitivities
Once you have a diagnosis of multiple food sensitivities, your lifestyle changes up a little.
Also, be careful not to fall into the pattern (like I did) of eating the same things every day, no matter the season.
Recall that overexposure to some foods can increase your chances of being sensitive to it.
Refer to this previous article on why we get food sensitivities.
For me, I soon became sensitive to nuts because I was eating them several times in a day.
A rotational and seasonal diet of mostly whole organic, anti-inflammatory foods has been very helpful.
Through planning, time management, smart grocery shopping, and more cooking at home, we’re making it work.
In other posts we share meal prepping money saving ideas, and other low carb recipes that are adaptable to different food sensitivities.
So without further adieu, I hope you find these ideas useful and that this list provides some assistance.
Elimination Diet Recipes:
- Two eggs scrambled and cooked together with chopped onion, spinach, and organic turkey breast and berries on the side
- Paleo toast with organic
peanut butter and an Apple
- 2 Boiled eggs, organic bacon, half- banana
- Berrylicious omelet
- Peanut Butter Banana muffins
- Smoothies-be creative but watch out! Many smoothie recipes are loaded with sugar. Even natural fruit sugar can become too much
- Coconut flour pancakes
- Blueberry Muffins
- Chicken or turkey Lettuce wrap
- Left overs from dinner which sounds so basic but truly, this is a huge time saver!
- Gluten and Dairy Free Soup with paleo crackers
- Salad with boiled eggs, meat/ salmon, and seeds of your choice
- Burger in lettuce leaf bun
- Chicken tostada salad
- Stir fry with chicken and vegetables
- Bison steak with sweet potato, broccoli
- Chicken adobo (soy free)
- Fish with mango salsa
- Gluten and Diary Free Thai Chicken
- Spaghetti Squash “Spaghetti” and Gluten Free Meatballs
- Chicken Tenders Gluten Free (optional dairy free)
- Mexican Turkey Chili
- Dark Chocolate
- Avocado dip with celery/carrots
- Flavored Pumpkin Seeds are great!
- Any Paleo Bars, the brand we like is literally called, Paleo by Julian Bakery
- Trail mix
- Coconut crisps are sweet and crunchy and you can find them in almost any grocery store.
- Go raw snacks My favorite flavors are the ginger or chocolate. I would not go for the pizza one.
Also, we have written tips for how to survive the candida diet plan which may help with this elimination diet as well.
- *Disclaimer Elimination Diet/Low Carb Recipes: The information provided in this website is for informational purposes. It is based on my own personal experiences and opinions. I am not a medical doctor and what is written should not be used to diagnose or treat any disease or illness. The product links are not meant to be construed as medications or treatments and you should consult your doctor before taking any supplements, herbal products, or starting exercise programs
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