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Everything you need to know about the elimination diet

You eat lots of nutrient-dense whole foods, limit treats, and drink water.

You feel like your sustainment is in perfect shape, yet you still suffer from unpleasant gastrointestinal side effects, such as gas, bloating, and feeling sick.

What to do?

After seeing your doctor to make sure it's nothing serious, it might be time to try an elimination diet to figure out what's going on in your gut.

"An elimination diet is a protocol of removing a group of foods or ingredients from one's diet and then reintroducing them to determine the reaction to that particular vittle," says Erin Judge, Registered Dietitian Nutritionist, Expert in gut health and owner of Gutivate, a website that offers nutritional advice for people with digestive issues.

Read on to find out what you might and might not want to include in an elimination diet and what it can teach you about your digestion.

What Is An Elimination Diet?

What is an elimination diet good for?

A person will choose to do [an elimination diet] if they suspect a reaction, either through digestive symptoms or allergy symptoms, Erin explains.

Elimination diets help identify both allergens (like soy, wheat, dairy, etc.) and food sensitivities, she says.

The goal is to get answers to your digestive problems, so you can feel your best after eating.

What can you expect from an elimination diet?

Chia pudding with raspberries and peach in a glass jar.

Similar to a detox, an elimination diet has two phases: elimination and reintroduction.

"You'll go through a period where you cut out certain foods from your diet," Welch explains.

Once this period is over, you will add these foods again, if desired, to determine if any of them are responsible for your intestinal disorders.

Elimination diets are not the time to logroll goals at the gym or try to maintain your fitness routines.

Take it slow, go with your body as you go, and write down as much information as you can in your journal, suggests Erin.

The benefits of a detox focus more on resetting habits than targeting the triggers of digestive upset.

Sometimes that means cutting out a healthy vittle from your sustainment because it isnt doing you any good.

How do you know what to eat while on an elimination diet?

What you can and cannot eat depends on the type of diet.

A registered dietitian nutritionist like Erin Judge can help you plan your meals so you don't get too hungry and feel too deprived.

But, as long as you limit variety in your diet, maintaining a balanced diet is key, advises Welch. Having a nutrient-dense daily safety net like Vegan Shakeology is recommended to help meet your needs.