Elimination Diet | Tips & Tricks

The Elimination diet is a therapeutic approach to adverse food reactions. It focuses on reducing inflammation and toxic burden and promoting a healthy microbiome through the implementation of a gluten-free, dairy-free diet that is rich in phytonutrients. Without any calorie restriction, the Elimination diet promotes the identification of food triggers and awareness of our body’s reaction to food.

The Elimination diet is known to have various benefits, but on the downside, is a restrictive diet in which common foods are avoided. Therefore, providing information about food alternatives to your patient is essential for the patient’s compliance.

FOODS TO INCLUDE
Fruits:

·      whole fruits: blackberries, blueberries, kiwi, pomegranate and raspberries, apples.

·      unsweetened fruits

·      frozen and canned fruits

·      diluted juices

Dairy substitutes:

·      rice milk

·      oat, hemp, almond, sunflower, hazelnut, and coconut milk; unsweetened coconut yogurt or kefir; read labels to ensure substitute is lactose/casein-free

Non-gluten grains and starch:

·      rice

·      quinoa

·      amaranth

·      tapioca

·      buckwheat

·      potato flour

Animal protein:

·      fresh water-packed or canned fish

·      wild game

·      lamb

·      duck

·      organic chicken and turkey

·

Vegetarian:

·      split peas

·      lentils

·      legumes

Nuts and seeds:

·      Coconut

·      pine nuts

·      flax seeds

Vegetables:

·      All raw, steamed, sautéed, juiced, or roasted vegetables.

Oils:

·      cold-press olive

·      ghee

Drinks:

·      filtered or distilled water

·      decaffeinated herbal teas

·      seltzer water

Additional advice:

  • Try to do a little meal prep. Don’t leave your fridge empty, instead prepare for the week to come with some extra cooked rice or quinoa, chicken strips, a vegetable soup, or leafy salad
  • Buy your groceries in advance: you might want to get stocked with gluten-free, soy-free, and dairy-free products. Remember to taste them first, instead of buying bulk. Be a responsible buyer.
  • Keep a food journal. The elimination diet focuses on body awareness. Therefore, if you write what that food made you feel, you can go back with this information to your healthcare giver and tailor a better diet with that information.
  • Eat at least 3 servings of vegetables a day. Try to vary the cooking method, and don’t forget to eat at least one raw serving of vegetables a day.
  • If you are a caffeine lover and want to start an elimination diet, I would recommend slowly reducing coffee per day.
  • Buy organic when possible, but if you don’t have this option. Focus on buying fresh produce.
  • Spices are included in the Elimination diet. Turmeric has anti-inflammatory effects, as well as herbal teas and aromatic leaves. I would recommend buying the No- sugar added type when it comes to ketchup and Dijon mustard.
  • If chili, pepper, cayenne are triggers for your body, limit them or avoid them. Remember, you are the one who knows exactly how to feel!

Ana Paola’s Chicken coconut curry recipe:

1lb chicken breast

¼ cup cilantro

2 tbs coriander

3 cloves garlic

2 tbsp ginger

2-3 red or green bell peppers

½ onion

1 can of coconut milk

3 tbsp curry or curry paste

3 tbsp coconut oil

  1. Start by adding the coconut oil to a big pot.
  2. Slice the onion and add it to the pot.
  3. Add the garlic and the ginger.
  4. Chop the chicken breasts into medium to small pieces and add them to the pot until brown.
  5. Cut the bell peppers into medium chunks and add them to the pot.
  6. Add the curry and coriander and stir until all the chicken is covered with the spices.
  7. Lastly, add ½ to 1 can of coconut milk. This depends on whether you like the creamy version of chicken curry or not.
  8. Close the pot until it boils.
  9. Serve with rice and top it with cilantro.
  10. Enjoy!
Curry with chicken and onions. Indian food. Asian cuisine.

Extra advice: Whenever I cook this, I try to make double the portion. This way, I can have an extra meal or leftovers for another day. – Ana Paola Rodríguez Arciniega. Master in Clinical Nutrition.

Diet, Anti-Fungal. “Specialized Diets for GI Healing 1: Choosing the Right Diet Liz Lipski, Ph.D., CCN, CHN/Institute for Functional Medicine 2012 Comprehensive Elimination Diet: Inflammation/Leaky Gut/Food Sensitivities/Autoimmune.” Multiple sclerosis 16: 17.

The Institute of Functional Medicine. “Elimination Diet Comprehensive Guide.” IFM (2020)

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The information herein on " Elimination Diet | Tips & Tricks " is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

phone: 915-850-0900

Licensed in: Texas & New Mexico*

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