The Elimination Diet: Discovering Food Sensitivities and Reclaiming Your Health
- Mary Kate Fuller, MS, CNS, LDN, CHHP
- Nov 11, 2020
- 4 min read
Updated: May 19
Have you ever felt like your body just isn’t working the way it should—but you can’t quite figure out why? From brain fog and bloating to skin rashes and joint pain, your symptoms could be telling you something important: your body may be reacting to the very foods you’re eating every day.
The Elimination Diet is a transformative nutritional protocol designed to help you identify which foods may be burdening your body. By removing common food triggers and allowing your system to rest and reset, you give your body the opportunity to detoxify, reduce inflammation, restore balance, and ultimately feel better than you have in years.
Is Your Body Trying to Tell You Something?
You may be experiencing symptoms that seem unrelated—but together they point toward food sensitivities, inflammation, or an overloaded detox system. Here’s what that might look like:
Brain & Mood
Brain fog, poor memory
Mood swings, anxiety, depression
Lightheadedness or dizziness
ADHD, ODD, DMDD, Autism Spectrum symptoms
Insomnia, PMDD
Headaches or migraines
Mouth, Nose, Throat & Chest
Asthma or shortness of breath
Nasal congestion or persistent runny nose
Chronic cough
Rapid heartbeat
"Lump in throat" sensation
Digestive & Hormonal Symptoms
Nausea, vomiting, or diarrhea
Bloating, gas, constipation
Stomach cramps or abdominal pain
Irregular periods or infertility
Muscles, Joints & Limbs
Joint pain or stiffness
Muscle aches or weakness
Numbness or tingling
Swelling in hands or feet
Fatigue and low stamina
Skin Issues
Hives, rashes, eczema, psoriasis
Chronic itching
Pale or bluish skin tone
Why Try an Elimination Diet?
Every day, we’re exposed to inflammatory foods, environmental chemicals, and stressors that can overload our systems. The Elimination Diet gives your body the break it needs by temporarily removing the most common culprits of chronic inflammation and immune activation, including:
Gluten
Dairy
Soy
Corn
Eggs
Refined sugar
Alcohol
Caffeine (optional, but often helpful)
You can further personalize your plan with food sensitivity testing to guide your choices with more precision.
How It Works
Remove Suspected Trigger Foods
Eliminate the top offenders for at least 3 weeks. This includes reading all food labels carefully—even small amounts of trigger foods can cause symptoms to persist.
Listen to Your Body
During this phase, you should start to notice shifts: clearer thinking, better digestion, more energy, improved mood, and fewer aches and pains.
Reintroduce Foods Carefully
One food at a time, spaced 4 days apart, reintroduce eliminated items. Track your body’s responses closely in a journal.
Discover & Heal
If you react to a food, you’ve likely found a sensitivity. From there, you can work with a practitioner on a gut healing protocol to reduce your reactivity and support long-term health.
What If Nothing Changes?
If you don’t notice any change in symptoms within three weeks, it doesn’t necessarily mean the diet isn’t working. You may:
Not have food sensitivities as the root cause
Need additional support for liver detoxification or gut microbiome imbalances
Be unknowingly consuming hidden triggers
That’s where deeper testing and professional guidance can help.
What to Expect (and How to Prepare)
It’s common to experience some detox-like symptoms in the first week, including fatigue, headaches, irritability, or digestive changes. These typically fade quickly and can be signs that your body is adjusting and starting to heal.
Helpful Tips for a Smooth Start:
Clean out your kitchen and stock up with compliant foods
Batch cook simple meals like chicken-vegetable soup or sheet-pan dinners
Eat regularly—three meals per day with protein, fiber, and healthy fats
Drink plenty of water: Aim for half your body weight in ounces daily
Taper caffeine if needed to prevent withdrawal
Use quality oils (cold-pressed olive oil, avocado oil, coconut oil, ghee)
Avoid leftovers if you’re sensitive to histamines
Reintroduction: A Key to Long-Term Awareness
Once your elimination phase is complete, the reintroduction process is where the real discovery happens. Here’s how:
Introduce one food at a time, eating it 1–2 times in one day
Avoid that food and all others on the eliminated list for 3–4 days
Track your body’s reaction in a journal
If no symptoms arise, keep that food in your rotation and move on
Food sensitivities can be subtle and delayed—so go slow and be mindful.
Empower Yourself Through Awareness
The Elimination Diet is more than a temporary food plan. It’s a journey of self-awareness and a tool for lifelong health. By discovering how your body truly responds to food, you’ll feel more energized, clear-headed, and in control of your wellness.
Ready for Support?
At Purely Rooted Nutrition and Wellness, we specialize in helping people uncover hidden food sensitivities and restore balance to the body. We offer personalized support and advanced food sensitivity testing (covering 250 foods) to make your journey more effective and empowering.
Bottom line: The symptoms you’re living with could be coming from the foods you eat every day. The Elimination Diet can help you break the cycle, heal your body, and create a sustainable path to optimal health.
You don’t have to do it alone—we’re here to help.

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