Try an Elimination Diet For Food Sensitivities

Updated: Apr 1

An elimination diet is considered the gold standard for finding food sensitivities and also helping to heal the gut. However, it takes patience. In a typical elimination-provocation diet, you eliminate certain foods for about three weeks to three months depending upon your illness and then slowly bring them back one at a time.
It does help to work with me for support, as I am a holistic nutritionist and Shiatsu practitioner, & I do understand the journey to recovery from food sensitivities- I had at least a dozen!

This really helps! In order to proceed with an elimination diet The Institute for Functional Medicine recommends removing the following foods: however it is always recommended to partner with a nutritionist, dietician, naturopath or medical practitioner for support.

I went through hell with my own symptoms- including a colonoscopy, IBS, Crohns & Coeliac! And I was a chef and cooking teacher. I really dug deeper, an elimination diet truly cleared all of my deeper symptoms and acupressure has cleaned out the root causes from my body and mind. It's deep work and I do understand it requires a loving guide that understands how to clear and resolve all symptoms, all cause and eliminate it forever.

If you are diagnosed with SIBO, Coeliac, Crohns, Irritible Bowel Diseases and even some autoimmune diseases, then likely you have food sensitivities. But often as not the cause apart from emotional and environmental stress factors that are all a part of the pattern, can be lectins.

Dr Sarah Ballantyne writes- "Grains have a particularly high concentration of two types of lectin. Lectins are a class of proteins that are present in all plant life to some degree (the gluten in wheat is a famous example). Two sub-classes of lectins, prolamins (like gluten) and agglutinins (like wheat germ agglutinin) are of particular concern for human health. These particular lectins can either damage and kill the cells that line our intestines, or directly cause spaces to open up between our gut cells. "

AKA Leaky Gut and worse.


Click here to set up a complimentary one-on-one appointment to come up with a personal plan


Try eliminating corn, dairy, eggs, gluten grains (barley, rye, spelt and wheat), white sugar, shellfish, soy, beef, pork, processed meats, coffee, tea and chocolate (because of the caffeine).


Focus instead on eating a great variety of vegetables, beans, fruit, organic, cold-pressed oils (avocado, grapeseed, olive and coconut), lean meats and fatty fish, legumes, nuts, seeds, seaweeds and non-gluten whole grains.


For success, be sure to have plenty of approved foods on hand, you must be organised like really disciplined that you have all the foods easily within reach? Plan your meals as much as you are able, really care about yourself, carefully read all labels and drink six to eight glasses of water daily. After the elimination phase, VERY CAREFULLY reintroduce the eliminated foods one at a time, one week at a time only, with each food spaced out over at least 7 days-you may have to wait many many weeks for some foods, like I did.


Call me for a cup of tea to discuss your symptoms and concerns? My approach is a combination of Shiatsu Therapy, Corrective Exercise and Holistic Nutrition. Call Ruth 0448043652. I'm in New Town Hobart, Tasmania.


The way in which our gut affects digestion and nutrient absorption is closely linked, this is key to your recovery, get the nutrients in so you can heal your body and remove all pathogens. The hydrochloric acid in our stomachs are responsible for digestion. We have digestive enzymes in our mouth, stomach and small intestine to break down the food we eat and extract the nutrition from that food to keep us healthy and well. When we suffer food sensitivities and gut illness we must take care of what we put in our mouth and how we assimilate it.


Keep a food diary of what you eat and carefully watch for any reactions. UNCOVER POSSIBLE CULPRITS Finding your own food sensitivities and intolerances isn’t always straightforward. Sometimes, it’s clear that certain foods provoked a reaction. But often, we may not link specific foods to seemingly unrelated health concerns.



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