The Elimination Diet - Correcting Poor Digestion Issues

One of the leading health issues we face today is poor digestion.

Poor digestion causes a myriad of ailments from malnutrition, bloating, gas, acid indigestion, irritable bowl, rashes, body aches and pain, low energy, insomnia and overweight.

Today’s processed and fast foods contain chemicals, additives and genetically modified organisms; (GMO’s) which cause major damage to the intestinal track, and impede the absorption of vital vitamins and minerals the body needs to fight off disease and remain strong and healthy.

The body was not designed to digest foreign man-made substances. The most alarming fact is, many of these substances are carcinogenic.

The Elimination Diet

One of the ways to isolate which food is causing the most damage is to go on an “Elimination Diet.”
An elimination diet involves removing specific foods that may be causing allergic reactions or signs of intolerance. Common allergens include soy, dairy, eggs, fish, shellfish, caffeine, gluten, and nuts.
Elimination diets typically involve removing suspicious foods for a period of time – from two weeks to a few months – and observing how the body reacts. After the elimination phase, foods are reintroduced one at a time to see whether the symptoms resurface, signaling that a specific food is the issue.

Keeping a food diary is suggested to record any adverse reactions.


A food allergy means the body cannot tolerate this food whatsoever, and it needs to be isolated and permanently removed from the diet.

A food "intolerance" means the body is inflamed and damaged, due to reacting to these hard to digest foods and cannot properly digest them.

Once the body is given a chance to heal, these foods can be reintroduced and tolerated quite well.

True food allergies affect the immune system and cause immediate symptoms such as:

     - Hives, rashes, puffy eyes, vomiting, and even anaphylaxis.

Food intolerance, is not an allergic reaction.

     -  Symptoms are less severe and might even show up two or three days after eating the food.

     -  Food intolerance symptoms include indigestion, heartburn, nausea, cramps, headaches, and fatigue, among others.


The good news is, we can heal our digestion through clean, whole foods, fruits and vegetables. When we give our bodies the nutrients it needs, it can heal and recover from food sensitivities.

An elimination diet is not a “cure” but rather an odyssey of discovery that can lead to the cure. By eliminating the foods that most commonly cause digestion issues, we are able to locate the specific foods that are causing us discomfort.

The Elimination Diet is NOT a CALORIE counting diet!
It is a food elimination diet.

There is no need to be deprived, or feel unsatisfied with the food you eat. It is recommended to eat three meals a day - and eat until you are satisfied. There is no need to be deprived. Good, wholesome whole foods are extremely nourishing for your body.

The Elimination Diet is a natural detox. When you eat clean, pure, whole foods it gives the body time to use its energy to heal you, and detox the unwanted chemical buildup in the digestive track.

It is not easy to go on an Elimination Diet. When I first attempted to do this, I became frustrated early on trying to find satisfying, delicious food.

Therefore - I have gone to great lengths to provide recipes here for you to help you on your way to a healthy digestive system.


Step One:     How Long & Get Support

Determine the duration you are willing to go on this protocol. It is suggested to go on an elimination diet for a minimum of 21 days to get the best results.

Enroll and surround yourself with positive, accountable people to support you. Choose the date you will begin, and tell someone who cares about you that you are beginning this program.

Step Two:     Create a Food Journal

The purpose of the food journal is to record your body's reactions to the foods you are eating. This is especially important when you begin to add foods back into your diet.

Step Three:   Create a Recipe List & Plan Ahead to Cook at Home

Home cooking is essential for health. Become familiar with the foods & recipes you are able to enjoy on this diet. There are many wonderful recipes that will help you along the way. I have included some (HERE) for your enjoyment.

Also, if you do a search for "Vegan Entree's" you will find many wonderful and delicious recipes to support your journey on the elimination diet.

Be sure to eliminate the foods you are not allowed to eat if they are included in a recipe you have found. Other than soy and wheat, a vegan diet supports the elimination diet quite well.


- Alcohol
- Dairy
- Eggs
- Fish / Shellfish
- Meat
- Soy - even organic tofu
- Sugar
- Nuts 
- Wheat / gluten (grains containing gluten are; wheat, barley & rye)
- Omit all processed foods; bread, cereal, crackers, pasta

- Try to eat 80% of your meals at home during this diet. Take your food with you to work, or school, or to potluck events. Take something to share, people will support you in your goal. You are trying to heal your gut - it is important to love yourself enough to take this journey. There is nothing more important than your health!


Vegetables; Raw & Cooked - including potatoes if you desire.
Fruits; all fruits are acceptable.
Organic whole gluten-free grains; amaranth, buckwheat, Non-GMO corn, millet, oats, quinoa, white or brown rice, wild rice, teff. 
Beans & Lentils - dried or canned
Small amounts of healthy seeds are allowed; chia, flax, sesame, hemp, pumpkin
 -  Clean, organic chicken (optional)

If you want to make this diet a "cleanse" to help detox and improve your lymphatic system; remove meat & poultry from your diet as well.

Animal foods are highly acidic so taking some time off from eating meat & poultry will help alkaline your body, and give it an extra healing boost.

The ADDED BENEFIT of removing all animal food from your diet for a period of time - you will LOOSE WEIGHT!

Check out my delicious & satisfying

ELIMINATION DIET RECIPES                                                           _____________________

The photo I've attached to this blog is actually my own recipe for Louisiana Style Red Beans & Rice - delicious and satisfying.

REMEMBER - Surround yourself with good support. And keep a food journal to track your progress.

If you need some encouragement along the way - send me an email, I am happy to support you in your health journey!

To your health!