Elimination Diet - Is It Worth It? A Practitioner's Experience
The short answer is it depends. An elimination diet can be quite helpful in determining specific food sensitivities. The answer that most people don't wish to hear, however, is that it takes a lot of time, effort, and usually a hiatus in social life. This diet can also be complicated and may not be indicated, as you'll read more about below.
What is an elimination diet?
An elimination diet is just that - it is a short-term diet in which a person eliminates and then re-introduces major food allergens over approximately six weeks. Its purpose is to help identify food sensitivities.
The eight most common reactive (or "allergenic") foods are:
Milk
Wheat/gluten
Soy
Corn
Eggs
Peanuts
Nuts
Shellfish
Fish
When is an elimination diet indicated?
Food sensitivities are associated with any of the following symptoms/conditions. As such, identifying underlying food sensitivities may be helpful when a person suffers from:
Vague digestive symptoms - e.g., bloating, gas, diarrhea and/or constipation, abdominal pain and discomfort, heartburn, nausea
Migraines and headaches
Chronic fatigue
Skin conditions such as eczema and acne
Joint pain and stiffness
Nutrient deficiencies
Weight loss or weight gain
Insomnia
Difficulty concentrating or "foggy brain"
It is important to note that changes in bowel habits should always prompt further investigation from a primary health care provider, such as a naturopathic doctor (in regulated provinces like Ontario) or medical doctor.
My personal experience with the elimination diet
When I first started exhibiting a host of gastrointestinal symptoms back in 2009, I sought naturopathic care because I had no idea what to do or what my body was telling me. The only solution offered by the conventional medical system, at that point in time, was to take daily over-the-counter laxatives ... indefinitely.
An elimination diet was one of the first interventions my naturopathic doctor prescribed. The most challenging part, I found, was explaining my new dietary habits to friends and co-workers rather than the elimination process itself.
The elimination diet was just one part of my treatment plan. It identified that I was sensitive to gluten and dairy, among other foods, but it also showed me that I experienced delayed food reactions. For example, eating yogourt brought on digestive distress the next day after its consumption rather than immediately.
This brings me to my next point below...
Mechanism of elimination diet
Food sensitivities are by definition "delayed hypersensitivity" reactions, meaning reactions typically occur two hours to three days following ingestion of the offending food.
Many online resources confuse food sensitivities with food allergies, however each are mediated by a different immune pathway. Food sensitivities, in this context, are defined as "non-IgE immune mediated reactions." This means that food sensitivities do not result in "classic" allergy symptoms, such as hives, itching, and anaphylaxis.
Pros and cons of the elimination diet
The pros:
There is a net zero cost - i.e., it is FREE. You have to spend money on food to survive anyway!
Successful removal of food triggers may alleviate other symptoms/conditions, like acne, fatigue, and headaches. But this usually happens only if those symptoms are truly caused by food sensitivities.
It can provide valuable information when done correctly. Having a better understanding of your body is always a plus in my books.
The cons:
It is time consuming and there is a learning curve, especially for those who are new to reading food labels and are less familiar with nutrition.
It may not fix the cause. Sometimes, food sensitivities are caused by another organic cause. This is why it is imperative to work with a practitioner in undertaking this task. For example, individuals with Celiac Disease or Inflammatory Bowel Disease (IBD) can exhibit food sensitivities, but an elimination diet may only provide symptomatic relief and may not address the root cause of the illness.
It may be frustrating at times! This is a highly restrictive diet that requires strict commitment.
Dr. Dominique Vanier is a registered naturopath in Burlington with a clinical focus on digestion, women’s hormones and health, and weight loss. Naturopath Burlington. This article is for information purposes only. It is not intended to treat or diagnose any health conditions.