Elimination Diet: How to Cope and Succeed

By Adem Lewis / in , , , , , , , , , , , , , , , , , , /

Today, I’m going to talk about how to cope
with the elimination diet you may have decided to do or that your healthcare provider recommended
for you, so stay tuned. If you’re new here, welcome. My name’s Amanda Malachesky, I’m a Certified
Functional Nutrition Health Coach and a Digestive and Allergy Detective. For tips and tricks on how to eat without
triggering symptoms or how to resolve your digestive symptoms for good, please consider
subscribing and be sure to click the bell to be notified when I post a new video every
week. So you’re trying a new elimination diet and
first I just want to say congratulations because it’s a really excellent tool to help you understand
what foods are triggering your symptoms. So yay for you, good job. But if you’ve done one before or if you’ve
talked to other people who have done them, you know that they can also be really challenging. So today’s video is all about how to help
you succeed with the elimination diet that you’re about to try. So by the end of today’s video, you’ll have
five key tips to help you succeed with whatever elimination diet that you’re trying and this
is going to help you get to those answers about what’s triggering your symptoms faster. My client, Andrea, used these tips to make
it through her three week elimination diet from gluten, dairy, and sugar, which helped
her see the connections between those foods and her anxiety and constipation and gas and
bloating and I know that you can too, so let’s get started. Tip number one is to choose the elimination
diet that’s right for your particular situation. And in general, you want to choose the elimination
diet that’s the least restrictive possible. Why? Well, it’s because people are recommending
elimination diets right and left, but if you choose the diet that’s not correct for your
situation, you’re going to end up removing a lot of foods that aren’t necessary. And this may lead to things like nutrient
deficiencies or other changes in your gut microbiome that can actually make you sicker. Just as an example, the autoimmune paleo diet,
which can be a very useful diet template and elimination diet is very, very restrictive
and so it might be right if you have an autoimmune disease, but not if you just have a little
bit of light bloating. So what I want you to do is to choose the
elimination diet that’s going to give you the best information possible about your symptoms
and your particular triggers. So for help choosing the elimination diet
that I might suggest for you based on your situation, you can check out my earlier video
how to choose the right elimination diet. Tip number two is to prepare. Once you’ve chosen the proper elimination
diet, you’ll need to get clear on what foods you can eat and which foods you can’t eat
on the diet, and then make a plan to stock your kitchen or your life with those foods. Depending on your living situation, you may
choose to clear your kitchen of the foods that you’re not supposed to be eating if you
feel like they might be a temptation for you, this can definitely be a little challenging
and difficult if you live with people who aren’t going on the elimination diet journey
with you, but it’s definitely worth thinking about. Another important step to preparing is to
make a shopping list and to go head to the store and get the things that you don’t already
have in the house that you may need or just to stock up on foods that you can eat. And one additional thing I really encourage
my clients who are doing elimination diets to do is to have a conversation with their
housemates or family members that they live with, just to let them know that they might
be a little extra grumpy in the first few days while they’re going through their initial
elimination phase. Tip number three is to pick a clear start
date and to stick to it. So I watch a lot of people sort of dip their
toe into the elimination diet thing and oh, I’m sort of doing gluten free, I’m mostly
gluten free, or I’m mostly sugar-free. The purpose of the elimination diet process
is to get some clarity about what kinds of symptoms your body is having that are related
to food. And so, to get the clearest results that you
possibly can in this process, you really want to just pick a start date and really clearly
and strongly stop eating the foods that you’re suspecting are causing trouble and give your
body time to clear out the effects from those foods before you end the elimination diet. So to avoid these pitfalls, the best approach
is really just to pick a start date and stick to it. Ending the elimination diet is a little more
challenging because the length of time required may vary depending on the diet and also how
your body responds. But generally I would say as a rule of thumb
for something especially like a basic elimination diet, which might include gluten, dairy, and
sugar as an example, three to four weeks would be a good time to spend, to give your body
time to clear out all the residual reactions to those foods, and then you want maybe one
to two weeks at the end to reintroduce foods and see how you’re doing. It’s good to keep in mind that this elimination
diet process is really a time for learning and it’s not necessarily forever. And ultimately you always have the choice
to change your diet back to how you want it, even if it’s causing you symptoms. So now that you’ve started your elimination
diet, tip number four is to plan ahead for situations where you may have difficulty eating
the right foods. So maybe you eat lunch away from home while
you’re at work or school every day, or you have a lot of social events and you’re away
from home a lot during meal times, or maybe you normally eat out a lot, so it pays to
think ahead about these situations and plan what you’re going to do. So for example, my kid’s school often hosts
fundraising dinners and the food usually isn’t appropriate for me because I have to be strictly
gluten and dairy free. And so, I have to think about how I’m going
to manage this situation if I’m not going to be starving and super hungry and grouchy. So some options here are to either eat before
you go, bring food with you or to make special requests of the event. Others of you maybe aren’t home a lot or you’re
on the go a lot, maybe you have a job where you’re in the car all the time traveling and
this can definitely be a challenge as well. So some possible options here are to scope
out restaurants in advance that might be able to meet your needs or again, to bring your
own food or to make sure that you have your car or purse or bag stashed with some snacks
that can tide you over until you get to a place where you can eat something that’s appropriate. And one more situation to consider here is
peer pressure. So oftentimes when we’re in social situations,
people might egg us on, and they might offer us something that we don’t want to eat and
they’ll say, “Oh, come on, what’s the big deal? You can just have it a little bit right now,”
but again, if you really want to get clear results from your elimination diet, it’s best
to really stay away from the foods you’re trying to avoid for that period of time. So it’s a great idea to think about how you’re
going to handle those situations before you’re in them in the moment. So just something as simple as, oh, I’m temporarily
avoiding that to see how my health improves or not might be all you need to say, but do
come up with something that feels right for you. Tip number five is to know how to manage the
detox symptoms that you might experience during the first few days of the elimination diet. This is unfortunately a normal part of the
process, but it does feel kind of crappy so it pays to think about how you’re going to
handle it. And I do hope it helps you to know that once
you get through this part, you generally feel a lot better. But there are some other things that you can
do to help too, so these include things like of course, giving your body the time it needs
or desires to rest, you might feel a lot of fatigue or sleepiness during this period of
time. You can also include things like Epsom salt
baths if you’re a little achy or feel a little flu like, sometimes that can even be a symptom. And also including extra B vitamins and magnesium
can help with some of the detoxing that’s happening in your body at that time. If you’re trying a more advanced form of an
elimination diet, so for example, like a low FODMAP diet or a low histamine diet, or maybe
a low oxalate diet, you should start to feel better within that first week instead of worse. And so, if you start feeling worse and worse,
that’s a sign that that elimination diet probably isn’t the right thing for you. So keep that in mind as you’re experimenting
with your elimination diet. I’m curious to hear what parts of elimination
diets have tripped you up, so tell me about it in the comments below. So I hope these tips help you feel a little
bit more equipped to deal with your upcoming elimination diet and help you succeed. Elimination diets are one very important piece
of getting clear on what’s triggering your symptoms, but they’re definitely not all there
is to it. I’ve put together a Roadmap to Gut Recovery
to share the steps that I’ve seen help people get resolution with their digestive challenges
and it’s an action guide that helps you figure out some of the things that you can do right
now and maps out a whole big picture strategy for you to find that resolution you’re looking
for. So if you’d like a free copy of that, you
can head over to confluencenutrition.com/roadmap. There’s also a link for that on the banner
of my YouTube channel so you can head over there and grab that for yourself and I’ll
also be sure to leave a link for that below this video or if you’re not sure which elimination
diet is right for you or you have questions about elimination diets that you need some
support with, I would love to invite you to schedule yourself a free 30 minute Assessment
Session with me where we can chat for a minute about your situation and I can maybe get you
started in the right direction and if you feel like you could use my help further, we
could talk about what it would be like to work together. You can schedule that by heading over to confluencenutrition.com/contact. Well, that’s all I’ve got for you today. Please consider liking and sharing this video
if you enjoyed it and please keep your questions coming, I love answering them and I will see
you all next time.

4 thoughts on “Elimination Diet: How to Cope and Succeed

  1. Thanks for watching! Which parts of elimination diets have tripped YOU up? Tell me about it here in the comments!

  2. I have been watching your videos and have gotten a lot of good new information. I thank you for that. One of my problems is a growling stomach in morning. Sometimes loud noises?What do you think?

  3. Can you please do a video on Hydrogen Sulfide Dysbiosis in the large intestine? I went down a rabbit hole thinking it was CBS up-regulation but I can't seem to get this dysbiosis fixed.

    I tried a sulfur elimination diet and it helps with symptoms, but I can't eat so many healthy foods.

    I never had a sulfur intolerance until I was doing treatment for SIBO and was over-eating omlettes/coffee/coconut fats every single day. I think doing 4 eggs a day or more caused sulfur reducing bacteria to bloom… but that's just my hypothesis.

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