On the journey toward healthier eating, some people may find themselves dealing with symptoms such as fatigue, digestive issues, or allergic reactions (1). These discomforts could arise even when consuming foods that, at first glance, appear harmless.
The 21-day elimination diet presents a structured approach that may help identify foods that could be causing adverse reactions in the body. For three weeks, certain food groups are eliminated, which could allow individuals to observe how their bodies react as they reintroduce them (2).
But what does it really mean to follow an elimination diet? What foods can you enjoy and which should you avoid? Most importantly, how can you ensure that this experience is effective and enriching? In this article, we’ll break down these topics and provide practical tips that could be useful for those who’ve been prescribed an elimination diet and want to better understand their relationship with food.
As you start the 21-day elimination diet, one of the questions you may be asking yourself is: What do you eat on the 21-day diet? It’s important to remember that there are many types of elimination diets, each with its own guidelines and approaches. However, the main goal is to identify foods that could be causing adverse reactions in the body.
During this process, certain foods that are common allergens or that may trigger sensitivities are eliminated for a set period of time, usually 2-4 weeks. Some of these can include:
It’s important to note that the specific foods eliminated will depend on the type of elimination diet that is being followed and the objectives you aim to achieve. Certain diets may necessitate the removal of other foods, such as eggs, especially in the 6-food elimination diet that will be discussed later. In addition, specific fruits, vegetables, and other items may also be excluded, as seen in the low-FODMAP diet.
However, the most important aspect is to focus on what you can eat. The 21-day elimination diet emphasizes including fresh and nutritious foods that contribute to your well-being. Here are some options you might consider:
In summary, the 21-day elimination diet isn’t just about what you eliminate, it’s also about what you include. By focusing on nutritious foods and balancing your meals, you may start to better understand your relationship with food and how certain foods could influence your health and well-being.
Stage 1 of the elimination diet focuses on the removal of certain foods over a period of 21 days. As previously mentioned, this approach could help identify possible food intolerances or sensitivities. Eliminating these foods may allow the body to recover and symptoms to subside, laying the groundwork for the next phase: reintroduction.
Elimination is the first step in this process. By removing foods that may potentially cause adverse reactions, which you may have been consuming daily, you can observe how your body responds without them. This may help identify symptom triggers and promote greater awareness of the relationship between diet and overall well-being.
BetterMe: Health Coaching app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? Start transforming your body now!
During this stage, it’s essential to maintain a balanced and nutritious diet. The good news is that generally, the foods that are allowed in most elimination diets are of high nutritional value, so you shouldn’t worry about not getting enough nutrients during these days or about going hungry, particularly if you can be flexible and a little creative. Allowed foods typically include lean meats such as chicken, turkey, and sometimes fish, in addition to various fruits and vegetables. Rice and other grains are also permitted, along with healthy oils such as olive oil.
At the end of the 21 days of the elimination diet, you proceed to the second stage where foods are reintroduced in a controlled manner. This process is essential for identifying which foods may be causing problems. Reintroduction should be done one food at a time, as this will allow you to observe any adverse reactions. Once a formal diagnosis is made, strictly avoiding the offending food until symptom control is maintained becomes the primary focus (2).
Remember that it’s necessary to perform this process under the supervision of a healthcare professional to ensure adequate nutrition is maintained and reactions are managed properly.
Read more: Real Food Vs. Processed Food: How Small Swaps Can Change Your Entire Diet
The answer to this question can vary considerably depending on the type of elimination diet you’re following and your ultimate goal. Generally, in most elimination diets, foods that are known to be common triggers of adverse reactions, such as dairy and wheat, are excluded. However, it’s important to understand that each diet should be tailored to the individual needs of each person.
One of the most common elimination diets is used to identify food allergies. In this context, it’s recommended to eliminate those foods that are considered the most frequent allergens. In a 6-food elimination diet, the most commonly implicated allergens are:
In addition to the 6-food elimination diet, there are approaches that involve the elimination of one, two, or four foods in a similar manner. For example, some people often opt for a low-FODMAP diet to manage irritable bowel syndrome, which involves the elimination of certain fermentable carbohydrates that could cause digestive discomfort. Another option is the gluten-free diet, which is commonly used for those who have been diagnosed with celiac disease (2).
Regardless of the elimination diet chosen, it’s essential to have the assistance of a healthcare professional. The guidance of a registered dietitian can help ensure adequate nutrition is maintained and desired goals are achieved, and your doctor will also be monitoring your symptoms and response to the diet.
The perfect meal plan for an elimination diet should be balanced and nutritious, even when certain foods are removed. When embarking on an elimination diet, it’s important to maintain a complete and balanced diet. This process can be confusing as many of the foods you consume daily are likely to be eliminated. Therefore, having the guidance of a healthcare professional could be quite helpful for navigating this path effectively.
It’s essential to enjoy a balanced diet with the foods you can consume. You should prioritize protein sources that fit your diet type, whether through lean meats, eggs, or plant-based alternatives. In addition, don’t forget to fill your plate with colorful fruits and vegetables – each color on your plate represents different vitamins, minerals, and fiber that are important for your health.
Healthy fats also play a crucial role in your nutrition. Incorporating olive oil, avocados, and seeds can be beneficial, and in most elimination diets, these options are commonly allowed.
Most importantly, a perfect elimination diet plan should ensure that you maintain adequate nutrition despite the restrictions. In the following, We will provide some practical tips to help you navigate this experience effectively while adhering to your plan.
We will also share some recipes that can serve as ideas based on the type of elimination diet you’re following. These recipes will help you explore new food combinations and enjoy your meals while sticking to your plan:
Read more: How to Build a Healthy Dinner Plate, According to Experts
When embarking on a 21-day elimination plan diet, it’s essential to remember that this process goes beyond simply removing certain foods. Here are some tips to help you make the most of this experience:
The best diet is one that focuses on what you eliminate and what you incorporate. For example, if you need to remove gluten, instead of always reaching for rice cakes, look for more nutritious alternatives like buckwheat or quinoa. These foods provide essential nutrients and variety to your diet.
Regular exercise: Find an activity you enjoy, such as walking, practicing yoga, or dancing. Exercising improves your physical well-being, helps manage stress, and enhances your mood.
Adequate rest: Establish a sleep routine that allows you to get enough rest each night. A well-rested body adapts better to changes and handles challenges more effectively.
Meal planning: Set aside time each week to create a menu and make a shopping list. This will help you avoid impulsive decisions and keep you on track.
Complete and nutritious meals: Ensure your meals are balanced and contain a variety of foods you can have.
Lean and toned up body isn’t just a far-fetched fantasy. Check out the BetterMe: Health Coaching app and watch it propel your weight loss journey into high gear!
Record what you eat and how you feel. This will provide valuable insights into how certain foods affect your body. Consider assigning a score from 1 to 10 to your symptoms, where 10 represents very intense symptoms and 1 indicates no symptoms. This method will allow you to evaluate your progress objectively over the 21 days.
The mind-body connection is powerful. Being in a positive mental state can make anything easier and more enjoyable. Remember why you decided to embark on this journey and what you hope to achieve. Having clarity about your goals will help keep you motivated.
Allow yourself to adjust your diet based on what your body tells you. The elimination diet is an opportunity to learn more about yourself and your habits.
This process is a tool to help you identify and better understand your dietary needs. As you progress, consider how you can integrate what you’ve learned into your daily life.
By approaching your elimination diet with a positive mindset and focusing on what you add to your life, you can create a path toward lasting well-being.
Yes, the 21-day diet can be incredibly effective. This approach helps identify foods that may cause intolerances and can bring symptom relief. Many people report improvements in their energy and overall well-being by the end of the process. The answer depends on the version of the elimination diet you’re following. In many types of this diet, coffee is allowed as long as it doesn’t contain additives. However, other types of diets suggest avoiding it due to its potential to cause irritation in the digestive system. It’s important to listen to your body and pay attention to how you feel when consuming it. Yes, bananas are generally acceptable on an elimination diet. They are an excellent source of energy and nutrients, which makes them a healthy option. However, it’s always advisable to check the specific guidelines of the diet you’re following. For example, ripe bananas are considered high in FODMAPs and may be limited on a low-FODMAP diet. It’s possible to lose 7 pounds in 21 days, particularly if you combine a reduced-calorie diet with regular exercise, but it’s an ambitious goal. Results may vary depending on metabolism and personal commitment. The key is to maintain a healthy and sustainable approach. The goals of an elimination diet are symptom relief and identification of trigger foods, not weight loss. There are much healthier and more sustainable ways to lose weight if that’s your primary goal.Frequently Asked Questions
Does the 21-day diet really work?
Can I have coffee on an elimination diet?
Can you eat bananas on an elimination diet?
Can I lose 7 lb in 21 days?
The 21-day elimination diet is an approach that is designed to identify foods that could cause adverse reactions. For three weeks, certain food groups are eliminated to observe how the body responds. This process helps detect intolerances and can also foster a greater awareness of eating habits.
Elimination diets will vary based on your healthcare provider’s instructions, but often dairy, gluten, added sugars, and ultra-processed foods are excluded, while fruits, vegetables, lean proteins, and gluten-free grains are included. The first stage focuses on elimination, preparing the ground for the controlled reintroduction of foods.
In summary, a good 21-day elimination diet should focus on both what is eliminated and what is included, helping improve the relationship with food and its effect on health.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.