Bloated, Confused, and Tired of Guessing? Here’s When to Try an Elimination Diet
Before I found out I had celiac disease, I spent years feeling like my digestion was broken. Bloating, fatigue, unpredictable bathroom habits — you name it, I had it. It wasn’t until I tried an elimination diet that things finally started to click. By removing and then slowly reintroducing certain foods, I was able to spot what my body didn’t tolerate well. That one experiment led to life-changing answers.
Here’s something I learnt as a health coach: what works for one person won’t always work for another.
Just because your friend thrives on oat milk and eggs every morning doesn’t mean those foods will work for you. And that’s not failure — it’s biology. This is about building a toolkit that supports your unique gut, not someone else’s.
The elimination diet doesn’t give you a one-size-fits-all answer — it helps you write your own manual.
What Is an Elimination Diet?
An elimination diet is a temporary reset for your digestive system. For a short period of time (typically 3–4 weeks), you remove foods that are most likely to cause irritation or sensitivity. Then, you gradually reintroduce those foods one at a time while observing how your body reacts.
The goal isn’t to eliminate foods forever, it’s to build awareness. Everyone’s body is different, and this process helps you understand what works for you.
When to Consider an Elimination Diet
You might benefit from trying an elimination diet if:
You regularly feel bloated or gassy after meals
You experience inconsistent digestion (too fast, too slow, or just… weird)
You have fatigue, brain fog, or low energy that seems food-related
You’ve been told your labs are “normal,” but your symptoms persist
You suspect food sensitivities but don’t know which foods are the problem
If this sounds like you, it doesn’t mean something is wrong with you. It might just mean your body is trying to send a message and the elimination diet helps you hear it clearly.
This Is a Tool, Not a Forever Diet
Let’s clear something up: The elimination diet is temporary. It’s not a restrictive lifestyle and it’s not about labelling foods as “bad.”
Think of it like this: your gut is inflamed and screaming right now, and it’s hard to hear anything else it’s saying. The elimination phase quiets the screaming. The reintroduction phase lets you listen to each food clearly.
The goal is to walk away with a more confident, personalised understanding of what nourishes you — and what doesn’t.
The Most Common Foods to Eliminate (Temporarily)
Here are the foods most commonly removed during an elimination diet, because they’re known to trigger symptoms in sensitive individuals:
Gluten
Dairy
Soy
Eggs
Nuts (especially peanuts, almonds, and cashews)
Fish
Shellfish
Sometimes it’s not the food itself, but the amount of it that matters. For example, I can tolerate a tiny bit of dairy now and then — but 3 meals a day? Not so much.
How to Do an Elimination Diet: Step-by-Step
Let’s break this down in a simple, approachable way. No fancy science degree needed — just a curious mindset and a notebook (or your free tracker, which I’ve created for you!).
Phase 1: Preparation (Week Before Starting)
Download your Elimination Diet Tracker
List your current symptoms: digestion, skin, energy, mood — get specific
Stock your kitchen with gut-friendly foods
Mentally commit to the process (and know it’s not about being perfect)
Phase 2: Elimination (Weeks 1–4)
Remove the high-trigger foods listed above
Focus on simple, whole foods — think lean proteins, vegetables, healthy fats, and gluten-free grains like rice or quinoa
Use your tracker to log meals, symptoms, energy, and mood daily
Pay attention, but don’t obsess — this is a learning process
Phase 3: Reintroduction (Weeks 5–6)
Reintroduce one food at a time, ideally every 3–4 days
Start with a small amount and increase if no reaction occurs
Track how you feel—bloating, skin changes, headaches, mood, energy, sleep
If a food triggers symptoms, remove it again and wait before trying the next
Phase 4: Reflection
What foods made you feel amazing?
Which ones brought back symptoms?
Are there foods you can enjoy occasionally, just in smaller portions?
You now have real, individualised data on what supports your body — and what doesn’t.
Elimination Diets and Emotional Wellness
Changing your food can be emotional. You might feel frustrated, overwhelmed, or like you’re missing out. That’s normal and it’s valid. This process is a chance to reconnect with your body in a way that’s compassionate, curious, and empowering. You’re not trying to fix yourself — you’re simply learning how to support your body better.
You don’t have to live in discomfort, guessing at what’s going wrong in your gut. The elimination diet is a structured, compassionate way to press pause, gather information, and rebuild a more aligned way of eating.
And remember this isn’t about being perfect. It’s about being informed. Because when you know what works for your body, everything else gets easier.
With love and balance my Friends x
Ready to Start? Grab Your Free Elimination Diet Tracker
To make this easier, I’ve created a free Elimination Diet Tracker that walks you through the process. Inside you’ll find:
A checklist of foods to eliminate
Daily symptom tracking pages
A reintroduction log
Gentle prompts to help you reflect and stay grounded
This blog and tracker are for educational purposes only and are not intended as medical advice. Please consult with a healthcare provider before making dietary changes.
