DIETARY PATTERN
Elimination-Reintroduction Protocol
Gold standard for identifying food sensitivities. Systematic removal and reintroduction to identify YOUR triggers.
Core Principles
Phase 1 (2-4 weeks): Remove common trigger foods (gluten, dairy, eggs, soy, corn, nightshades, nuts). Phase 2: Reintroduce ONE food every 3-4 days, tracking symptoms carefully. Clear reactions during reintroduction = confirmed trigger. Phase 3: Long-term personalized diet avoiding only confirmed triggers.
Sample Day
Rice porridge with cooked pear + coconut oil - low-allergen baseline
Grilled chicken + steamed zucchini + sweet potato + olive oil - simple, commonly tolerated foods
Rice cakes with sunflower seed butter - avoids common allergens
Baked wild fish + roasted squash + steamed green beans - elimination-phase friendly
Ginger or peppermint tea - gut-soothing, low-allergen
Evidence Base
Moderate to strong - elimination-reintroduction is the gold standard for food sensitivity identification. Turnbull et al., Aliment Pharmacol Ther 2015 (PMID 25316115). Up to 20% of people report adverse food reactions.
Important: This Is Not a Diet
This is a DIAGNOSTIC TOOL, not a permanent diet. The goal is to identify your specific triggers and then eat as broadly as possible while avoiding only confirmed problem foods. Permanent broad restriction is unnecessary and risks nutritional deficiency. Work with a dietitian for safe implementation.
Causes That Benefit From This Pattern
Start With Your Story First
Diet is one piece of the puzzle. Start with the full story so you know which dietary approach is worth testing.
Map Your Story