Why aren’t more people talking about gut health? Let’s be honest, a sour stomach can put a damper on anyone’s day. Occasional bloating is one thing, but—just like meat eaters—some vegans still experience nagging stomach issues like bloating, stomach aches, and general digestive discomfort.
If you can name, an elimination diet, which involves removing foods from your diet to figure out if an intolerance is causing your symptoms, might be something to consider. Here, we take a closer look at what an elimination diet is and how to follow it safely.
But before we get started, here’s an important note: for any worrisome, ongoing symptoms, you should always see a doctor to rule out any possibility of underlying health problems.
What is the Elimination Diet?
An elimination diet is a short-term way of eating that removes all possible food intolerances from your diet. These foods are then reintroduced into your diet one by one to identify the specific foods you may or may not tolerate.
“It’s a brief dietary intervention aimed at isolating certain foods or food groups,” health research consultant Kelsey Costa, MS, RDN, tells VegNews. “This can reveal potential food intolerances and sensitivities, while preventing any unwanted symptoms.”
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What foods should I avoid on the elimination diet?
Fortunately for vegans, many of the foods to avoid on the elimination diet are of animal origin, so we’re already off to a good start.
Vegan foods to cut out during the first few weeks of the diet include gluten, nightshades (potatoes, tomatoes and eggplant), citrus fruits, all soy products, all beans, nuts and seeds, corn, processed fats (such as vegan margarine and hydrogenated oils), alcohol and caffeine, cauliflower and all sweeteners (including maple syrup, artificial sweeteners and sugar).
“Foods removed from the diet are generally replaced with fresh, whole foods such as vegetables, fruits, legumes and gluten-free grains,” explains Costa. “Those following a plant-based diet will usually have already removed animal products from their diet, so the focus of an elimination diet for those following a plant-based lifestyle will be to remove other potential food allergens and intolerances.”
“Plant-eating people who consume all animal products should ensure they are consuming adequate protein, fiber, essential fatty acids, vitamins B12 and D, minerals and other vital micronutrients,” he adds, noting that additional supplements in the form of vitamins may be useful during this time.
How long does the elimination diet last?
The duration of an elimination diet varies from person to person, as everyone’s individual needs and body are different. But, according to Costa, in general, most people will follow the diet for four to eight weeks. Due to its restrictive nature, the diet should not be followed for extended periods of time and it is recommended that you always do so under the guidance of a qualified medical practitioner.
“The elimination diet is a specialized approach,” explains Costa. “Not recommended as a general nutritional strategy.” He adds, “A personalized nutrition plan that meets your specific needs can be designed with the help of your healthcare provider. The plan will prioritize the elimination of certain foods in line with your health goals to ensure a nutritionally balanced diet that avoids nutrient deficiencies.”
She also advises keeping a detailed food diary during your time on the diet so you can make notes of all the foods and drinks you consume and any symptoms you have to try to find a link.
“It is important to slowly and carefully reintroduce foods after elimination to monitor symptoms. Identifying your trigger foods will help you confidently make informed dietary decisions, leading to lasting health and wellness,” she notes.
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What can I eat on the elimination diet?
If you’re trying to think of something to eat during the elimination diet, don’t worry—you won’t starve. As mentioned above, working through a plan with a health care professional will ensure that you are getting all the nutrients you need.
But as a starting point, here are some tips from us: Herbal teas and your favorite kombucha (as long as it’s not the high-alcohol variety) are fair game. For breakfast, try unsweetened coconut yogurt with blueberries, a green fruit smoothie with rice protein powder, or a savory veggie with avocado.
Later in the day, salads are safe (just skip the tofu or tempeh topper), as are many soups. Baked sweet potatoes with quinoa and steamed dark leafy greens are all great. some vegan sushi (without tofu or soy sauce) is acceptable. jackfruit curry is totally fine; Sauerkraut and kimchi will be your new BFFs. is the rice nice? and banana dusted with cocoa powder for dessert is about to become your new go-to.
Try to get creative instead of focusing on the foods you can’t eat. Write down what you usually eat, then find a gut-friendly substitute.
Can I exercise on the elimination diet?
Yes. The elimination diet is not a calorie restriction diet – you should be eating well enough to do your daily activities, including exercise. However, some foods you are used to eating may be on the avoid list, so you may need to pay a little more attention to your protein intake. The recommended starting value is 0.8 grams of protein per kilogram of body weight (or 0.36 grams of protein per kilogram of body weight).
What should I expect to feel on the elimination diet?
If your symptoms are caused by a food intolerance, you should experience gastrointestinal relief a few days after the diet. Some people may go through a withdrawal-like state within the first few days. feeling tired, moody or bloated are signs of this reaction. But your body should adjust within the week. Again, if you’re concerned, it’s important to see a doctor to find out if your symptoms are anything to worry about.
Many who have successfully completed the elimination process claim to feel lighter, more energetic and much more regular.
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But remember, the key to health is variety, and while our stomachs may tell us to avoid certain foods, the sheer amount of edible plants makes it possible for everyone to enjoy an exciting, filling and healthy abundance of food.
Disclaimer: This article is for informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have about a medical condition.
