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  • Linnette Johnson

The Elimination Diet

Do you think you maybe have a food allergy but aren’t sure? Perhaps you are experiencing fatigue, skin flare-ups, mood swings, asthma, or arthritis. There are only certain times any food should be eliminated and supervised by a nutritionist or dietitian. If you have an eating disorder, this diet is not for you. An elimination diet is a short-term eating plan that is a great starting point for pinpointing what food if any, may be causing your symptoms. This is not a long-term sustainable diet.

Most elimination diets cut out all common allergens, including: -gluten -dairy -soy -refined/added sugar -peanuts -corn -alcohol -eggs, in some cases -packaged, processed, or fast foods So how do you go about starting an elimination diet?'

Follow these steps:

-Stop eating all the common allergens from the food list for at least three weeks. -Be sure to read food labels carefully to avoid even trace amounts of these foods. -Keep a food journal to record how you’re feeling daily. -At the three-week mark, start reintroducing one food group at a time. Eat the food daily for 1–2 weeks and record your symptoms, taking note of any changes in symptoms between the elimination and reintroduction phases. -If symptoms return, you can confirm that this food is a trigger by eliminating it once again. -The goal is to see if the symptoms clear when the food is removed a second time. This process can be lengthy, but it is an excellent way to pinpoint and remove foods that cause adverse symptoms.

Try this incredible, simple meal that is an excellent, elimination diet-approved recipe:

Ingredients -1 cup brown rice, rinsed well -2 cups low sodium chicken broth or vegetable broth -1 15oz. can kidney beans, rinsed -1 tsp cumin, plus more to sprinkle on top -1 tsp salt -2 avocados, sliced -2 green onions, chopped

Instructions -Bring 2 cups of chicken broth to a boil -Add 1 cup of rice. Return to boil, then lower heat and cover. Simmer for 30-40 minutes or until all the water has been absorbed -Stir to fluff. Remove from heat and allow to stand for five minutes -While the rice is still warm, mix the kidney beans, salt, and cumin. -Place some of the avocado slices and chopped green onions on top, and sprinkle with an additional dash of cumin. -Enjoy!


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