How to do an Elimination Diet (and Improve Your Immunity!)

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drewssexybody (3)Written by: Cassie Zeider

Food allergies cause you problems that you might not even realize. Food heals, yes, but it can also cause problems – even “healthy” foods – when it’s not the right food for your unique body.

Food that’s good for one person could be poison for another. We all have different chemical make ups and that means it’s your job to know yourself and to know what’s affecting your body.

The good news is, there is a simple solution to figuring out what you’re allergic to.

Did you know…

When you feel congested, have GI problems, headaches, migraines, fatigue or an autoimmune disease, you may have an allergy to a certain food.

ayunoIf you go to a medical doctor, you’re more than likely going to get a pill to cover up your symptoms, but you’re never going to figure out what the problem is – what it is that your body is reacting to – and more importantly, how to fix it. With such an outcome, you’re likely to be stuck taking this little blue pill for the rest of your life.

I’m going to explain how to do a simple elimination diet that will help you figure out how to know if you are intolerant or allergic to certain foods:

Step 1: Take out a pen and paper and write down ALL of the symptoms you’ve felt for the past day or week (maybe even a lifetime). What’s been bothering you? How have you been sleeping? How’s your digestion/elimination? How’s your skin? Write it all down.

Step 2: Plan 28 consecutive days for a mindset shift. You’re not going to be deprived from all of these foods forever, but you will find out what you have an intolerance or an allergy to and what you could easily eliminate to allow you to be free from certain symptoms.

Step 3: Get rid of everything in your house that has gluten, dairy, eggs, soy, citrus, corn and yeast.

Step 4: Take a deep breath and focus on what you CAN eat and not what you can’t (this step is important!). Remember, it’s only 28 days.

Step 5: After 28 days of eliminating these foods, record how you felt that week. Keep in mind that while your body is getting used to eliminating these foods, you could experience nausea or other symptoms while your body is healing from the inflammation caused when you were eating certain foods. These are normal detox symptoms and are temporary.

Step 6: On day 29, add in gluten only and observe how you feel. On day 9, take out the gluten and add the dairy, observe. So on and so forth.

One thing to remember when choosing foods to eat while you are eliminating is to focus on unprocessed, whole foods – anything that doesn’t have a label with multiple ingredients. Sugar and artificial sugar are a whole other ball game, so please try to eliminate those as well during the 28 days.

Remember, this will only work if you are paying attention and observing how you feel before, during and after the elimination. Keep a journal. Expect a detox of some sort. It’s different for everyone, so if you are doing it with someone don’t expect them to have the same results or symptoms as you. Take control and find out what is causing you stress on your body!


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Cassie Zeider

Cassie Zeider

Certified Health Coach at Cassie Zeider
Cassie Zeider is a Certified Health Coach, Mother, Daughter and Friend. She is passionate about food and how it relates to the body. Weight loss, digestion and hormones are her favorite topics, but she loves stress release as well. She focuses on a whole body approach to health.
Cassie Zeider

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