Elimination Diet: Your Plan and Your Journal


Food sensitivities and allergies are sometimes the underlying cause of a whole host of issues such as: migraines, fibromyalgia, chronic fatigue, joint pain, arthritis, autoimmune disorders, and digestive issues like cramping, diarrhea, and constipation.

By removing common allergens and problem-causing foods, your body can rest and begin to heal. This is the goal of the elimination diet.

There are more intense versions of this diet, but so you don’t pull your hair out over the next month, I am going to simplify as much as possible. That means I will only take you through two phases: the Plant-Power Phase and the Challenge Phase. I’ll explain each phase in detail over the coming days.

First things first, though.

You need two things:

1. A plan–I’ve got you covered there.

2. A food journal–Journaling is an important tool in an elimination diet. It helps you remember where you’ve come from and analyze experiences on your journey.

How to Keep a Food Journal 

  1. Write down how you feel prior to starting the elimination diet. Some questions to ask yourself are:
    1. What is my energy level like?
    2. What foods do I crave?
    3. Any health complaints? Gastrointestinal (diarrhea, bloating, constipation, etc.) Immune System (frequent cold, seasonal allergies, sinusitis, autoimmune disorders, etc.), Other Ailments (migraines, joint pain, fatigue, etc.)
    4. Keep a detailed account of what you eat each day during the two phases of the diet. Write down how you feel emotionally and physically.
    5. During the challenge phase, you will introduce certain foods back into your diet one by one. After each food you introduce, you will go back through your journal entries for that week. Look for any changes in how you feel. Are you experiencing any issues such as:
    • Headache/migraine
    • Lack of energy
    • Sinus issues
    • Digestive issues: cramping, bloating, diarrhea, changes in your bowel movements
    • Skin: acne, rashes, eczema
    • Achiness, joint pain

Tomorrow is the Plant-Power Phase of the elimination diet, so hang with me.

PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog.


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