The Basic Elimination Diet

Have you ever felt off and couldn’t quite put your finger on why?

Bloating. Brain fog. Fatigue. Skin issues. Joint pain. Migraines. You name it. These symptoms can be frustrating—and often, they’re tied to the foods we eat every single day without realizing it.

That’s where the Basic Elimination Diet comes in.

It’s not a forever diet. It’s a strategic tool to uncover hidden food sensitivities that might be sabotaging your energy, digestion, mood, and overall well-being. Let’s break it down.

🧠 The Premise: What You Eat Might Be Working Against You

The Basic Elimination Diet works on a simple—but powerful—principle:

Some of the foods we eat every day may be causing symptoms that we’ve come to accept as “normal.”

But feeling meh all the time isn’t normal. And if food is part of the problem, we can use food as the solution.

This process helps you identify and remove common food triggers, give your body a reset, and slowly reintroduce foods to see what’s helping (or hurting) your health.

⚠️ Food Reactions 101: Allergy, Sensitivity, or Intolerance?

Understanding how your body reacts to food is key.

• Food Allergy (IgE reaction): This is an immediate and potentially dangerous immune response—think hives, swelling, or anaphylaxis. Less than 5% of the population has true food allergies.

• Food Sensitivity (IgG or IgA reaction): A delayed immune response. Symptoms might show up hours or even days after eating a trigger food—making it tricky to identify without a methodical approach.

• Food Intolerance: A digestive issue—like lactose intolerance—where your body lacks the enzymes to properly break down certain foods.

While allergies are serious and require medical supervision, sensitivities and intolerances are much more common and often fly under the radar. The elimination diet is an ideal tool to uncover them.

💡 Why Try a Basic Elimination Diet?

Because it works. Especially if you're dealing with:

• Bloating or digestive distress

• Headaches or brain fog

• Fatigue or mood swings

• Skin issues like eczema or rashes

• Joint pain or generalized inflammation

Or if you’ve been diagnosed with things like:

• IBS

• ADHD

• Migraines

• Autoimmune conditions

• Asthma or seasonal allergies

• Anxiety or depression

This diet won’t cure these issues, but it can help uncover triggers that contribute to them.

🧭 How the Basic Elimination Diet Works

There are three main phases:

1. Prep & Journal (1–2 weeks)

Before making changes, track your current diet and symptoms. Use a food and symptom journal to log everything—meals, ingredients, how you feel, digestion, mood, energy, sleep.

This helps identify patterns and gets you tuned into your body.

(Here is a free, simple food journal if it’s helpful😄)

2. Elimination Phase (3–6 weeks)

You’ll remove the most common food triggers—foods most likely to be causing inflammation, immune reactions, or gut irritation.

Foods to eliminate:

• Dairy (milk, cheese, yogurt, etc.)

• Eggs

• Gluten (wheat, rye, barley, oats)

• Soy

• Corn

• Peanuts

• Tree nuts

• Fish & shellfish

• Nightshades (tomatoes, peppers, eggplant, white potatoes)

• Refined/added sugar

• Artificial sweeteners

• Alcohol

This might sound intense—but remember, it’s temporary. And it’s not about deprivation—it’s about discovery.

3. Reintroduction Phase (3–4 weeks)

After feeling stable and symptom-free, you’ll reintroduce one food group at a time, every 3 days, while monitoring for symptoms.

Example:

• Day 1: Add in eggs (e.g., breakfast scramble + deviled eggs at dinner)

• Days 2–3: Remove eggs, watch for changes in energy, digestion, mood, skin

• Day 4: If no reaction, move on to the next food group (like dairy)

This slow process allows you to pinpoint exactly which foods your body doesn’t love—and which ones it thrives on.

🧑‍🤝‍🧑 Who Should (and Shouldn’t) Try This?

✅ This Diet Might Be For You If:

• You struggle with unexplained symptoms

• You've tried “everything” but still don’t feel great

• You want to get to the root of what’s bothering you

• You’re ready for a short-term challenge with long-term payoffs

🚫 You Should Work with a Doctor If:

• You have a diagnosed food allergy (IgE reaction)

• You have celiac disease or multiple medical conditions

• You’re pregnant or nursing

• You have a history of eating disorders

• You’re supporting a child through the process

Health coaches are great guides—but certain cases require medical supervision for safety.

🧩 What Happens After You Know Your Triggers?

This is where the real power lies.

Once you’ve identified which foods cause issues, you get to decide:

• Eliminate them entirely?

• Avoid them most of the time?

• Tolerate small amounts occasionally?

It’s your body. Your call. Your journey.

The key is that now you have data—and you’ve learned to listen to your body like never before.

Ready to take your transformation to the next level? Get my 21-Day Transformation Challenge for 75% off—now just $24.99.

This challenge is designed to help you reset your metabolism, curb cravings, move your body naturally, and build lasting momentum in just three weeks.

This guided experience gives you the tools, structure, and accountability you need to feel better, think clearer, and live more fully. You’ll learn the foundational habits of ancestral health—like what to eat (and what to ditch), how to move your body with purpose, and how to optimize sleep, rest, play, and stress. Plus, you’ll have full access to direct messages with me for the duration of the challenge.

⚡️ It’s simple, powerful, and totally doable—even for beginners. Get started today!

🧘 Final Thoughts: It’s Not About Perfection—It’s About Progress

The Basic Elimination Diet is one of the most empowering tools in holistic health. It puts the focus back where it belongs: on your body’s signals.

Yes, it can be challenging. But with the right mindset, preparation, and support, it can be life-changing.

Whether you want to boost energy, reduce inflammation, improve gut health, or just feel more like yourself—this might be your answer.

Remember: food isn’t just fuel. It’s information. The Basic Elimination Diet is how we decode the message. 👊