Elimination Diet Snack Ideas: A Comprehensive Guide

An elimination diet is a strategic approach to identifying food sensitivities, intolerances, and allergies. It involves temporarily removing certain foods from your diet to observe any changes in your symptoms and then gradually reintroducing them to pinpoint triggers. This article provides a detailed guide to elimination diets, focusing on snack ideas to support you through the process.

Understanding the Elimination Diet

The Basic Elimination Diet is designed to remove the top six most inflammatory foods: gluten, dairy, eggs, soy, corn, and yeast. These foods are often associated with immune activation, gut dysfunction, and chronic symptoms. A food sensitivity is a delayed immune reaction to a food-often occurring hours or even days after eating-making it hard to pinpoint. Unlike allergies, which cause immediate symptoms, sensitivities can quietly drive inflammation, gut issues, fatigue, joint pain, and more.

The Gut-Health Connection

The gut is crucial to overall health. Research has established a connection between gut health and the heart, brain, and immune system. Optimal gut health allows the body to absorb nutrients effectively, maintaining functionality and overall well-being. Conversely, suboptimal gut health can lead to various symptoms.

The Elimination Diet Process

The elimination diet process typically involves the following steps:

1. Elimination Phase: Remove specific foods or food groups that are suspected of causing adverse reactions. This phase usually lasts for 2 to 4 weeks but can vary based on individual needs and healthcare provider recommendations.
2. Symptom Monitoring: Keep a detailed journal to track any changes in symptoms. Note the date, what you ate, and how you felt each day, along with any specific symptoms experienced.
3. Reintroduction Phase: After the elimination phase, reintroduce the eliminated foods one by one to assess their impact.

Reintroducing Foods

After 4 to 6 weeks on the Basic Elimination Diet, and after symptoms have calmed down, it is time to begin reintroducing foods. It is best to reintroduce foods from what are often the least problematic foods to the most problematic foods. Start by adding in recipes that contain baker's yeast, red wine vinegar, balsamic vinegar, white wine vinegar, or nutritional yeast. You will include these foods 3 times a day for 3 days. If any of your previous symptoms return, then immediately remove all yeast containing foods from your diet and wait until your symptoms calm down before reintroducing another food group. If no symptoms return after 3 days of consuming yeast ingredients, then wait 3 days to see if any delayed food reactions occur and then begin to test corn and soy in the same way. When you are ready to test dairy, use plain 24-hour fermented yogurt and hard cheeses (this excludes lactose as a potential irritant in order to see if dairy proteins are your issue). For gluten, it is best to use rye flour or barley flour made into flatbread or cooked rye or barley grains (this excludes wheat and helps to single out gluten as a potential irritant).

Read also: Is a Vegetarian Elimination Diet Right for You?

• Eat that food 2 to 3 times daily for 3 days
• Wait another 3 days before testing the next.
• Watch closely for returning symptoms-digestive upset, skin flares, mood changes, fatigue, or headaches.

Journaling

It is important to journal during your elimination diet. Write down the date, what you ate, and how you felt that day, along with a list of any symptoms. This journal will be essential to look back on at the end of your diet to notice any patterns about food consumption, sleep, moods, energy, and symptoms.

Foods to Include and Avoid

Food elimination diets come in various forms. This plan removes foods with some of the most common allergens. Elimination diets are restrictive, but there are still plenty of foods you can enjoy.

Foods to Include

• Vegetables: A good source of minerals and vitamins.
• Fruits: Most fruits can be eaten on this diet, although citrus fruits are sometimes excluded. Yes, you can eat bananas on most elimination diets if you do so in moderation.
• Fish and Meat: Poultry such as turkey and chicken, lamb, wild game, and fatty fish such as salmon (as long as your doctor doesn’t suspect a fish allergy).
• Grains: Rice, buckwheat, and quinoa are gluten-free. Yes, rice is generally okay to eat on an elimination diet.
• Dairy Alternatives: If you’re trying an elimination diet that requires you to avoid dairy, you can opt for milk alternatives such as coconut or unsweetened rice milk.
• Beverages: Drink water and herbal teas without caffeine or sweeteners. No, you should avoid coffee on an elimination diet.
• Fats: Include healthy fats such as olive oil, avocado oil, or canola oil.

Foods to Avoid

A “top 8 elimination diet” means removing the eight most common food allergens: milk, eggs, wheat (gluten), soy, peanuts, tree nuts, fish, and shellfish.

• Gluten
• Dairy
• Eggs
• Soy
• Corn
• Yeast

Snack Ideas for an Elimination Diet

Snacking mindfully can ensure you’re not going off-limit and eat permissible foods. Here is a list of snack ideas to help you stay on track during your elimination diet:

Fresh Fruits and Vegetables

• Fresh fruit: A simple and refreshing snack. Combine fresh fruit with sliced cheese or nut butter for a more satisfying option.
• Fresh-cut vegetables: Pair with avocado dip or hummus for a nutritious and flavorful snack.

Trail Mix

• Trail mix: Combine your favorite nuts and dried fruits for a convenient and energy-boosting snack.

Rice-Based Snacks

• Rice crackers: Enjoy with hummus or avocado for a light and satisfying snack.

Yogurt and Nut Combinations

• Lactose-free yogurt: Top with fruits and nuts for a creamy and nutritious snack.

Sample Snack Recipes

• Coconut Yogurt with Berries and Chia Seeds: A dairy-free option that’s both delicious and nutritious.
• Trail Mix: A healthy mixture of nuts and fruits will keep your hunger at bay.

Elimination Diet Meal Plan

We created a sample 30-day elimination meal plan, which addresses the common food intolerances indicated above, to help you identify possible food sensitivities. This eating plan is as nutritionally balanced as possible but is still very limited and shouldn’t be followed long-term. We strongly urge you to use this elimination diet as an investigative way to determine how food could affect you-not as a remedy. Ask your dietitian for appropriate serving sizes and let them know if you need more variety.

Read also: Comprehensive guide to the IC diet and food list.

Week 1

Breakfasts

• Overnight oats with unsweetened soy milk, chia seeds, raspberries, and blackberries.
• Egg omelet with spinach, red bell pepper, shredded sweet potato, and cracked black pepper.
• Cold cereal (puffed rice) with diced apple, cinnamon, and your preferred lactose-free milk (dairy or plant-based alternative).
• Hot oatmeal with strawberries, nut butter, and ground cinnamon.
• Smoothie with coconut milk, banana, spinach, nut butter, and plain lactose-free Greek yogurt.
• Four-ingredient pancakes with egg, mashed banana, chickpea flour, and baking powder.
• Savory porridge with cooked oats, bamboo shoots, bok choy, and an egg. Dress with sesame oil and low-sodium soy sauce.

Lunches

• Sandwich with sourdough bread, smashed chickpeas, shredded lettuce, sprouts, mint, and yellow mustard.
• Quinoa bowl with black beans, shredded lettuce, tomato, and cilantro. Dress with garlic-infused olive oil and a spritz of lime.
• Lettuce wraps with shrimp, diced cucumber, julienned turnip, pumpkin seeds, and mayonnaise.
• Lentil soup with carrots, celery, and spinach. Use low-sodium chicken or vegetable broth and your favorite spices (but no garlic or onion powders as they are high FODMAP).
• Grilled chicken sandwich with whole wheat bread, cucumber, lettuce, and mayonnaise.
• Tofu bowl with cooked quinoa, zucchini, red bell pepper, and tomato. Add a tablespoon of feta and drizzle with olive oil.
• Tuna dressed with olive oil, fresh basil, diced bell pepper, walnuts, and goat cheese. Serve with a whole wheat English muffin.

Dinners

• Baked salmon and roasted sweet potato. Serve with a green leafy salad.
• Extra-lean ground beef tacos with corn tortillas, diced tomato, shredded lettuce, lactose-free sour cream (optional), and mild green chilies.
• Grilled cod served with brown rice and roasted vegetables (carrots, bok choy).
• Air-fryer tempeh with cooked millet and sautéed spinach, peppers, and carrots. Dress with sesame oil and seeds.
• Roasted pork loin with apples, served with herbed quinoa and a green leafy salad.
• Five-bean chili with tomato, green bell pepper, fresh corn, carrots, and paprika seasoning.
• Grilled chicken breasts served with squash and a leafy green salad.

Week 2

Breakfasts

• Overnight oats with unsweetened soy milk, chia seeds, oranges, and passionfruit.
• Egg omelet with shredded kale, red bell pepper, and goat cheese. Serve with a slice of rye bread.
• Cold cereal (Cheerios) with diced banana, cinnamon, and your preferred lactose-free milk (dairy or plant-based alternative).
• Hot oatmeal with kiwifruit, nut butter, and ground cinnamon.
• Smoothie with lactose-free milk, blueberries, lemon zest, spinach, nut butter, and plain lactose-free Greek yogurt.
• Four-ingredient pancakes with egg, mashed banana, shredded sweet potato, and baking powder.
• Savory porridge with cooked oats, bell pepper, shredded carrots, and an egg. Dress with sesame oil and low-sodium soy sauce.

Lunches

• Open-faced sandwich with rye bread, air-fried lentil cakes, shredded lettuce, and horseradish.
• Wheatberry bowl with chickpeas, shredded lettuce, tomato, mint, basil, and feta. Dress with garlic-infused olive oil and a spritz of lime.
• Lettuce wraps with extra firm tofu, diced cucumber, julienned carrot, sunflower seeds, and hot sauce.
• Lemon chicken soup with carrots, celery, and Swiss chard. Use low-sodium chicken or vegetable broth and your favorite spices (but no garlic or onion powders as they are high FODMAP).
• Grilled eggplant sandwich with sourdough bread, tempeh, cucumber, lettuce, and mayonnaise.
• Tofu bowl with cooked buckwheat, kale, red bell pepper, and carrot. Add a tablespoon of goat cheese and drizzle with olive oil.
• Canned salmon mixed with olive oil, fresh oregano, capers, cucumber, lemon juice, and green pepper. Serve with wheat-free crackers.

Dinners

• Baked trout and roasted squash. Serve with a kale salad.
• Ground turkey tacos with corn tortillas, diced tomato, shredded lettuce, lactose-free sour cream (optional), and olives (also optional).
• Grilled chicken thighs served with brown rice and roasted vegetables (eggplant and bell peppers). Flavor with soy sauce and sesame seeds.
• Air-fried tofu served on wheatberries and sautéed Swiss chard, peppers, and turnips. Dress with avocado oil and sunflower seeds.
• Spinach salad with roasted chickpeas, orange slices, fresh bell pepper, cucumber, carrots, and feta cheese. Drizzle olive oil and spritz lemon juice before eating.
• Baked cod with fresh pineapple and green bell pepper salsa. Serve with a baked yam.
• Grilled shrimp served with spaghetti squash and a leafy green salad.

Week 3

Breakfasts

• Overnight oats with unsweetened soy milk, chia seeds, dragonfruit, and pineapple.
• Egg omelet with Swiss chard, tomato, and feta cheese. Serve with a slice of sourdough bread.
• Cold cereal (quinoa flakes) with diced orange, ground clove, and your preferred lactose-free milk (dairy or plant-based alternative).
• Hot oatmeal with passionfruit, nut butter, and ground cinnamon.
• Smoothie with silky tofu, strawberries, lime zest (and juice), nut butter, and plain lactose-free Greek yogurt.
• Four-ingredient pancakes with egg, mashed banana, almond flour, and baking powder.
• Savory porridge with cooked oats, eggplant, bok choy, and an egg. Dress with sesame oil and low-sodium soy sauce.

Lunches

• Sandwich with sourdough bread, sliced turkey, shredded lettuce, tomato, and yellow mustard.
• Buckwheat bowl with roasted kidney beans, fresh baby spinach, tomato, basil, and feta cheese. Dress with garlic-infused olive oil and a spritz of lime.
• Lettuce wraps with chicken, diced tomato, cucumber, bell pepper, and a drizzle of tahini.
• Black bean soup with carrots, sweet potato, celery, kale, and fresh cilantro. Add fresh lime juice, low-sodium chicken or vegetable broth, and your favorite spices (but no garlic or onion powders, as they are high in FODMAPs).
• Grilled sirloin steak rice wraps with rice noodles, cilantro, mint, cucumber, carrot, and baby spinach. Dip in sweet and sour sauce.
• Hard-boiled egg served over cooked sorghum, eggplant, zucchini, and fresh tomato. Add a tablespoon of aged parmesan and drizzle with olive oil.
• Tuna cakes made with mayonnaise, lactose-free plain Greek yogurt, dill, lemon zest, egg, and red bell pepper. Serve with wheat free crackers.

Dinners

• Baked cod and roasted sweet potato and eggplant. Serve with a leafy green salad.
• Tofu tacos with corn tortillas, diced tomato, shredded lettuce, and lactose-free sour cream (optional).
• Grilled chicken skewer served with brown rice and roasted vegetables (oyster mushrooms and radish). Flavor with soy sauce and sesame seeds.
• Air-fried tofu served on quinoa, sautéed spinach, green chili pepper, and freshly shredded carrots. Dress with avocado oil and pumpkin seeds.
• Shredded kale salad with roasted lentils, blueberries, cucumber, carrots, olives (optional), and goat cheese. Drizzle olive oil and spritz lemon juice before eating.
• Turkey meatballs served on spaghetti squash. Garnish with olive oil, fresh basil, and aged parmesan cheese.
• Grilled pork chop served with roasted summer squash and a leafy green salad.

Week 4

Breakfasts

• Overnight oats with coconut milk, chia seeds, almonds, and raspberries.
• Egg omelet with sweet potato, tomato, and goat cheese.
• Cold cereal (puffed quinoa) with strawberries, walnuts, and your preferred lactose-free milk (dairy or plant-based alternative).
• Hot oatmeal with pineapple, fresh coconut, and ground cinnamon.
• Smoothie with silky tofu, blueberries, cocoa powder, nut butter, and plain lactose-free Greek yogurt.
• Four-ingredient pancakes with egg, mashed banana, oat flour, and baking powder.
• Savory porridge with cooked oats, pumpkin, Swiss chard, and an egg. Dress with sesame oil and low-sodium soy sauce.

Lunches

• Sandwich with rye bread, egg salad, and shredded lettuce.
• Brown rice bowl with white beans, fresh arugula, green beans, parsley, tomato, pine nuts, and a spritz of lemon. Dress with garlic-infused olive oil and lemon.
• Lettuce wraps with pineapple salmon ceviche (skip the onion), diced tomato, cucumber, and bell pepper.
• Turkey soup with carrots, sweet potato, spinach, and dried rosemary. Use low-sodium chicken or vegetable broth and your favorite spices (but no garlic or onion powders, as they are high FODMAPs).
• Sandwich with almond butter, fresh blueberries, lemon zest, and sunflower seeds.
• Ground turkey patties served on a wheat free bun with mayonnaise, tomato, and lettuce.
• Crab salad with mayonnaise, lactose-free plain Greek yogurt, mustard, and diced. Serve with wheat free crackers.

Dinners

• Baked herring stuffed with fresh basil, parsley, rosemary and lemon. Serve with roasted potato and carrots. Add a leafy green salad on the side.
• Shrimp tacos with corn tortillas, diced tomato, shredded lettuce, green chili pepper, fresh corn, and lactose-free sour cream (optional).
• Grilled chicken breasts served with quinoa and roasted seasoned vegetables (tomato and turnips). Flavor with soy sauce and sesame seeds.
• Air-fried salmon served on wheatberies with sautéed collard greens and carrots. Top with fresh cilantro.
• Stir-fry vegetables (bok choy, carrot, green bean) with tofu and peanuts. Garnish with cilantro and serve with brown rice.
• Baked lentil balls served on spaghetti squash. Garnish with olive oil, fresh basil, diced tomato, a spoonful of tahini, and feta cheese.
• Grilled squid served with lemon and herb brown rice and a leafy green salad.

Other Types of Elimination Diets

Food elimination diets come in various forms. There are different ways to do it, and you’ll be guided by your healthcare team regarding the food groups you need to eliminate.

Low-FODMAP Diet

FODMAPs are short-chain carbohydrates that may be poorly absorbed in the small intestine in some people, which can lead to increased fermentation by gut bacteria and potential issues such as gas and bloating. They are found in many fruits, vegetables, pulses, grains, and sweeteners. Research and studies suggest that a low-FODMAP diet can work effectively as an elimination diet for people with irritable bowel syndrome (IBS).

Water-Only Fast

This diet involves drinking only water for five days. Instead of removing and adding certain foods, this diet means following a fasting period where you drink water.

Who Should Follow an Elimination Diet?

If you think some foods or drinks are affecting your health or causing discomfort after eating, consider trying an elimination diet. There’s no official target demographic for an elimination diet because it isn’t an evidence-based approach. If you suspect that foods or drinks may be causing symptoms (bloating, changes in stool habits, gas, etc.), you may want to explore an elimination diet under the guidance of a registered dietitian.

Restrictive eating patterns may not be ideal for some individuals, particularly children and the elderly. Due to the complexity of elimination diets, it’s important to work with a registered dietitian throughout the process. They can help you spot the symptoms and food groups that trigger your symptoms.

Read also: Understanding the AIP Diet

Tips for Reintroducing Eliminated Foods

An elimination diet is meant to be temporary; you should eventually reintroduce eliminated foods. Try to be methodical and slowly introduce items back into your diet. If you eat everything at once again, it will be hard to tell which foods might be contributing to your symptoms. Your dietitian can help you build a plan to reintroduce these foods.

Potential Pitfalls

Elimination diets can help some people, but they may not solve all health issues. Food may not be the main cause of your symptoms. An ideal elimination diet should be short-term as it can cause nutritional deficiencies if prolonged.

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