Beyond Allergies: How Elimination Diets Can Transform Your Health

adhd asthma autism autoimmunity casein celiac disease chronic disease chronic inflammation cytokines dairy dpp-iv dysbiosis elimination diets fibromyalgia fodmaps food additives food allergens food allergies food intolerances food sensitivities gluten gut microbiome hormones inflammatory bowel disease irritable bowel syndrome leaky gut mental illnesses metabolic syndrome processed foods skin problems type-2 diabetes Mar 08, 2025

A glass of milk and bowls filled with nuts, eggs, soy, fish, shrimp, and other top foods to be avoided while on elimination diets

Did you know that nearly 11 percent of U.S. adults have a food allergy? On top of that, at least one-fifth of the population deals with a food intolerance or sensitivity — often without realizing it.^1,2

Many of the ingredients and additives in today’s highly processed, nutrient-poor food supply have been shown to contribute to inflammation and chronic conditions of all kinds. But how can you tell if your food is making you sick?^3,4

Elimination diets are considered the gold standard for identifying problem foods that may be causing mystery symptoms. But, as we’ll see, they can be used for a variety of not-so-mysterious symptoms and conditions too.⁵

In this article, we’ll tackle:

Types of food reactions
Common food triggers
How top offenders cause reactions
How can elimination diets help?
Conditions that may benefit from elimination diets

Let’s start by looking at the most common types of food reactions.

Types of food reactions

Your body reacts to food triggers in different ways. For instance, a food allergy happens when your immune system overreacts to certain proteins in food, triggering antibodies called immunoglobulin E (IgE). Allergy symptoms range from mild — such as tingling or itching of the mouth and throat — to potentially life-threatening, like a sudden drop in blood pressure or difficulty breathing.^2,6

Meanwhile, food sensitivities are linked to immunoglobulin G (IgG) antibodies. Symptoms are rarely fatal, but they vary based on which part of your body the antibodies attack. Food sensitivities have been associated with behavioral problems, especially autism and attention deficit hyperactivity disorder (ADHD).^7,8,9

Lastly, you experience intolerance when your body can’t properly break down a certain food or ingredient. Food intolerances stem from microbial imbalances in your gut. You’ll most often experience digestive issues, but cold-like symptoms are possible as well.^5,8,10

Common food triggers

About 90 percent of food allergies come from just eight foods: eggs, fish, shellfish, milk, wheat, soy, peanuts, and tree nuts (like pecans, almonds, and walnuts). Many people who aren’t allergic to these foods still have sensitivities or intolerances. That’s why they’re often the first foods to cut out on an elimination diet.⁵

But these aren’t the only problem foods. Gluten — a protein found in wheat, barley, and rye — is another common trigger. Dairy can also cause issues, both from the protein and the sugars it contains.^5,11,12

Some people react badly to a group of natural carbohydrates called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). These include fructose (found in honey and fruits like apples and mangoes) and lactose (found in milk and dairy products).¹³

Other potential problem foods include alcohol and corn, which can upset digestion. Histamines — found in cheese, pineapples, bananas, avocados, and chocolate — can also cause reactions. Some people have trouble with citrus fruits or nightshade vegetables like tomatoes, potatoes, peppers, and eggplants.^5,11

Several common food additives can be triggers. Many people react to the flavor enhancer known as MSG (monosodium glutamate), and some are intolerant of aspartame, an artificial sweetener. Others are sensitive to artificial food colors, or preservatives such as nitrates, nitrites, sorbates, sulfites, and benzoates.^5,12

How top offenders cause adverse reactions

Gluten triggers the release of cytokines (proteins that cause inflammation) and autoantibodies (immune cells that mistakenly attack your body) in your small intestine. If you keep eating gluten, your intestinal lining gets damaged and becomes more permeable — meaning substances can pass through more easily. This condition, known as “leaky gut”, allows toxins to enter your bloodstream. A leaky gut also lets gluten reach your blood, which triggers even more immune reactions. This ongoing inflammation can lead to serious health problems throughout your body.^14,15

Casein, a protein found in dairy, is similar in structure to gluten. Because of this, dairy can also trigger an immune response and promote inflammation. Plus, the metabolism of certain other proteins found in dairy can lead to the production of trimethylamine-N-oxide (TMAO), a compound linked to even more inflammation.^16,17

What’s more, some people don’t have enough of an enzyme called dipeptidyl peptidase 4 (DPP-IV), which helps break down both gluten and casein. These individuals, who are intolerant of both gluten and casein, are frequently diagnosed with various “neurodivergent” conditions such as autism and ADHD.^18,19,20,21

When gut flora are imbalanced, FODMAP intolerance can result. Humans lack the enzymes to digest these polysaccharides, and so we rely on gut bacteria to produce the enzymes needed. If the right bacteria aren’t there to make that happen, other bacteria further along in the digestive tract will ferment the FODMAPs instead, leading to symptoms like bloating, diarrhea, constipation, and stomach pain.^13,22

How can elimination diets help?

An elimination diet is a structured eating plan where you avoid certain foods or ingredients for a minimum of four to eight weeks. The goal of this type of diet is usually to help you figure out what foods you might be allergic or sensitive to.^5,11,12

The classic elimination diet consists of two parts. In the elimination or avoidance phase — which lasts for two to four weeks — you stop eating potential food triggers. You have to read food labels with care and ask how foods are prepared at restaurants. You write down everything you eat in a food diary, and keep track of how you feel after each meal.^11,12

If you’re still not sure which foods are causing your symptoms, you may find the reintroduction or challenge phase useful. During this optional phase, you add your excluded foods back in, one at a time. It’s crucial to wait two to three days before adding a new food in case your reaction might be delayed. Some of the most common symptoms people notice when reintroducing foods are bloating, stomach pain, and changes in your bowel habits. Other symptoms may include rashes, joint pain, headaches or migraines, fatigue, trouble sleeping, and breathing changes.^11,12

Conditions that may benefit from elimination diets

Most often, people try elimination diets because of digestive problems. These include irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), celiac disease, and acid reflux. If you struggle with any of these conditions, you’ll likely benefit from using an elimination diet. In fact, a gluten-free diet is well-known to be the only really effective treatment for celiac disease.^23,24

If you have an autoimmune disease, your condition may be worsened by certain foods. Conditions like rheumatoid arthritis, Hashimoto’s thyroiditis, lupus, multiple sclerosis, and psoriasis are associated with systemic inflammation, so avoiding inflammatory foods may help reduce both flare-ups and chronic pain.²⁵

Your diet affects your brain as well. If you deal with anxiety, depression, migraines, chronic headaches, or brain fog, certain foods may make it harder to think clearly or feel good. Research suggests that some foods can even make ADHD symptoms worse. Sleep problems may also be linked to food sensitivities. If you often lie awake at night, removing certain foods from your diet might help.^5,11,24,26

What you eat even plays a big role in metabolic conditions like type 2 diabetes and metabolic syndrome. Cutting back on sugar and processed foods is important, but eliminating other food triggers can help stabilize your blood sugar and boost your energy levels.²⁷

If you have skin problems like eczema, psoriasis, rosacea, acne, or hives, your diet could be part of the problem. Eating foods that drive inflammation can lead to red, itchy, or irritated skin. An elimination diet can help you figure out which foods might be causing your breakouts or flare-ups.^5,11,28

If you’re dealing with chronic pain or fatigue from conditions like fibromyalgia or chronic fatigue syndrome, you may want to look into your diet. Avoiding foods that promote inflammation can help you feel less achy and more energized.

Your diet impacts your hormones too. Conditions like polycystic ovary syndrome (PCOS), endometriosis, and thyroid disorders can get worse when certain foods throw off your hormone balance. This can lead to irregular periods, weight gain, and fatigue. Avoiding such triggers may help balance your hormones and improve how you feel.³⁰

Lastly, if you suffer from asthma, chronic sinus infections, or seasonal allergies, your diet could be aggravating your symptoms. Some foods increase your mucus production or cause inflammation in your airways. Cutting out these food triggers may reduce your allergy symptoms and help you breathe more easily.^31,32

Conclusion

Many people don’t link their diet with their health issues, especially if they don’t have obvious digestive problems. But the truth is, food influences your mood, energy, skin health, joint comfort, hormone balance, respiratory function, and more.

Elimination diets are a powerful tool for improving your well-being. But with so many symptoms and conditions potentially affected by foods, it can be hard to know what to eliminate. Getting help early on in the process could save you months or years of effort.

Don’t leave your health to guesswork. Get expert guidance now — sign up today and get expert help to Maximize Your Performance using an elimination diet.

References

Beyond Allergies: How Elimination Diets Can Transform Your Health

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