Systematically cutting items from your diet and seeing how you feel can be one way to see if food is making you feel crummy. And if so, which foods, says Heidi Turner, M. Elimination diets are used to pinpoint the underlying cause of a wide range of health problems, from digestive issues and heartburn to joint paint, allergies, migraines, insomnia, anxiety, depression, and skin issues, she says. Maybe your best friend keeps telling you how the Whole30 diet changed her life? This is what you should know before cleaning out your fridge. Typically completed under the guidance of a registered dietitian or a primary care provider who specializes in integrative medicine, an elimination diet removes antigenic foods, which are those found to create an immune response in some people, says Turner. Wheat, dairy, gluten, eggs, soy, sugar, alcohol, caffeine, corn, citrus fruits and nightshade plants are typical culprits, she says. In people who are sensitive to them, gluten and dairy consumption may cause digestive issues or lead to mood issues, for example. And nightshades—tomatoes, eggplant, white potatoes, pepper, paprika and tobacco—may aggravate arthritis in some people, Turner says. There is no one-size-fits-all approach to elimination diets, and they usually range anywhere from two to six weeks, followed by a reintroduction period, says Turner. The popular Whole30 diet —which cuts out grains, dairy, legumes, alcohol and added sugars for 30 days—is a trendy version of elimination diets that dietitians and physicians have been recommending to their patients for years.
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