Food Sensitivity Elimination Diet

Health Tips / Food Sensitivity Elimination Diet

Purpose: To identify hidden food sensitivities that may be causing some or all of your symptoms. During the elimination period, all common allergens are completely eliminated from the diet for two to three weeks. After your symptoms improve, foods are added back one at a time to determine which foods provoke symptoms.


DAIRY PRODCUTS – any food that contains milk, cheese, butter, yogurt, sour cream, cottage cheese, whey, casein, sodium caseinate, and calcium caseinate.
WHEAT – most breads, spaghetti, noodles, pasta, most flour, baked goods, durum semolina, farina, and many gravies, etc.
CORN – including any product with corn oil, vegetable oil from an unspecified source, corn syrup, corn sweetener, dextrose, glucose, corn chips, tortillas, popcorn.
EGGS – avoid whites and yolks, and any product containing eggs.
CITRUS FRUITS – oranges, grapefruits, lemons, limes, tangerines, and food containing citrus.
COFFEE, TEA, ALCOHOL – must avoid both caffeinated and decaffeinated coffee, as well as standard (such as Lipton) and decaffeinated tea. Herb teas are okay, except those containing citrus.
REFINED SUGARS – including table sugar and any foods that contain it such as candy, soda, pies, cake, cookies, etc. Other names for sugar include sucrose, glucose, dextrose, corn syrup, corn sweetener, fructose, maltose, and levulose. These must all be avoided. Some patients will be allowed 1-3 teaspoons per day of pure, unprocessed honey, maple syrup or barley malt. This will be decided on an individual’s basis. Those restricted from all sugars should not eat dried fruit. Others may eat unsulphured (organically) grown dried fruits sparingly.
HONEY, MAPLE OR BARLEY SYRUP (1-3 teaspoons per day) – Allowed ( ) Not Allowed ( ) (depending on suspected sensitivity to refined sugar).
FOOD ADDITIVES – including artificial colors, flavors, preservatives, texturing agents, artificial sweeteners, etc. Most diet sodas and other dietetic foods contain artificial ingredients and must be avoided. Grapes, prunes, and raisins that are not organically grown contain sulfites and must be avoided.
ANY OTHER FOOD YOU EAT MORE THAN 3 TIMES A WEEK – Any food you are now eating 3 times a week or more should be avoided and tested later.
KNOWN SENSITIVITIES– Avoid any food you know you are sensitive to, even if it is allowed on the diet.
TAP WATER (includes cooking water) – Allowed ( ) Not Allowed ( ) (tap water is eliminated in cases where more extreme sensitivity is suspected). If tap water is not allowed, use spring or distilled water bottled in glass or heavy plastic. Water bottled in soft (collapsible) plastic containers tends to leach plastic into the water. Some water filtration systems do not take out all potential allergens. Take your water with you, including to work or restaurants.

READ LABELS! Hidden allergens are frequently found in packaged foods. “Flour” usually means wheat; “vegetable oil” may mean corn oil; and casein and whey are diary products. Make sure your vitamins are free of wheat, corn, sugar, citrus, yeast, and artificial colorings. Vary your diet, choosing a wide variety of foods. Do not rely on just a few foods, as you may become allergic to foods you eat everyday!


CEREALS – HOT: oatmeal, oat bran, cream of rye, Rice and Shine. DRY: Puffed rice, puffed millet, Oatio’s (wheat-free), Good Shepherd (wheat-free), Crispy Brown Rice Cereal. Diluted apple diluted juice with apple slices and nuts go well on cereal. May use soy milk that has no corn oil added (such as some Eden Soy products; please read all the ingredients carefully). Also may use almond nut milk. Most of these foods are available in health food stores.

GRAIN AND FLOUR PRODUCTS: 100% rice cakes, rice crackers, rye crackers; any 100% rye or spelt bread with no wheat; Oriental noodles, such as 100% buckwheat Soba noodles; soy, rice, potato, buckwheat, and bean flours; rice or millet bread (as long as they do not contain dairy, eggs, sugar, or wheat); cooked whole grains including oats, millet, barley, buckwheat groats (kasha), rice macaroni, spelt (flour and pasta) brown rice, amaranth, quinoa. Most of these grains are available at health foods stores.

LEGUMES (BEANS): Includes soybeans, tofu, lentils, peas, chickpeas, navy beans, kidney beans, black beans, string beans, and others. Dried beans should be soaked overnight. Pour off the water and rinse before cooking. Canned beans often contain added sugar or other potential allergens. Some cooked beans packaged in glass jars, sold at the health food store, contain no sugar. Read labels. May also use bean dips without sugar, lemon, or additives. Canned soups include split pea and lentil soup (without additives).

VEGETABLES – Use a wide variety. All vegetables except corn are permitted.

PROTEINS – Poultry and fowl, fresh fish (such as tuna and salmon, packed in spring water). Shrimp and most canned or packaged shellfish (such as lobster, crab, oysters) may contain sulfites and should be avoided. Canned tuna, salmon and other canned fish are okay. Beef and pork may be eaten unless specified otherwise. Lamb rarely causes allergic reactions and may be used even when other meats are restricted. Also recommended are grain/bean casseroles (recipes in vegetarian cookbooks).

NUTS AND SEEDS – Nuts and seeds, either raw or roasted, without salt or sugar. To prevent rancidity, nuts and seeds should be kept in air-tight containers in the refrigerator. May also use nut butters from health food stores or from freshly ground nuts (this includes peanut butter if allowed, almond butter, cashew butter, walnut butter, sesame butter, and sesame tahini). Nut butters go well on celery sticks and crackers.

OILS AND FATS – Sunflower, safflower, olive, sesame, peanut, flaxseed (edible linseed), canola and soy oils. Use cold-pressed or expeller-pressed oils (available from health food stores), as they are safer for the heart and blood vessels. Do not use corn oil or vegetable oil from an unspecified source, as this is usually corn oil. Soy and sunflower or safflower margarine is okay from an allergy standpoint, but we do not consider margarine during the elimination and testing period. However, if you are not allergic to butter, we recommend it instead of margarine, once you have completed food testing. Also suggested are vegetable and bean spreads, instead of butter or margarine.

SNACKS – Any food can be eaten as a snack, any time of day. Also suggested are celery, carrot sticks or other vegetables; fruit in moderation (no citrus); unsalted fresh nuts and seeds; Barbara’s Granola Bars (from health food stores); wheat-free cookies (check ingredients).
BEVERAGES – Herb teas (no lemon or orange); spring water in glass bottles or clear plastic, seltzer (salt free); Perrier; pure fruit juices without sugar or additives (dilute 50:50 with water); almond nut milk (Nut Quick); soy milk without corn oil (such as Eden Soy Plain); Cafix, Inka and Roma may be used as coffee substitutes. Tap water contains chlorine, fluoride and other potentially allergenic chemicals. In some cases, distilled or spring water in glass bottles is the only water allowed. This would include water used for cooking. If tap water is eliminated, it should be reintroduced as if it were a test food. Restrictions on the type of water permitted will be made on a case by case basis.
THICKENERS – Rice, oat, millet, barley, soy, or amaranth flours; arrowroot, and agar.
SPICES AND CONDIMENTS – Salt in moderation; pepper, herbal spices without preservatives, citrus or sugar; garlic, ginger, onions; catsup and mustard from the health food store (without sugar); wheat-free tamari sauce; Bragg liquid amino; vitamin C crystals in water as a substitute for lemon juice.
MISCELLANEOUS – Sugar-free spaghetti sauce; fruit jellies without sugar or citrus; soups such as split pea, lentil, turkey/vegetable, etc.


Start with a good breakfast, eat frequently throughout the day, and consume at least 4 glasses of water per day. If you do not eat enough, you may experience symptoms of low blood sugar, such as fatigue, irritability, headache, and too-rapid weight loss. To ensure adequate fiber, eat beans, permitted whole grains, whole fruits and vegetables, homemade vegetable soup, nuts and seeds. Be sure to chew thoroughly, in order to enhance digestion.

If your schedule is very busy and it is hard to think of what to fix, take some time before starting the diet to make a list of all of your favorite types of foods and possible meal plans. For ideas, look through cookbooks that specialize in hypoallergenic diets. Most meals can be modified easily to meet the requirements of the diet without changing the meal plan for the rest of your family. When you go to the health food store, ask for assistance in locating “allowed” versions of breads, crackers, cereal, muffins, soups, etc. Some people find it helpful to prepare additional foods on the weekend to cut down on thinking and preparation time during the week. If you need further assistance or ideas, talk with your diet counselor.


Do not hesitate to ask questions or make requests. For instance, you could ask for fish topped with slivered almonds, cooked without added seasoning, butter or lemon. Get baked potato with a slice of onion on top. Order steak or lamb chops with fresh vegetables and prepared without added seasonings (with the exception of garlic and plain herbs). Use salad bars that do not use sulfites as a preservative, and bring your own dressing (oil and cider vinegar with chopped nuts/seeds and fresh herbs). Get into the habit of carrying pure water, snacks, seasonings, etc., wherever you go to supplement your meals or to have something on hand if you start to get hungry.


About one in four patients develop mild “withdrawal” symptoms within a few days after starting the diet. Withdrawal symptoms may include fatigue, irritability, headaches, malaise, or increased hunger. These symptoms generally disappear with 2-5 days and are usually followed by an improvement in your original symptoms. If withdrawal symptoms are too uncomfortable, take buffered vitamin C (calcium ascorbate-1000 mg in tablet form or ¼ teaspoon of the crystals, up to 4 times a day). Your doctor may also prescribe “alkali salts” (2 parts sodium bicarbonate and 1 part potassium bicarbonate) for withdrawal symptoms. In most cases, withdrawal symptoms are not severe and do not require treatment. It is best to discontinue all of the foods abruptly (“cold turkey”), rather than easing into the diet slowly.


It may take 3 weeks for symptoms to improve enough to allow you to retest foods. However, you may begin retesting after 2 weeks if you are sure you are feeling better. If you have been on the diet for 4 weeks and feel no better, contact the office for further instructions. Most patients do improve. Some people feel so well on the diet that they decide not to test the foods. This could be a mistake. If you wait too long to retest, your sensitivities may “settle down” and you will not be able to provoke your symptoms by food testing and determining your food sensitivitiesbecomes more difficult. If reintroducing certain foods causes a recurrence of symptoms, you are probably allergic to those foods.

Food sources for testing. Test pure sources of a food. Example: do not use pizza to test cheese, because pizza also contains wheat and corn oil. Do not use bread to test wheat, as it contains other ingredients. Organic sources are the best to use for testing, as you will not experience interference from pesticides, hormones or other additives that may be used in commercial preparations.

Test one new food each day. If your main symptom is arthritic pain, test one new food every other day. Sensitivity reactions to test foods usually occur within 10 minutes to 12 hours after indigestion. However, joint pains may be delayed by as much as 48 hours.

Eat a relatively large amount of each test food. For instance, on the day to test milk, add a large glass at breakfast, along with any of the other foods on the “permitted” list. If after one serving, your original symptoms come back, or if you develop a headache, bloating, nausea, dizziness or fatigue, do not eat that food anymore and place it on your “allergic” list. If no symptoms occur, eat the food again for lunch and dinner and watch for reactions. Even if the food is well tolerated, do not add it back into your diet until you have finished testing other food. If you wake up the next morning with head or joint pain, nausea, or any other suspicious symptom, you may be experiencing a delayed reaction to a particular food, remove it from your diet and retest it 4-5 days later. You do not have to test foods you never eat. Do not test foods you already know cause symptoms.

Foods may be tested in any order. Begin testing on a day you are feeling well (without colds, unusual headaches, flu, etc.). Review the list of symptoms to watch for and keep a journal of how you feel.

Dairy tests – test milk and cheese on separate days. You may wish to test several cheeses on different days, since some people are allergic to one cheese but not another. It is usually not necessary to test yogurt, cottage cheese, or butter separately.

Wheat test – Wheatena (with no milk or sugar) or another pure wheat cereal. May add soy or nut milk.

Corn test – Use fresh ears of corn or frozen corn (without sauces or preservatives).

Egg test – Test the whites and yolks on separate days, using hard-boiled eggs.

Citrus test – Oranges, grapefruits, lemons and limes. Test these individually on four separate days. The lemon and lime can be squeezed into Perrier or seltzer. In the case of orange and grapefruit, use the whole fruit.
Frequently eaten foods – test tap water, if you have eliminated it, followed by those foods you have restricted (such as foods being consumed more than three times a week).

Optional tests – The following foods and beverages are considered undesirable, regardless o whether or not you are allergic to them. If any of them are not now a part of your diet, or if you are fully committed to eliminating then from your diet, there is no need to test them. However, if you have been consuming any of them regularly, it is a good idea to test them and find out how they affect you. Reactions to these foods and beverages may be severe in some cases. They should be tested only on days that you can afford to feel bad.

Coffee and tea tests (separate days) – Do not add milk, non-dairy creamer or sugar. May add soy milk. If you use decaffeinated coffee, test it separately. Coffee, tea, decaffeinated coffee and decaffeinated tea are separate tests.

Sugar test – Put 4 teaspoons of sugar in a drink or on cereal or mix with another food.

Chocolate test – Use 1-2 tablespoons of pure baker’s chocolate or Hershey’s cocoa powder.

Alcohol test (test this last) – Beer, wine and hard liquor may require testing on different days, as the reactions to each may be different. Have 2 drinks per test day, but only if you can afford not to feel well that day and possibly the next day.

Food additive test – Buy a set of McCormick’s or French’s food dyes and colors. Put ½ teaspoon of each color in a glass. Add one teaspoon of the mixture to a glass of water and drink. If you wish, you may test each color separately.

When you are within 10 days or so of completing your testing, call the office for an appointment. Bring your journal with you, so you may review your experiences with the doctor.


Rotation Diets:
If you have an allergic constitution and eat the same foods everyday, you may eventually become sensitiveto them. After you have discovered which foods you can eat safely, make an attempt to rotate your diet. A four-day schedule is necessary for some severely allergic patients, but most people can tolerate foods more frequently than every for days. You may eventually be able to tolerate allergenic foods, after you have avoided then for 6-12 months. However, if you continue to eat these foods more frequently than every fourth day, the allergy may return. Use common sense and consume a wide variety of foods. Do not just latch onto a few favorites. If you are rotating foods. be sure to avoid all forms of the food when you are on an “off” day. For instance, if you are rotating corn, be sure to avoid corn chips, corn oil, corn sweeteners, etc., except on the days that you are eating corn and corn products. It is not necessary to do strict food rotation during the elimination and retesting periods.

Watch for other allergic reactions:
If you have an allergic constitution, you may be sensitive to foods other than those you have eliminated and tested on this diet. Pay attention to what you are eating and if you develop symptoms, review your recent meals and try to identify what may be different in what you have eaten. You can then eliminate that food for two weeks and test it again, to see if you can provoke the same symptoms.


General: Fatigue, anxiety, depression, insomnia, food cravings, and weight gain.
Infections: recurrent colds, urinary tract infections, sore throats, ear infections, and yeast infections.
Ear, Nose and Throat: Chronic nasal congestions, postnasal drip, fluid in the ears, and Meniere’s syndrome.
Gastrointestinal: Irritable bowel syndrome. constipation, diarrhea, abdominal cramping, ulcerative colitis, Crohn’s disease, and gallbladder disease.
Cardiovascular: High blood pressure, arrhythmia, and angina.
Dermatologic: Acne, eczema, psoriasis, canker sores (aphthous ulcers), and hives.
Rheumatologic: Muscle aches, osteoarthritis, and rheumatoid arthritis.
Neurologic: Migraines and other headaches, focus and concentration, numbness and tingling of hands and feet.
Miscellaneous: Asthma, frequent urination, teeth grinding, bedwetting, and infantile colic.

Note: most of these disorders have more than one cause, but food sensitivity is a relatively common and frequently overlooked cause.

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25 thoughts on “Food Sensitivity Elimination Diet

    I am an 86 year old male. I have intractable hiccups due to rectal cancer surgery 2 years ago . what do you

    steven lecon
    Posted December 7, 2019 at 1:59 pm

      Hi Steven
      I suspect the hiccups have nothing to do with the rectal cancer but rather are a consequence of the intubation you likely received for the anesthesiology. The tube itself can damage the nerve involved with hiccuping. You can ask your doctor to prescribe Gabapentin. This is a safe med known to calm nerves down and known to help hiccups

      Dr E
      Posted December 10, 2019 at 1:18 pm

    I’m trying to lose weight and my doctor put me on a low carb diet. I can eat 5 out of the 20 low carb vegetables for certain without any reactions. I’m allergic or possibly sensitive to 13 of those 20 vegetables.

    Is this a healthy diet for me?

    I keep wondering if I’ll become allergic to them all.

    I’m allergic to the birch tree family with a cross reaction to the parsley family. Having had problems with celery of all forms and carrots as well with tightening of throat and gastrointestinal symptoms for at least 10 years.

    I just had a reaction to broccoli and flaxseed. Now my intake is more restricted.

    Lorraine S.
    Posted March 13, 2019 at 8:15 am

      Hi Lorraine. Working with a good nutritionist who understands food hypersensitivities along with your PCP will serve you well and help you meet your goals.

      Dr. R
      Posted March 13, 2019 at 8:27 am

    Can food intolerances cause super itchy skin and rashes? I have rashes on my stomach, elbows, and knees. I have been getting migraines lately as well and I suspect that it is a food intolerance. I have been to the doctor and they have done metabolic panels, which they say look good. I was told that I should just expect to be itchy for the rest of my life and given a steroid cream. I don’t want a bandaid for this problem, so I have turned to the elimination diet to hopefully be my own advocate. Is this a lost cause or worth the try?

    Posted November 27, 2018 at 12:43 pm

      Hi Kristine. An elimination diet would be a good approach. Remember that after the elimination period (at least 21 days), possible offending foods should be introduced one at a time with a good 36 hours between these foods. That said, rashes often come and go for “unknown” reasons… Good luck.

      Dr. R
      Posted November 28, 2018 at 6:58 am

    Thank you for the helpful information. I am surprised that soy is not on the list. I know I am sensitive to soy and my impression was that this is a common allergen, no? Meanwhile, is smoked fish permitted during the elimination diet? Thank you!

    Posted July 30, 2016 at 11:43 am

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    Posted March 22, 2016 at 7:14 am

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    Posted March 22, 2016 at 7:01 am

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    weight loss
    Posted October 4, 2015 at 7:42 am

    Kerri: Buckwheat is a seed, a psuedocereal grain containing all the essential amino acids especially lysine, threonine, tryptophan, and the sulphur-containing amino acids. It also contains tannins and salicylaldehyde. You could be sensitive to any one of those things that buckwheat contains. Buckwheat and wheat are not related and it is in fact in the same family as the sea grape, rhubarb and sorrel.
    If buckwheat bothers you, and not any of the chemicals or cross-contaminants it may have picked up during shipping, then you could be any one of the things I’ve mentioned, or just buckwheat itself, that specific combination of the things. Onions, apple skins and some citrus fruit? To what intolerance do you refer? Anyway, I’m afraid I must disagree with “Dr. E”(vil?) a sensitivity or intolerance should be treated as seriously as an allergy. Find the cause and treat the deficiency or simply avoid eating what pains you.

    Leisha: Allergies/Intolerances to fermented foods could be from the plant fermented or something in the brine or a spice. There may be a mineral in the water affecting you.

    Cindy K.: Look up gout, perhaps? If not, perhaps some other thing…

    Posted October 2, 2015 at 8:16 pm

    Have you ever heard of someone having pain in thier feet and ankles from food sensitivities?

    Cindy k
    Posted September 23, 2015 at 10:21 pm

      Hi Cindy – We have heard from quite a few patients about food sensitivities creating joint pain; once sensitivities are identified and eliminated (at least for a period of time, along with some gut healing), typically those symptoms are reduced or alleviated. In fact, I currently have several patients who report complete alleviation of back pain when they avoid certain “trigger” foods.
      -Dr M

      Posted September 24, 2015 at 3:23 pm

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    Posted September 2, 2015 at 7:51 am

    Hi Leisha
    Unless you have a specific allergy (hives, etc) to fermented vegetables, they are actually especially good for IBS because they promote the growth of “good” bacteria.

    Dr E
    Posted June 17, 2015 at 8:37 am

    I’m on day day 10 of elimination for IBS and chronic fatigue symptoms. I have referenced half a dozen different “lists” for which foods to include and avoid, but cannot find anything about whether fermented vegetables, such as sauerkraut or fermented radishes and carrots are okay. I ferment them at home from fresh produce, using salt/saltwater brine. If they must be avoided, I would at least like to know why. I can eat raw and cooked cabbage and fresh radishes without any issues. And if fermented veggies are in fact, okay, then is fish sauce also ok? (made from fermented fish with salt) Thank you.

    Posted June 16, 2015 at 3:12 pm

    Hi Keri
    Buckwheat is not a common allergy, and for your benefit, it is not a commonly used grain. It’s fairly easy to avoid (just read labels) and pretty much all other foods, including other grains, even wheat and other gluten grains are allowed. Also, it’s helpful to know if your issue with buckwheat is an allergy (like you break out into hives) or a sensitivity (you get an upset stomach). If a true allergy, you do need to be fairly diligent in the avoidance issue. If a sensitivity, then inadvertently eating some buckwheat really causes no permanent or serious harm

    Dr E
    Posted June 1, 2015 at 10:52 pm


    I recently had allergy testing done and I am allergic to buckwheat. I am having a difficult time finding specific information on what I can/cannot eat. Some sites say I shouldn’t eat any flour or eliminate all wheat flour..but buckwheat is not a grain. I have also read that I should’t eat onions, apple skins and “some” citrus fruit. Do you know of any resources that are legitimate and will help me know what not to eat? Thank you!

    Posted June 1, 2015 at 10:13 am

    […] Apr 1, 2010 … Purpose: To identify hidden food allergens that may be causing some or all of your … During the elimination period, all common allergens are completely. … of the diet without changing the meal plan for the rest of your family. [more] […]

    Allergy elimination diet plan
    Posted April 19, 2015 at 12:08 pm

    This is a very helpful list. I have just begun such a regimen and was trying to figure out what to add back in first. I have not eliminated literally everything on this site, but have added my own suspicious items to the list. For instance, I know peppers are on my “does bad things to me list,” so I am eliminating the nightshade veggies for now. I am also starting over with cruciferous veggies. One thing I know about myself that may be of help is that I can, for instance, eat raw cabbage and even lightly sauteed cabbage, but boiled is always a disaster. It may help people to be aware that cooking methods can create different chemical reactions that might affect sensitivity one thing or another.

    Suzanne Clement
    Posted February 10, 2015 at 2:47 pm

    […] 4) Do an allergy/food sensitivity elimination diet. Allergy elimination diets can be very strict, but very eye opening in terms of pinpointing foods that cause you issues.  (This is a great outline from Whole Health Chicago) […]

    Food Affects Mood | Holistic Change
    Posted December 10, 2014 at 4:46 am

    Hi there, I started the elimination diet 3 weeks ago, and have been suffering from more bloating/digestive problems since. Should I stick it out another week, or go in I see my doc?

    Posted November 7, 2014 at 6:58 pm

      Samantha; probably best to check in with your doctor.

      Dr. R
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    Posted September 5, 2014 at 7:48 pm

    The elimination diet involves removing foods or ingredients you think may be causing you allergy symptoms or sensitivities. People with digestive problems, bloating, stomach aches, and other issues should follow the diet. The diet usually eliminates the most common allergens, but it’s based on trial and error to identify specific allergic reactions. That’s why it takes time to complete the diet and find out the foods you have to avoid. Immuno Laboratories Bloodprint® is a simple blood test that pinpoints the foods that trigger your inflammation, chronic problems, fatigue, weight gain, and discomfort. We have an excellent FREE booklet to better understand how elimination diets can improve your health.

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    Posted July 23, 2014 at 3:36 pm

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