How to Successfully Follow a Food Elimination Diet
Dietary changes and food elimination diets are treatments that I routinely recommend to patients when clinically appropriate. Having experienced the benefits of this approach in my own life, I know how important it is to make dietary changes. Patients remind me, however, that it is not always easy to change something we do every day, three or more times a day, and have done it for as long as we can remember.
Starting a food elimination diet can be challenging, especially during the first few days as you adjust to new eating habits. Planning meals and maintaining a consistent routine can make the transition easier.
After more than a decade of eating this way, I have forgotten the challenges of eating a diet free of gluten, dairy, eggs, and soy, because it is now a habit. I no longer spend much time thinking about what I am going to eat at work, at home, at a party, a family gathering, or while traveling. I do not crave food on my avoidance list. Temptation is rare, but when it does occur, I have developed strategies to manage it.
How Can You Adjust to a Food Elimination Diet?
Eating outside of the Standard American Diet didn’t start as a habit. It began when I chose to feel good regularly over the instant gratification of the comforting taste and feel of cheese, bread, cream, bagels, pizza, or cake. It took willpower to say no to foods I really wanted day after day, find recipes and foods that fit my diet, and create new eating patterns.
At first, I thought about the food I wasn’t supposed to eat all the time. Walking through the bakery section of the grocery store felt like a constant test of my determination. I struggled to find meals without those foods. Some days, I missed meals because I didn’t know what to eat or didn’t have food available. Other days, I ate foods I was trying to avoid for the same reasons.
At restaurants, I had to think about how to order to avoid these foods and how to resist the bread, rolls, and other foods they brought before the meal when I was really hungry. I’ve asked the waiter to take them away (or not bring them in the first place), asked whoever I am with to put the foods I am avoiding as far away from me as possible, and asked them to help me stick to my choices. Now, it isn’t even a conscious thought.
Managing Food Cravings During an Elimination Diet
An elimination diet involves temporarily removing specific foods to help identify potential dietary triggers. Foods may then be reintroduced systematically under professional guidance while maintaining balanced nutrition.
Having a mantra about the choice you are making and why can help during challenging moments. This is your body, which you will live in for the rest of your life. How do you want to feel, and what are you willing to do to feel that way?
As you develop new eating habits, managing food cravings can become easier. Staying consistent with your dietary choices and recognizing craving triggers can help you adjust to your new routine.
It is not unusual for cravings to return when previously avoided food is eaten again.
Practical Tips for Overcoming Food Temptations
To set yourself up for success, make a list of situations that may involve temptation before starting an elimination diet. Some common ones are parties, traveling, and family gatherings. Plan how you will manage these temptations. Create a strategy for each situation.
One strategy I have used is eating before going to a party or gathering so that I have a full stomach and find it easier to stick to my food choices. Another option is to take food that you can eat with you so that you have something satisfying to enjoy. You can even share your special food and this part of your life with your friends.
Building Healthy Eating Habits That Last
Every time you come up against a temptation, follow the strategy that you have created to help yourself succeed. After responding to the same situation repeatedly, you can gradually create a pattern that becomes a habit. Once something becomes a habit, it generally requires less conscious effort to maintain.
How Can You Stay Motivated During an Elimination Diet?
Create a reward system for when you resist temptation. Perhaps it is a relaxing bath, a few minutes to watch the sunset over the Bay, or a treat that fits your dietary plan.
Building healthier eating habits takes time and consistency. Along the way, acknowledge your progress and the effort you are making to support your health and well-being.
Personalized naturopathic care by Dr. Elizabeth Korza focuses on root causes, women’s health, digestion, and long-term wellness. Book your consultation today.
