<p>Food sensitivities are increasingly common, with an estimated<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6682924/" target="_blank" rel="noopener"> 20% of the global population</a> potentially living with a food sensitivity or allergy. Many more of us experience symptoms like bloating, stomach upset, skin issues and headaches and yet standard tests can’t explain why. An <a href="https://pubmed.ncbi.nlm.nih.gov/38261686/" target="_blank" rel="noopener">elimination diet</a>, when performed correctly, may provide a structured, evidence-informed method to uncover potential food intolerance and help with symptom control. However, such a diet is by no means a ‘quick fix’, it requires strict compliance and professional help to ensure you remain well nourished, that said it may provide some valuable insights into your current health and diet. Read on to discover more.</p><p>Discover all about food intolerance and whether you should invest in a <a href="/health/special-diets/food-intolerance-tests-are-they-worth-it" target="_blank" rel="noopener">food intolerance test</a> and find plenty of recipe inspiration, including delicious ideas suitable for <a href="/recipes/collection/gluten-and-dairy-free-recipes" target="_blank" rel="noopener">gluten- and dairy-free diets</a>.</p>
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<p><a href="https://www.instagram.com/kerry_torrens_nutrition_/">Kerry Torrens</a> BSc (Hons) PgCert MBANT is a registered nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy, and a member of the <a href="https://bant.org.uk/">British Association for Nutrition and Lifestyle Medicine (BANT)</a>. A contributing author to Good Food for over 15 years, she has also been an expert speaker on BBC radio and at Good Food Shows, and works with top chefs and major food brands on nutritional guidance.
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<img src="https://images.immediate.co.uk/production/volatile/sites/30/2025/08/Kerry-Torrens-5fccd43.jpg" width="900" height="991" alt="Headshot of Kerry Torrens" title="Kerry Torrens" />
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<h2 id="what-is-an-elimination-diet-1426e6db">What is an elimination diet?</h2><p>An elimination diet involves temporarily removing certain foods from your diet that you suspect may trigger symptoms. Once you identify these potential triggers you can restrict them, one at a time, to see if there is any improvement in your symptoms, then carefully reintroduce the food to assess your tolerance.</p><p>An elimination diet demands a fair amount of willpower because compliance, attention to detail and commitment are key to arriving at accurate and relevant results. When foods are reintroduced, you will need to do this in a controlled manner, so you can assess how you react to each food. This trial-and-error approach can help narrow down suspect foods and help you discover that you can tolerate a certain amount of the food without experiencing symptoms.</p><h2 id="food-allergies-vs-food-intolerance-33b92e79">Food allergies vs food intolerance</h2><p>There’s an important difference between a food allergy and an intolerance. A food allergy occurs when your immune system overreacts to a food, symptoms will appear quickly, in some cases within 10-20 minutes, although a reaction can take up to 2 hours. For those with an immunoglobulin E (IgE)-mediated food allergy, even small amounts of the food can cause a severe and even life-threatening reaction called <a href="https://www.allergyuk.org/about-allergy/anaphylaxis/" target="_blank" rel="noopener">anaphylaxis</a>.</p><p><a href="https://www.nhs.uk/conditions/food-intolerance/" target="_blank" rel="noopener">Food intolerances</a> are less severe and as a result often trickier to diagnose, they can occur for a number of reasons, for example one such explanation is that the body is lacking the digestive enzyme needed to properly digest a food. With these types of sensitivities, the symptoms may be delayed which makes identifying the trigger difficult. <a href="/health/special-diets/food-intolerance-tests-are-they-worth-it" target="_blank" rel="noopener">Skin-prick testing and lab blood tests</a> are available, but the most effective and accurate way of identifying problem foods may be via an elimination diet.</p>
<img src="https://images.immediate.co.uk/production/volatile/sites/30/2026/08/Paperwork-6ae7928.jpg" width="3000" height="2000" alt="Paperwork showing allergy triggers and a blood sample vial alongside" title="How to identify food intolerances with an elimination diet" />
<h2 id="how-to-start-an-elimination-diet-e6610487">How to start an elimination diet</h2><p>This diet should be conducted for as <a href="https://pubmed.ncbi.nlm.nih.gov/25471897/" target="_blank" rel="noopener">short a time as possible</a>, and be followed by reintroduction of the food to establish your tolerance levels, if any. This helps to ensure a balanced, varied diet and minimises any detrimental impact on levels of beneficial gut bacteria. Before you start, arm yourself with all the information you need and if appropriate consult a qualified health professional to check that your nutritional requirements will be met and to guide you through the process.</p><p>Start off by not altering your usual diet, but recording in a diary or on a smartphone tracker what, when and how you are eating, plus any symptoms, when they occur and how long they last. Be thorough and include condiments, treats, drinks and snacks – this is best done in real time so you don’t forget items. You will need to do this over a seven to 14-day period and assess your findings to decide which food or drinks, if any, may be causing you a problem.</p><p>If at the end of this step you think the trigger maybe wheat or gluten, speak to your GP or a registered dietician in case it is appropriate for you to test for <a href="https://www.nhs.uk/conditions/coeliac-disease/diagnosis/" target="_blank" rel="noopener">Coeliac disease</a> – this is important before you proceed to the next step. Similarly, if you suspect a problem with dairy (lactose) or fructose, your GP or dietician may suggest a <a href="https://www.nhs.uk/conditions/lactose-intolerance/diagnosis/" target="_blank" rel="noopener">hydrogen breath test</a>, again this should be done before you eliminate these foods from your diet.</p><h3 id="the-elimination-phase-5b5087d4">The elimination phase</h3><p>Once you’ve identified the suspect food(s), you will need to familiarise yourself with suitable alternatives, so you can remove the food, while still maintaining adequate nutrition. Set yourself realistic goals, an elimination diet is both challenging and time-consuming so it is important to understand that results may not be immediate and it may take some trial and error to arrive at the right conclusion. Be sure to monitor and record how you feel. If you identified several foods, you should refer to your dietician for guidance.</p><p>The elimination phase is likely to take some time (typically two-six weeks), so don’t be tempted to rush, and be sure to keep accurate and complete records of your findings.</p><h3 id="the-reintroduction-phase-b4fb3e8c">The reintroduction phase</h3><p>This phase helps confirm your suspicions and may help you understand your tolerance threshold. On day one, reintroduce a suspect food, but only at a third of your normal portion, depending on your response you may be able to increase the amount gradually over the next three days, then wait two-three days for symptoms to appear, this is followed by a 48-72 hour gap before the next food is tested. Should you get symptoms, wait until you are symptom-free before you try the next test food.</p>
<img src="https://images.immediate.co.uk/production/volatile/sites/30/2026/08/Food-allergens-80e3b65.jpg" width="3046" height="2031" alt="How to identify food intolerances with an elimination diet" title="Food allergens" />
<h2 id="foods-to-remove-3094075c">Foods to remove</h2><p>Eight foods are known to cause 90% of all food allergies and interestingly these same foods are often the cause of common sensitivities in people who are not allergic, these foods include:</p><ul><li>Milk</li><li>Eggs</li><li>Soy</li><li>Wheat</li><li>Tree nuts</li><li>Peanuts</li><li>Fish</li><li>Shellfish</li></ul><p>Other foods and common ingredients that may be a problem include:</p><ul><li>Alcohol</li><li>Corn</li><li>Histamines, commonly found in foods like cheese, avocado and chocolate</li><li>Gluten, found in wheat and certain other grains</li><li>Fructose</li><li>Lactose</li><li>Yeast</li><li>Salicylates, natural chemicals found in some plants, like prunes</li><li>Sulphites, found in wine, beer, processed foods, dried fruits etc.</li></ul><h2 id="foods-you-can-eat-54fa771a">Foods you can eat</h2><p>This will depend on your food triggers and what type of food intolerance you may have. For example, if you have been diagnosed with a <a href="https://www.nhs.uk/conditions/lactose-intolerance/treatment/" target="_blank" rel="noopener">lactose intolerance</a> this is unlikely to change, but you can take steps to successfully manage your symptoms, such as <a href="/health/special-diets/best-milk-alternatives" target="_blank" rel="noopener">replacing dairy foods</a> with lactose-free products or fortified plant-based dairy alternatives.</p><p>Other useful foods that are often acceptable to include are:</p><ul><li>Most vegetables but typically not those of the nightshade family</li><li>Most fruits but not citrus</li><li>Rice, quinoa and buckwheat</li><li>Meat such as lamb, wild game and poultry</li><li>Olive, flaxseed and coconut oils</li><li>Plant dairy alternatives (fortified) such as coconut milk, unsweetened rice milk.</li></ul><h2 id="elimination-diet-benefits-4c4cc6da">Elimination diet benefits</h2><p>Although a food intolerance can make you feel quite unwell and, in some cases, have a significant impact on your work and social life it is important to remember that an intolerance, unlike an allergy, is not life threatening. That said, an elimination diet, done appropriately, can help you understand the implications of your dietary choices, be a <a href="https://www.ncbi.nlm.nih.gov/books/NBK599543/" target="_blank" rel="noopener">valuable tool for managing a food intolerance</a> and as a result lead to an improvement in your overall health and well-being.</p><h2 id="elimination-diet-risks-5061b2b9">Elimination diet risks</h2><p><a href="https://www.ncbi.nlm.nih.gov/books/NBK599543/" target="_blank" rel="noopener">Elimination diets</a> are detail oriented and very challenging to comply with, which means many find them difficult to complete. Severely restricting your diet, without professional guidance, is not a sustainable way to eat and may lead to <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10960192/" target="_blank" rel="noopener">nutrient deficiencies and associated issues</a>. This is because elimination involves removing all forms of the trigger food, depending on the food type this may compromise an adequate and balanced diet and <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10960192/#sec0008" target="_blank" rel="noopener">lead to nutritional risks</a>. Such a restrictive diet may also have an adverse psychological impact, resulting in disordered eating and possible eating disorders. You should also be prepared for potential cravings for eliminated foods as well as changes to your mood.</p><p>Even when conducted for a relatively short period of time an elimination diet may cause rapid and significant <a href="https://pubmed.ncbi.nlm.nih.gov/34022450/" target="_blank" rel="noopener">shifts in the gut microbiome </a>(the community of beneficial microbes that live in your gut), which may have long-term consequences for the digestive process and your wider health.</p><p>Elimination diets can help determine food intolerances, but they are not for everyone and if you are considering adopting this approach you should seek professional advice and guidance to ensure you are fully supported and informed.</p><p>If you believe your symptoms are the result of a classic allergy rather than a food intolerance, speak to your GP for referral to an NHS-approved diagnostic IgE testing facility, which also offers professional dietetic support.</p><h3 id="enjoyed-this-read-more-of-our-health-guides-c6e47c25">Enjoyed this? Read more of our health guides</h3><p><a href="/health/special-diets/food-intolerance-tests-are-they-worth-it" target="_blank" rel="noopener">Food intolerance tests: are they worth it?</a><br><a href="/health/health-conditions/top-20-low-histamine-foods" target="_blank" rel="noopener">Top 20 low-histamine foods</a><br><a href="/health/special-diets/what-low-histamine-diet" target="_blank" rel="noopener">What is a low-histamine diet?</a><br><a href="/health/health-conditions/all-you-need-to-know-about-food-allergies" target="_blank" rel="noopener">All you need to know about food allergies</a><br><a href="/health/special-diets/spotlight-dairy-free" target="_blank" rel="noopener">What is a dairy-free diet?</a></p><hr><p><em>All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website </em><a href="http://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener"><em>terms and conditions</em></a><em> for more information.</em></p>
