3 Things You Need to Know Before Starting an Elimination Diet for Gut Health

Elimination diets can be a game changer for people struggling with gut health issues, but they aren't always easy. Whether you're dealing with IBS, bloating, or general discomfort, starting an elimination diet requires preparation, patience, and the right mindset. In this post, we’ll break down the three essential things you absolutely need to know before diving into an elimination diet, particularly the Low FODMAP diet, which is one of the most commonly used protocols for gut health.

1. Lay a Strong Foundation First

Before you even think about eliminating foods from your diet, it’s crucial to make sure the basics are in place. If you start an elimination diet without addressing the core factors that are contributing to your gut issues, you’re not going to see the results you’re hoping for.

There are a number of factors that can place stress on your gut, including:

• Eating too quickly

• A diet high in processed foods and low in fiber

• Psychological stress

• Physical stress like overtraining or lack of movement

• Poor sleep quality

When clients first come to work with me, we start by addressing these basic habits. Why? Because if we don’t fix the underlying issues, a gut protocol won’t be nearly as effective. It’s like building a house on a shaky foundation—it may look good initially, but down the road, the cracks will start to show.

So, what does this mean for you? Before jumping straight into eliminating foods, take the time to improve your overall food quality and habits. If your gut is being stressed by factors like poor sleep or a high intake of processed foods, then addressing those issues first will create the best foundation for the elimination diet to work effectively.

2. An Elimination Diet Is Temporary, But It Will Take Time

One of the most common misconceptions about elimination diets is the idea that you’ll have to avoid certain foods forever. While it’s true that there are foods you may need to avoid for the long term, an elimination diet is meant to be a temporary process, not a life sentence.

The goal of an elimination diet is to identify which foods are triggering symptoms by temporarily removing them and then reintroducing them to see how your gut reacts. When you remove these trigger foods, you're giving your gut a chance to heal and reset.

The process can take anywhere from 6 to 16 weeks, depending on the severity of your symptoms and how closely you stick to the protocol. Here's a general breakdown of what to expect:

• 6-8 weeks of complete elimination, where you remove all foods in the low FODMAP categories

• If symptoms persist, an antimicrobial treatment may be necessary for an additional 4-8 weeks

• Once your symptoms begin to improve, a 6+ week reintroduction phase begins where you gradually add foods back into your diet

It’s important to note that this process is not immediate. Some people start to feel better after just a couple of weeks, while others may take longer to see results. The good news is that if done correctly, an elimination diet can provide significant relief, especially when paired with an antimicrobial protocol if necessary.

3. Mindset is Everything

When it comes to an elimination diet, mindset is everything. It’s so easy to slip into all-or-nothing thinking, where you feel like you have to be perfect or you’re failing. But the reality is that life happens, and mistakes will be made along the way.

If you slip up and eat a trigger food, it doesn't mean you have to restart the entire process. Yes, it may set you back a bit, but it's not the end of the world. The key is consistency, not perfection.

I always tell my clients to ask themselves:

• “Can I minimize my symptoms if I accidentally eat a trigger?”

• “How can I advocate for my dietary needs when eating out or attending social events?”

• “How can I still enjoy life while sticking to my goals?”

In addition, sustainability is crucial. If you don’t find ways to make the process work for your lifestyle, it will be difficult to stick with it long enough to see results. Here’s how you can make it work for you:

• Pack snacks for work, travel, and social events

• Plan ahead by looking at restaurant menus before eating out

• Advocate for yourself when ordering food, so you can make the necessary adjustments to fit your elimination diet

• Don’t stress over perfection—this process is meant to work for your long-term gut health, not create additional anxiety.

Final Thoughts

Elimination diets, particularly the low FODMAP diet, can be incredibly effective for healing gut issues, but they’re not a quick fix. They require time, patience, and a solid mindset. You can’t expect to jump into this process without first addressing the basics of gut health, and you shouldn’t expect to eliminate foods forever. In most cases, with the right approach, you’ll be able to reintroduce trigger foods after some time and healing.

The most important thing is sustainability. By setting yourself up for success with the right mindset, planning, and patience, you can take control of your gut health and experience lasting relief.

And remember, this process is temporary—short-term sacrifice for long-term health. If you're struggling to navigate this process on your own, working with a coach like myself can help guide you through this journey and ensure you stay on track. I’ve also created a community of clients who are doing elimination diets together, so they have support and accountability every step of the way.

Ready to kickstart your gut health journey? Let me help guide you through it.

Key Takeaways:

• Start with the basics before diving into an elimination diet.

• Elimination diets are a temporary process that take time—don't expect instant results.

• Mindset is crucial for success, and it’s okay to make mistakes along the way.

• Sustainability is key—make the process work for your lifestyle to see lasting results.