In my teens and early twenties, I suffered from heartburn (acid reflux) almost every day. Some people carried around chapstick and coins for the payphone in their pockets. I carried rolls of Tums & Rolaids. Not for “just in case” but because they were the only thing that quelled the pain inching its way up my throat shortly after I ate. They were a staple of my diet.
I was on my high school's water polo and swim teams, I spent my summers working as a lifeguard & skiboat driver out on Catalina Island. I was fast, flawlessly tanned and had sunbleached hair. I looked healthy but there was something wrong beneath the surface.
In chemistry class, I learned about acids and bases. Swim practice started shortly after lunch and we trained all the way until sunset. It was always a rough time, the heartburn would set in by the 3rd lap. I couldn't carry antacids in my speedos. I know it sounds disgusting, but I was in desperate discomfort. Knowing that the pool had chlorine (base) in it, I would take small sips of the water to help ease the burn, and it usually worked. I knew I had to do something about it.
Sure, I recognized the foods that made it worse. The pastas, the breads, the pizza & anything fried. But they were hard to avoid. Instead of a salad bar, my school had a nacho bar. The turmoil in my stomach and throat was excruciating. And it went on for years.
In my late 20’s, I finally went to a nutritionist. He explained to me why I was dealing with these maladies and taught me about ways to reset the gut and find the foods that were causing the discomfort. We all have unique sensitivities and intolerances. And we all respond differently to the foods we consume. This is what I was recommended, learned, and how it helped:
What Is An Elimination Diet? (And Why It Helps With Food Sensitivities & Intolerances)
An elimination diet is a short-term, structured process where you remove certain foods you suspect are triggering symptoms and reintroduce them systematically to observe how your body responds. It’s one of the most reliable methods for identifying food sensitivities, intolerances or trigger foods tied to chronic issues like bloating, gas, migraines, fatigue, eczema, IBS, joint pain & my nightmare…acid reflux.
Step-by-Step: How It Works
1. Prepare & Plan Your Reset
Before clearing out your pantry and fridge, spend 1-2 weeks tracking your food and symptoms. Make note of your meals, snacks, times of day and any reactions (digestive symptoms, brain fog, mood changes, skin flare-ups, energy shifts). This baseline helps you to decide which foods to eliminate first and acts as your comparison later
Pro Tip: Use a simple food log or the Notes app to rate symptoms 1-10 after each meal. This will be helpful for you and your healthcare provider.
2. Consult a Healthcare Professional
Contrary to trending DIY guides, an elimination diet comes with risk: potential nutrient gaps, misdiagnosis of serious conditions (like celiac disease or an immune hypersensitivity), and false positives if foods aren’t tested methodically. Working with a registered dietitian or physician ensures you’re eliminating the right foods and staying safe.
3. Eliminate Suspected Foods (The Elimination Phase)
For 2 to 4+ weeks, remove all foods on your trigger list from every meal, no accidental bites or hidden ingredients. Common culprits can include:
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Gluten (wheat, rye, barley)
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Dairy (milk, cheese, yogurt)
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Soy
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Eggs
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Corn
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Nightshades
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Certain additives (MSG, sulfites)
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Histamines
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Sugar & sweeteners
*A common sight before an elimination diet: Processed foods, sodas and take out that may contribute to food sensitivities and digestive issues:
During this period:
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Read labels meticulously
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Eliminate cross-contamination
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Hydrate, sleep well and manage stress
One of the hardest parts of an elimination diet isn’t discipline, it’s knowing where to start.
When you are staring at a list of common food triggers, it can feel overwhelming. Removing everything at once isn’t realistic for most families and cutting foods blindly can lead to unnecessary restrictions or nutrient gaps.
Some people choose to begin with an at-home analysis like 5Strands food intolerance tests to get an initial list of foods that might be worth exploring first. Many users report that having a personalized review helps them feel less overwhelmed when deciding which common culprits (gluten, dairy, etc.) to prioritize in their elimination phase. Keep in mind that hair analysis like this is not a medically validated diagnostic tool and results should always be cross-checked with your own symptom tracking and discussed with a healthcare professional before making big dietary changes. Elimination diets remain the gold standard for identifying personal food triggers.
4. Track & Evaluate
Keep writing every day
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What foods you ate
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How you felt afterward
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Any physical, mental or skin symptoms
This step isn’t optional, it’s what turns removal into data you can interpret
5. Reintroduce Foods Methodically
After your elimination window, begin reintroducing one food at a time over 2-3 days while watching closely for symptoms. If reactions return, you’ve likely found a trigger. If not, move on to the next food group.
Example reintroduction plan:
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Day 1: Small portion of food A
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Days 2-3: Increase portion and monitor
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If reaction occurs: Remove Food A, wait until symptoms subside before trying next
Putting It All Together: A Simple 7-Step Protocol
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Baseline tracking (1-2 weeks)
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Healthcare consultation & professional guidance
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Clear out trigger foods
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Strict elimination diet
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Daily symptom tracking
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Methodical reintroduction
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Long-term evaluation & lifestyle plan (with ongoing professional support if needed)
Safety Considerations
Many people use an elimination diet for food intolerances to uncover hidden triggers without guesswork. Even though elimination diets are common, there are risks if done incorrectly:
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Nutrient deficiencies from cutting major food groups
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Social challenges, anxiety or disordered eating patterns
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Masking underlying conditions
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False negatives/positives if reintroduction is rushed
Always check with a professional, especially if you’re pregnant, breastfeeding or have chronic conditions.
Before starting a strict elimination phase, many people find it helpful to gather as much information as possible about their potential sensitivities.
One optional approach some individuals take is using non-invasive at-home hair analysis such as 5Strands. The company provides a personalized report listing foods that may be creating bioresonance stress responses in the body.
If you decide to try it, you can cross-reference the report with your symptom log and choose a smaller number (3-6) of the highest flagged items to remove first, rather than attempting a very broad elimination right away. This can make the process feel more manageable, especially for busy parents.
Important: Hair testing is not a diagnostic medical test, is not recognized by major allergy or immunology organizations as reliable for identifying food intolerances and should never replace guidance from a registered dietitian or physician. Always consult a healthcare professional before eliminating major food groups, particularly if you suspect celiac disease, a true allergy or another medical condition.
Hair analysis testing aims to detect bioresonance stress responses to foods and environmental triggers. When certain foods are removed, many people report improved energy and clearer mental focus within weeks.
Awareness is often the most significant step to encourage change.
An elimination diet isn't a fad, it’s a research based diagnostic tool. When done with intention and support, it can finally pinpoint food triggers that have been disrupting your health for years.
These days, all I carry around in my pocket is chapstick and sometimes a few coins just in case I walk past a wishing well with my kids. I haven’t experienced heartburn or have had a need for antacids in over a decade. Oh, I don’t ever sip on pool water anymore either.
Author's Note: I am not a doctor or nutrition specialist, but I am a man who has dealt with many health obstacles in my 47 years of life. I’ve spent decades and more money than I care to share seeking out ways to heal myself from digestive issues. I’ve done the research and experienced the results of my findings first hand. We are all different and our bodies respond to the things we eat in various ways. This piece represents my journey and the particulars I’ve learned in the process.
