The Gold Standard Elimination Diet: A Step-by-Step Guide to Clearing Inflammation

"The purpose of an elimination diet is to ask your body questions about the foods it has to cope with and give it a chance to tell you which ones make it ill." — Jonathan Brontone, MD & Linda Gamlin, Food Allergies and Food Intolerance

Introduction

You're eating clean, yet you still feel sluggish, inflamed, and foggy. You know something's off, but you can't quite put your finger on it.

Maybe your doctor told you your symptoms are "normal" or "just part of aging." Maybe she's even implied it's all in your head. So frustrating!

So you've tried programs, supplements, biohacks and maybe medications. You've cut gluten, dairy, alcohol, and sugar—and while you've had some relief, your symptoms still linger.

Here's why:

Chronic inflammation is insidious. Taking curcumin, following a generic "anti-inflammatory diet," or plunging into an ice bath won't fix the real problem—because the real problem is unique to you.

To truly reset your body and get on track, you need to eat foods best for your unique biochemistry.

How do you know which foods are actually best for you? A precision-based elimination diet.

For a hundred years, elimination diets have been the gold standard for reducing inflammation, resetting the immune system, and uncovering hidden food sensitivities. But traditional methods can be slow, restrictive, and frustrating.

At Optimal AF, we take an advanced, science-backed approach. Using leading-edge laboratory testing, we can pinpoint a broader range of "safe" foods, allowing for a more effective and enjoyable elimination program.

This guide walks you through how to do an elimination diet the right way—it shows you the same process we use with our clients.

What Is an Elimination Diet?

Elimination diets are simple in concept but challenging to execute effectively.

They work by—you guessed it—eliminating all potential inflammatory triggers from your diet, allowing your body to reset, and then methodically reintroducing foods to identify your specific triggers and keep your inflammation load low.

There is little benefit to doing an elimination diet halfway, and unlike other diets—say for weight loss— there are no "cheat" days. Even one inflammatory-inducing food can stoke your inflammatory cycle, prolong symptoms and delay healing.

All true elimination diets contain two parts:

1. Exclusion (Elimination), and

2. Reintroduction.

The Two Essential Parts of Elimination Diets

1. Exclusion Phase
During this initial phase, you exclude any and all foods that might cause inflammation in your body. Dr. Jonathan Brontone and Linda Gamlin describe this as creating a period of "silence" within your body—a time when inflammatory symptoms subside, allowing your system to heal [1].

Traditionally, before advanced food sensitivity testing became available, this phase was (and in many ways still is) highly restrictive.

Depending on symptom severity, you might eat only 2-3 foods (often lamb and pears or rabbit and rice) for one to four weeks, as these were rarely consumed in the typical American diet and less likely to trigger reactions.

While still effective, this approach to exclusion can be challenging to sustain.

The key to success in this phase is the complete removal of all potentially inflammatory foods. Even one inflammatory trigger can maintain the inflammatory cycle, which explains why partial elimination approaches often fail to produce significant results.

2. Reintroduction Phase
Following the elimination period, foods are strategically reintroduced one at a time, typically every 2-3 days (unless you use food sensitivity testing, which can guide you on a faster reintroduction phase). During this phase, careful monitoring—often via a food journal—is crucial. The connection between eating a food on Monday and experiencing symptoms on Wednesday isn’t always obvious without careful observation.

This methodical approach allows you to precisely identify which foods are your personal inflammatory triggers, creating a customized blueprint for long-term health.

The Complete Timeline

From elimination through methodical reintroduction, the entire process can range from 3 months for milder cases to 12 months for more complex autoimmune conditions.

At Optimal AF, we’ve standardized this timeline to 6 months, boosted by advanced laboratory testing that identifies a wider variety of safe* foods (usually 20–30 ingredients). This means you start with greater diversity and precision, while still achieving the inflammatory reset your body needs.

*"Safe" foods are those unlikely or less likely to cause inflammation to your specific biochemistry

Why Do an Elimination Diet to Calm Inflammation?

The fastest way to reduce inflammation in your body is through what you eat.

For millennia, we’ve known that food is medicine. Now, modern research confirms what ancient wisdom long understood: dietary changes produce rapid shifts in health and inflammatory markers.

• A study in Nature demonstrated that dietary modifications can alter inflammation-related gut microbiome pathways within 24–72 hours [2].

• Another paper in Cell Metabolism showed that a short-term fast (24 hours) significantly downregulated pro-inflammatory cytokines and activated anti-inflammatory cellular responses [3].

But you don't necessarily need to fast to clear inflammation. For many people, simply removing common inflammatory triggers—such as alcohol, gluten, dairy, sugar, and highly processed foods—can reduce inflammation and improve symptoms.

For those with persistent inflammation, unexplained chronic symptoms, autoimmune disease, or performance plateaus, a structured elimination diet can be the breakthrough you seek.

This is why Optimal AF's Food First approach is built around a structured elimination protocol—designed to quickly remove inflammatory triggers, reset the body's inflammatory response, and create a foundation for sustained health and performance.

Why is Inflammation Such a Problem Today?

Rates of chronic inflammatory diseases—including cancer, metabolic disorders, autoimmune conditions, depression, and anxiety—are skyrocketing. Many of the chronic diseases we face today were exceedingly rare or didn't even exist 100 years ago!

So, what's changed?

The short answer: Our modern lifestyle is a perfect storm for chronic inflammation.

1. We are physically disconnected from the Earth.

We humans evolved in direct contact with nature, yet today, we spend most of our time literally and figuratively disconnected from the earth, wearing rubber-soled shoes, cut off from the grounding effects of the Earth’s electromagnetic field. Earthing (AKA Grounding) is shown to reduce inflammation. For a free anti-inflammatory treatment, go outside and place your bare feet on the ground.

2. Our diets have become dependent on just four main crops.

Wheat, corn, soy, and rice dominate the modern industrial food system, leading to a lack of dietary diversity and an over-reliance on processed and ultra-processed foods. Traditional diets contained hundreds of plant species, often living in closer quarters with other animals, feeding a richer, more diverse microbiome, which has been shown to promote health and homeostasis.

3. Our microbiomes are less diverse, fueling inflammatory disease.

Fascinating research from the Microbiome Conservancy shows that modern lifestyles have severely reduced gut microbial diversity, which is associated with higher incidences of inflammatory diseases from cancer and cardiovascular disease, and depression and dementia. The overuse of antibiotics, pesticides, and ultra-processed foods has further wiped out beneficial bacteria, increasing our susceptibility to inflammatory diseases.

4. Even “healthy” food is nutritionally depleted.

Industrial farming has stripped soil of essential nutrients, meaning today’s fruits and vegetables contain a fraction of the vitamins and minerals they did a century ago. Pesticides and herbicides—like glyphosate—disrupt gut health and trigger inflammation.

The way we store food (often for months or years before consumption) promotes mold growth and toxin accumulation, further taxing the immune system.

5. Chronic stress and artificial stimulation fuel inflammation.

Our ancestors lived with short bursts of stress, while today, we exist in a state of constant low-grade stress—wars, pandemics, political unrest, deadlines, notifications, financial pressures.

Blue light exposure from screens disrupts our circadian rhythms, impairing sleep, which is essential for anti-inflammatory repair processes. Sleep deprivation alone has been shown to increase inflammatory markers like CRP and IL-6.

Given all this, it’s no wonder so many of us walk around chronically inflamed—even those of us who have adopted “healthy” lifestyles.

Common Symptoms of Chronic Inflammation:

• Joint pain and stiffness

• Fatigue and brain fog

• Digestive issues (bloating, constipation, diarrhea)

• Skin conditions (eczema, psoriasis)

• Frequent infections

• Unexplained weight gain or loss

• Mood changes (anxiety, depression, irritability)

• Sleep disturbances

• Headaches and migraines

• Muscle weakness or soreness

• Chronic body aches

• Allergic reactions

• Cardiovascular issues (elevated blood pressure)

• Insulin resistance/metabolic issues

A 2019 study in Nature Medicine identified chronic inflammation "lead[ing] to several diseases that collectively represent the leading causes of disability and mortality worldwide" [4]. A more recent editorial in Cells declared inflammation "The Cause of All Disease" [5]. For more insights, visit the visit the Optimal AF Science Page.

Food Allergies, Food Sensitivities, Food Intolerances and Celiac Disease

One common misconception about elimination diets is that they are best for identifying food allergies. While allergies may be identified during such a process, there are other, more subtle reactions that elimination diets may catch that other diagnostic tools often miss.

While we'll dive deeper into this topic in a future post, here's what you need to know now: there are several types of adverse food reactions that all have a negative effect on your body and health: allergies, sensitivities, intolerances, and Celiac disease.

1. Food Allergy

Most people know if they have a food allergy—the reaction is immediate, often severe, and easy to identify.

Allergies:

• Involve IgE-mediated immune responses that typically occur rapidly (minutes to hours)

• Produce consistent, often severe reactions regardless of dose (even trace amounts)

• Can cause anaphylaxis and other acute symptoms

• Can be reliably detected through skin prick tests and IgE blood tests through your Allergist.

If you suspect you have food allergies, but do not know, it's best to visit your Allergist.

2. Food Sensitivity

Unlike allergies, sensitivities involve delayed immune reactions that mostly involve non-IgE antibodies and mediators. These reactions can take as long as 96 hours to manifest, which makes food sensitivities particularly difficult to identify without a structured approach or advanced testing.

Moreover, because sensitivities are often dose-dependent, you might notice symptoms worsen or improve without clear reason—when in reality, it's the cumulative effect of consuming inflammation-triggering foods over several days.

Sensitivities:

• Often involve non-IgE pathways (including innate immune responses and mediator release)

• Can take 24-96 hours to manifest symptoms, creating a challenging "detective work" scenario

• Are typically dose-dependent and cumulative (small amounts may be tolerated until a threshold is reached)

• Can fluctuate based on overall inflammatory load, stress, and other factors

If you suspect food sensitivities but aren’t sure, a well-structured elimination diet is still the gold standard. While food sensitivity tests can help fine-tune your program, they aren’t a substitute for conducting a thorough elimination and reintroduction process.

3. Food Intolerance

Food intolerances are non-immune reactions that occur when your body cannot properly digest or metabolize a food component. The most common example is lactose intolerance, where individuals lack sufficient lactase enzyme to break down lactose (milk sugar). Unlike allergies and sensitivities, intolerances are not immune-mediated—they're metabolic issues.

Food Intolerances:

• Result from enzyme deficiencies or metabolic processing issues

• Primarily cause digestive symptoms (gas, bloating, diarrhea)

• Can sometimes be managed with digestive enzymes or supplements

• May worsen with age as enzyme production naturally decreases

If you suspect food intolerance, simply remove that food (dairy, alcohol, etc) for two weeks and see if your symptoms resolve. If you add the food back in and have the same reaction, it may be an intolerance.

4. Celiac Disease

Celiac disease is a unique autoimmune condition triggered specifically by gluten proteins found in wheat, barley, and rye. When individuals with Celiac consume gluten, their immune system attacks the small intestine, damaging the villi (finger-like projections that absorb nutrients). Celiac has a genetic component and is diagnosed with genetic testing and clinical observation.

Celiac Disease:

• Damages intestinal villi, potentially leading to malabsorption and nutrient deficiencies

• Can be diagnosed through blood tests and confirmed with intestinal biopsy

• Affects approximately 1% of the population

• Requires complete elimination of gluten-containing foods

• Is distinct from non-celiac gluten sensitivity, which produces similar symptoms without intestinal damage

- - - -

An elimination diet protocol is particularly valuable because it can identify all four types of reactions, especially the often-overlooked sensitivities that conventional testing frequently misses. By systematically removing potential triggers and carefully reintroducing them, you can uncover the specific foods that may be contributing to inflammation and symptoms in your unique body.

Why Not Just Cut Certain Foods I Think Cause Me Inflammation?

With the rise in awareness of food sensitivities, many people attempt to self-diagnose their inflammatory triggers by eliminating foods they suspect are problematic—like gluten, dairy, or nightshades.

Similarly, the growing popularity of at-home food sensitivity tests (such as Everlywell) has led many people to eliminate foods that these tests have told them are "bad" for them.

The problem with eliminating just a few foods—whether based on personal suspicion or a food sensitivity test—is that inflammation is rarely caused by a single trigger.

• Multiple Triggers: Many people react to more than one food.

• Masking Effects: Some inflammatory responses overlap or interact, making it difficult to pinpoint the true cause.

• Cross-Reactivity: Some foods share similar proteins, which can trigger immune responses to seemingly unrelated foods.

• Threshold Effects: Some sensitivities are dose-dependent—a small amount may be tolerated, but larger exposures push the body into an inflammatory state.

A paper in the American Journal of Clinical Nutrition noted that comprehensive elimination diets consistently outperform limited elimination approaches, especially for persistent symptoms [6].

The Gold Standard Elimination Protocol

Even with all the advanced food sensitivity testing, supplements and biohacks available today, the most effective way to reduce inflammation, identify food triggers, and reset the immune system is still through a properly conducted elimination diet.

Why? Because testing, supplements and biohacks alone do not account for the complexity of inflammatory responses in the body.

Many allergists, immunologists, and clinical nutrition experts—including the American Academy of Allergy, Asthma & Immunology (AAAAI)—still consider elimination diets the most reliable method for pinpointing food sensitivities and achieving symptom relief.

While laboratory tests can provide guidance, only a structured elimination and reintroduction process allows your body to reset and gives definitive answers about how foods impact your individual biochemistry.

What Is the Gold Standard Elimination Diet?

As stated above, the Gold Standard Elimination Protocol is a comprehensive, systematic dietary intervention that first removes all common and suspected food triggers for a set period, followed by a structured reintroduction process to assess reactions one food at a time.

This approach has a rich clinical history dating back to the 1920s.

• Dr. Albert H. Rowe formalized the remove-and-rechallenge method in the 1930s, publishing his findings in the landmark book Food Allergy: Its Manifestations and Control and the Elimination Diets—A Compendium (1931).

• The protocol was later refined by Dr. Walter Alvarez and further developed by Dr. William Crook in the 1980s, who connected food sensitivities to systemic conditions beyond the digestive system.

• Today’s structured elimination diets build on this foundation, incorporating modern advances in immunology, gut health, and metabolic science.

Who Benefits Most from Elimination Diets?

While anyone experiencing inflammation or those seeking an edge to their physical or executive performance can benefit from an elimination diet, research shows they're particularly effective for:

• Irritable Bowel Syndrome (IBS) and other digestive disorders

• Migraine headaches

• Autoimmune conditions (like rheumatoid arthritis, psoriasis, Hashimoto's)

• Chronic fatigue and fibromyalgia

• Skin conditions like eczema and psoriasis

• Joint pain and arthritis

• Mood disorders (anxiety, depression)

• Attention and focus issues (ADHD-like symptoms)

• Hormonal imbalances

• Sleep disorders

• Athletic performance issues

• Executive performance enhancement

• Metabolic syndrome/insulin resistance

A systematic review published in Current Gastroenterology Reports found that elimination diets showed particular promise for patients who had not responded adequately to conventional medical treatments, suggesting they address underlying mechanisms that standard approaches might miss [7].

Common Inflammatory Triggers to Consider Eliminating

While personalized food sensitivity testing (such as with the MRT) provides the most sophisticated and practical approach, these are commonly problematic food categories to consider in an elimination diet:

The Traditional "Big Nine" FDA-Recognized Allergens:

The FDA has recently revised their original "Big Eight" common food allergens to the "Big Nine," now officially including sesame. This update reflects the Food Allergy Safety, Treatment, Education, and Research (FASTER) Act, which took effect on January 1, 2023. These nine foods account for over 90% of documented food allergies in the United States.

If you're unsure where to begin with an elimination protocol, most experts recommend starting by removing these nine major allergens:

1. Milk - Includes all dairy products (cheese, yogurt, butter, whey, casein)

2. Eggs - Both egg whites and yolks

3. Fish - All finfish such as salmon, tuna, cod

4. Shellfish - Includes crustaceans (shrimp, crab, lobster) and mollusks (clams, mussels, oysters)

5. Tree nuts - Almonds, walnuts, cashews, pistachios, hazelnuts, etc.

6. Peanuts - A legume commonly associated with severe allergic reactions

7. Wheat - And all wheat products (bread, flour, etc)

8. Soybeans - Found in many processed foods, often as lecithin, protein, or oil

9. Sesame - Seeds and oils, appearing in various cuisines and products

Additional Common Inflammatory Triggers

Beyond common allergies, many people experience reactions to foods that aren't classified as allergens. While food sensitivities are highly individualized and vary from person to person, research and clinical experience have identified several common triggers that frequently contribute to inflammation and symptoms.

Consider eliminating these additional inflammatory foods as part of a comprehensive protocol:

• Gluten-containing grains (beyond wheat) - Barley, rye, spelt, kamut

• All dairy products - Even those labeled lactose-free may contain casein and whey proteins

• Refined sugar & artificial sweeteners - Including high-fructose corn syrup, aspartame, sucralose

• Corn and corn derivatives - Found in countless processed foods as corn syrup, cornstarch, dextrose

• Alcohol - All forms, particularly those with added sulfites like wine

• Caffeine (coffee, tea, chocolate) - Can trigger cortisol release and impact gut barrier function

• Nightshade vegetables (for some conditions) - Tomatoes, peppers, eggplant, potatoes, goji berries

• Processed vegetable oils - Especially those high in omega-6 fatty acids (soybean, corn, safflower)

• Artificial food additives and preservatives - Colors, stabilizers, emulsifiers

• MSG and flavor enhancers - Often hidden under names like "natural flavors"

• Sulfites and nitrates - Common in preserved meats, dried fruits, and wine

Environmental Considerations:

• Pesticides and herbicides (choose organic when possible) - Particularly glyphosate residues

• Mold and mycotoxins (in foods like coffee, nuts, dried fruit) - Can trigger immune reactions

• Heavy metals (particularly in some seafood) - May accumulate and contribute to chronic inflammation

• Microplastics and food packaging chemicals - Including BPA, phthalates, and other endocrine disruptions

The Five Phases of an Optimal AF Elimination Diet

At Optimal AF, we’ve refined the classic elimination diet into a prep week and four distinct phases, each designed to minimize frustration and maximize sustainable results.

We begin with advanced lab testing, which lets us pinpoint the best possible foods for your elimination journey—ensuring a smoother experience than traditional, guesswork-heavy approaches.

We then guide clients step-by-step through the following phases of exclusion and reintroduction:

Pre-Program: Testing & Preparation (1-2 weeks)

An elimination diet is not an easy thing to embark upon for many people. Food is one of our major relationships—it’s how we often show love (or any number of emotions) towards ourselves and others. Adherence to the program is key, so setting yourself up for success is essential. Before diving into elimination, proper preparation sets you up for success:

1. Personalized Testing: We use advanced sensitivity testing to target your unique inflammatory triggers—so you’re not randomly cutting out foods you love.

2. Mental Preparation: Reflect on your “why,” because motivation is key (this isn’t always easy!).

3. Kitchen & Pantry Overhaul: Clear out trigger foods, ensure your kitchen is stocked with the right tools and staples, not to mention the cookware and gadgets you'll need to prepare enticing, exciting meals.

4. Gradual Step-Down: Slowly reduce inflammatory foods, caffeine, alcohol, and sugar to minimize withdrawal symptoms.

5. Symptom Tracking: Document your symptoms and severity before you start—this baseline helps measure progress later.

Why This Matters

A solid foundation sets you up for success. It’s like assembling the right gear before climbing a mountain—non-negotiable if you want to reach the summit smoothly.

Phase 1: Elimination Phase (4 weeks)

Now that you have prepared your mind, body, kitchen and life, you are simply implementing your program. While this is simple, it is not necessarily easy to stick to. Remember: Timing is everything. You'll want this phase to fall at a time of life when you are most likely to be successful.

1. Crucial Reset: You’ll remove all major inflammatory foods at once. Zero exceptions.

2. Meal Prep & Strategy: Boredom or temptation can ruin progress. Plan how you’ll stay on track when you’re craving a croissant or a cookie!

3. Optimize the Basics: Focus on hydration and quality sleep—key factors for detoxification and healing. We include a number of lifestyle suggestions, like Earthing to support your program.

4. Symptom tracking: Document your baseline and monitor improvements at each step

Why This Matters

This phase lets your body actually clear the ongoing inflammation. It’s short (4 weeks), but it requires absolute commitment—think of it as “inflammatory rehab.”

Phase 2: Grow Phase (8 weeks)

After the Elimination Phase helps you reach a new health baseline, you’ll begin slowly reintroducing new foods—those our testing shows are least likely to reignite inflammation. Technically, you’re still excluding anything that hasn’t been cleared, so think of this as a careful expansion of your “safe” list.

1. Strategic Reintroduction: If guided by testing, add 1–2 “low reactive” foods daily. If you’re going purely by feel, a more traditional schedule of one new food every 2–3 days is safer.

2. Body Awareness: Keep noting any changes (energy dips, mood shifts, digestive upset, skin flare-ups, sleep disturbances).

Why This Matters

You’ve done the hard work of eliminating inflammation. Phase 2 ensures you don’t lose that progress by reintroducing foods too quickly. Slow, deliberate testing helps you pinpoint triggers accurately, saving you guesswork and frustration later on.

Phase 3: Expansion Phase (8 weeks)

Having introduced additional “safe” foods, you can now expand your variety further—cautiously adding categories like specific carbs, coffee, or sugar (if testing data allows) while keeping a close eye on inflammation levels. Think of it as broadening your culinary horizons without letting old triggers sneak back in.

• Expand your horizons: Test how some of the eliminated food groups (like grains, sugars, coffee, etc) affect your body. Go slow!

• Restaurant strategies: Learn techniques for dining out while adhering to your plan.

• Stress management: Implement practices to reduce the impact of stress on food reactions.

Why This Matters

By Phase 3, your diet no longer feels hyper-restricted. You can enjoy a wider range of foods, and you’re developing the practical life skills—eating out, combining foods, managing stress—to make your new, low-inflammation lifestyle stick.

Phase 4: Ascend Phase (ongoing)

The final phase focuses on long-term sustainability and continued improvement. This phase is about blending what you’ve learned into everyday life, ensuring you stay balanced and healthy for the long haul.

We like to say this final phase is about "living in choice;" now you know how certain foods make you feel and perform and you can choose to consume them or not.

• Lifestyle integration: Adapt your food knowledge to various life situations (travel, social events, holidays).

• Healing protocols: f needed, introduce targeted gut-healing regimens or nutrient therapies, based on testing and personal response.

• Environmental optimization: Go beyond food by identifying and reducing other inflammatory triggers (cleaners, noise, mold, toxins, pollutants).

• Continuous refinement: As your body and lifestyle evolve, so should your diet. Stay open to small shifts and improvements.

Why This Matters

Phase 4 solidifies your new habits for the long run. Instead of bouncing from one temporary diet to another, you’ll have a resilient approach that accommodates life’s changing demands—without sacrificing the low-inflammatory baseline you’ve worked so hard to achieve.

- - -

Unlike short-term "challenge" diets, the Optimal AF approach focuses on creating sustainable change through deep understanding of your body's unique needs. This method empowers you with both the knowledge and practical skills to maintain inflammatory balance for life.

How to Start (and Stick to) an Elimination Diet

Timing Is Everything

A classic elimination diet requires commitment. Generally, you'll cook and prepare your own food for at least the first month and carefully inspecting every ingredient label. Choose a period when you can control your environment and don't have major social events or travel planned.

Preparation Is Key

Most diets (or any change process) fail because of inadequate preparation. Before beginning:

• Create a meal plan for at least the first two weeks

• Clean out your kitchen of foods you'll be eliminating

• Stock up on approved foods and ingredients

• Prepare your support system by informing friends and family

• Schedule time for meal prep in your calendar

Make a Phased Plan

Schedule out your phases with realistic timeframes:

• Prep Week: Don't eliminate everything all at once to avoid severe withdrawal symptoms (sometimes called a Herxheimer reaction). Gradually step down from coffee, alcohol, sugar, grains, and dairy.

• Elimination Phase: This is when you'll have only a limited number of foods. Prepare for some monotony by finding creative ways to prepare your approved foods.

• Reintroduction Phase: This is where you'll strategically reintroduce foods one at a time.

Testing Considerations

We recommend our clients undergo professional food sensitivity testing for several reasons:

• Provides a personalized roadmap for your elimination diet

• Significantly reduces the guesswork and time required

• Maintains motivation by showing measurable progress

• Identifies safe foods you can enjoy during the elimination phase

Track Your Progress

Most people feel significant results within the first 2-4 weeks. Interestingly, in our experience, men often experience inflammation clearing more quickly (within 7-10 days), whereas women typically notice changes within 14-28 days (based on our internal observations). This difference may relate to hormonal factors and body composition.

Seek Support

Staying on track isn't always easy. Having a guide or coach to walk you through the process can make the difference between success and frustration. Our Optimal AF coaches provide accountability, troubleshooting, and emotional support throughout your journey.

Reintroducing Foods—Without Sabotaging Your Progress

1. Slow & Steady Wins

The traditional method introduces one new food every 2-3 days. At Optimal AF, our proprietary protocol may allow introducing one to two foods per day with careful tracking based on your personalized test results.

2. Pinpoint Inflammatory Responses

Document any changes in mood, digestion, skin, or energy within 24-96 hours. If symptoms return, that food likely needs to stay off-limits longer.

3. Avoid Rushing

Introducing too many foods at once can mask true triggers and undermine your hard work during the elimination phase. Research shows that structured reintroduction identifies significantly more trigger foods than abbreviated approaches.

4. Consider Food Families

Sometimes related foods trigger similar reactions. For example, if you react to almonds, you might also react to other tree nuts. Understanding food families can help guide your reintroduction strategy.

5. Test Different Quantities

Some food sensitivities are dose-dependent—a small amount might be tolerated while larger portions trigger symptoms. During reintroduction, consider testing both small and standard portions.

Key Takeaways

• Personalized Is Best: Testing and professional guidance dramatically improve precision and results.

• Timeline Matters: While some elimination diets last 2-4 weeks, real results typically requires 6 months or more for complete resolution.

• Timing is Key: Start your elimination diet when you can effectively fit it into your life. You'll likely be cooking for the first part of your program, so keep that in mind.

• Reintroduction Requires Patience: Go slow and track every response—this is your roadmap to a life free from hidden inflammation.

• Stay Consistent: True healing takes time, but the payoff in improved health and performance is worth it.

• Support Your Overall Health: Elimination diets address triggers, but consider lifestyle factors like sleep, stress, and environment to sustain your gains.

Frequently Asked Questions About Elimination Diets

How long should an elimination diet last?

The full process can take 3 to12 months for most people. At Optimal AF, we’ve standardized it to 6 months.

What can I eat on an elimination diet?

Depends on your test results. Without testing, you’ll likely focus on certain meats, low-reactive fruits, and vegetables (see above). With Optimal AF, we identify 20–30 “safe” foods unique to your biochemistry.

Will I lose weight on an elimination diet?

While weight loss isn't the primary goal, many people do lose weight as inflammation decreases. More importantly, you'll gain energy, mental clarity, and improved overall health markers.

Can I do an elimination diet while pregnant or breastfeeding?

Generally not recommended unless supervised by a healthcare professional, as nutritional needs are higher during these phases.

How do I know if the elimination diet is working?

Most notice improvements in energy, sleep, digestion, mental clarity, and mood within 2–4 weeks. At Optimal AF, we track multiple markers to measure your progress objectively.

Final Thoughts

While elimination diets are powerful tools for identifying food sensitivities and reducing inflammation, they require commitment, precision, and patience to be truly effective.

At Optimal AF, we combine bio-specific elimination protocols with advanced food sensitivity testing and professional coaching to reduce guesswork and accelerate results.

Whether you choose our structured program or go it alone, consistency and detailed observation are the cornerstones of success. If you have a known medical condition or take medications, always consult a qualified healthcare practitioner before starting.

Curious how a personalized approach could help you clear inflammation faster?

Contact us to schedule a free consultation to find out how our Optimal AF program can be tailored to your unique needs.

References

[1] Brontone, J., & Gamlin, L. (2000). Food Allergies and Food Intolerance: The Complete Guide to Their Identification and Treatment. Inner Traditions / Bear & Co.

[2] David, L. A., et al. (2014). Diet rapidly and reproducibly alters the human gut microbiome. Nature, 505(7484), 559–563. https://doi.org/10.1038/nature12820

[3] Brandhorst, S., Wei, M., Wang, Y., et al. (2015). A periodic diet that mimics fasting promotes multi-system regeneration, enhanced cognitive performance, and healthspan. Cell Metabolism, 22(1), 86–99. https://doi.org/10.1016/j.cmet.2015.05.012

[4] Furman, D., et al. (2019). Chronic inflammation in the etiology of disease across the life span. Nature Medicine, 25(12), 1822–1832. https://doi.org/10.1038/s41591-019-0675-0

[5] Chavda, V. P., Feehan, J., & Apostolopoulos, V. (2024). Inflammation: The Cause of All Diseases. Cells, 13, 1906. https://doi.org/10.3390/cells13221906

[6] DeSilva, S., et al. (2012). Diet-based therapies for inflammatory diseases: Mechanisms and clinical considerations. The American Journal of Clinical Nutrition, 96(3), 635–646. https://doi.org/10.3945/ajcn.112.038109

[7] Wasilewski, A., et al. (2015). Elimination diets in refractory inflammatory conditions. Current Gastroenterology Reports, 17(7), 462. https://doi.org/10.1007/s11938-022-00387-w