Congratulations—just by reaching this point in the book, you’ve already made a clear commitment to your health and wellness. You are just a matter of days and meals away from feeling better than you have in years (or perhaps than you have ever felt), losing weight, healing your gut, reducing inflammation, and boosting overall health.
The Elimination Diet begins with a powerful detox phase that will jump-start your healing. Over the next two days, you will begin to calm your immune system and clear the gut. By eating to create a calm, clean intestinal slate, you will set yourself up to achieve the most accurate and amazing results during the next two phases of the diet. Think of these initial cleansing days as a rejuvenating trip to the spa for your digestive system.
During this phase, you will eat only fresh vegetable juices, green smoothies, and puréed cooked vegetables in homemade stock. A typical day might look like this:
You should plan to eat this way for two days, at minimum. If you have a number of health issues, this phase can be extended for maximum benefit. For example, if you are experiencing gas, nausea, and bloating, or constipation and cramping, you can choose the low-FODMAP recipe options (see What is the FODMAP diet and do I need to follow it? here for more on the low-FODMAP diet) and extend the detox phase to four or more days. Because of the focused, limited selection of foods eaten during this phase, it should not extend beyond seven days—you need a more diverse and rich diet to support your health in the long term.
The foods and nutrients featured in this phase have been carefully selected to achieve three goals:
A full list of foods to eat and foods to avoid during phase 1 can be found beginning here. Remember, the Elimination Diet isn’t just about removing irritants; it’s also about flooding your body with healing foods and nutrients that will repair the damage of years of eating reactive and irritating foods. Let me tell you a little more about the ingredients that will help cultivate a calm environment for your Elimination Diet experiment.
Within the last few decades alone, scientists have found more than 40,000 different chemicals in plants that may be as important, if not more so, than the vitamins and minerals with which we are all familiar.
Plants interact with their environment just like we do, so as they are exposed to competitive weeds, insects, radiation from the sun, temperature changes, fungal infections, and other stressors, they produce defensive compounds known as phytochemicals. A couple of examples are carotenoids, which act as sunscreen for plants, and sulforaphane, which works as a natural pesticide. (You can check out my TEDx talk on sulforaphane online; visit our website, WholeLifeNutrition.net, for the link.) The very same compounds that protect these plants also protect us.
By eating lots of vegetables, we are trusting Mother Nature to provide us with the most health benefits possible. Every time you eat a vegetable-rich meal, you are gifting your cells with signals that will make them stronger and healthier. Food is not just flavor and macronutrients, but information—and vegetables deliver messages that promote optimal health and healing.
When foods like broccoli sprouts (more on these health-boosting sprouts here) arrive in the body, they come carrying compounds such as sulforaphane, which literally turns on your cells’ ability to produce powerful antioxidant and detoxification proteins.
Here’s a little more on some of the other amazing compounds you’ll find in vegetables:
Allicin: Organic compounds can help rid the intestinal tract of bad bacteria and naturally tamp down inflammatory chemicals in your body. You’ll get more when you eat onions, leeks, and garlic. Get them in this phase by trying: Creamy Green Detox Soup (here).
Anthocyanins: Flavonoids are responsible for the bright and beautiful deep red and purple hues you’ll find in many fruits and vegetables. Anthocyanins will help reduce inflammation and fight off free radicals, which are known to promote a cancer-friendly environment. They are found in cranberries, plums, red cabbage, and cherries. Get them in this phase by trying: Red Cabbage and Berry Smoothie (here).
Carotenoids: Colorful pigments that produce oranges, yellows, and reds in fruits and vegetables. You probably know the carotenoid beta-carotene, which is found in carrots and is known for giving carrots their vibrant orange hue. Other foods such as broccoli and spinach have them, too, but you might not know it at first glance: The underlying color is hidden by the dominant greens created by chlorophyll. Carotenoids can reduce cell mutations that can lead to cancer and can disable inflammatory chemicals before they cause damage. Get them in this phase by trying: Carrot-Ginger-Shiitake Soup (here).
Indoles: Strong antioxidants that metabolize carcinogens, assist in DNA repair, and convert estrogen to a less cancer-promoting form. Indoles are found in cruciferous vegetables, such as cabbage, kale, broccoli, Brussels sprouts, and cauliflower. Get them in this phase by trying: Creamy Broccoli-Mushroom Soup (here).
Our bodies are composed primarily of water. Every cell functions better when it is well hydrated—you have more energy, better detoxification, and improved digestion when your cells have enough water in them. You are less likely to develop leaky gut when there is adequate fluid in your intestinal tract. Drinking 8 to 10 glasses of purified water every day will produce many noticeable benefits for you.
There’s a reason I recommend purified water—several reasons, actually. Alarming amounts of antibiotics, pharmaceuticals, and industrial chemicals are ending up in our water supply, and standard city filtration is no longer sufficient to guarantee your safety. Additionally, many wells are also testing positive for chemical residues.
The good news is, reverse-osmosis water systems can provide an added level of protection. If there are high levels of lead, arsenic, or cadmium in the water, an added carbon block filter would also be a good idea.
If you don’t have a filtration system at home, check your local grocery store. Many will have massive machines that filter water for you right in the store. All you have to do is bring in your glass containers and refill them there for a fraction of the cost of retail bottled water.
If you are limited to bottled water, try to purchase water that comes in glass bottles as the plastic bottles may contribute to your exposure of chemicals like BPA and phthalates. There are often delivery services that will drop off water at your home as well.
To get more water into your body, I suggest setting a quart jar of purified water next to your bed when you go to sleep at night. Then, before you even get out of bed in the morning, drink the whole quart. Watch what this simple morning ritual does to regulate your bowel movements and boost your energy. It will likely surprise and amaze you!
Many of us spend our time running around like crazy trying to accomplish more things in one day than is humanly possible. In order to complete the vast number of items on our lists, we often rely on pick-me-up beverages like coffee, black tea, and energy drinks. While some people seem to do fine with this “liquid cortisol” in their lives, others rely on it just to function, e.g., “I can’t go anywhere until I’ve had my coffee!”
Some people can manage the effects of caffeine just fine, but for others, the constant consumption of caffeine will tax their livers. This may decrease the detoxification of toxic chemicals and weaken the system over time. Caffeine is also a diuretic, so it makes you pee out essential minerals. It also overstimulates your brain. Some people don’t even realize how anxious and sleep deprived they are until they eliminate caffeine from their diet for a few weeks.
The studies on coffee are mixed: Some show that coffee can be beneficial, while others show that it can be harmful. It appears that the response is completely unique to the person. All I ask is that you remove all caffeine during the program to see how you feel. If your digestion, mood, focus, and sleep are much improved, leave it out. If you don’t notice a difference, feel free to add your cup of brew back into your daily routine after the Elimination Diet program.
It’s important to stop and wonder how it is that we ended up with coffee as our crutch. There are indigenous cultures around the world that drink beverages made from mushrooms, bark, roots, shoots, leaves, and flowers that have energy-boosting, immune-supporting, and overall health-promoting effects. They have names like reishi mushroom, ashwagandha, astragalus, rhodiola, dandelion, burdock, licorice root, nettles, chamomile, and passion flower. Unlike caffeine, these seem to have a settling effect on the nervous system while boosting energy and cellular functions.
Sound too good to be true? It’s not. Any ancient or recent text on herbal medicine will discuss the benefits of “adaptogenic” herbs. Adaptogenic plants produce and contain certain chemicals that can stabilize function and decrease cellular stress. Choosing these will help to promote calm and provide a stress-free source of energy.
If you haven’t tried to make your own herbal teas yet, I highly recommend you start. It can be an incredibly tasty way to restore your health. Seek out a local herbalist and start asking questions—have fun by exploring and experimenting with new blends.
You can also look for herbal tea blends on the shelves of your local grocery store; just be sure they’re organic and free of any flavorings. Detox blends and sleepy-time blends will help you relax and clear out harmful substances from your body. See a full list of herbal tea options in the Yes Foods: Foods to Eat list beginning here.
With more than 15 times the potassium of Gatorade and only half the sodium, coconut water is being touted as the best sports drink on the market. It’s proven to be a superior source of hydration after workouts and competing in athletic events. Even when you’re not hydrating post-workout, coconut water can have great benefits (plus, it tastes great!). Many people feel better after drinking coconut water and find that it gives them more energy and clearer thinking compared to regular drinking water.
The challenge is finding good-tasting coconut water that is in a nontoxic container and is free of any additives. There are many asceptic-packed (Tetra Paks) coconut waters and many canned options as well. Keep an eye on the cans, as they may have linings that contain endocrine disrupting chemicals like BPA.
Buying whole coconuts is a much better option if the coconuts are young and still have the husk attached. The young coconuts found wrapped in plastic are often nonorganic and usually have fungicide residues on them, which is why I don’t recommend touching them with your bare hands. You can find whole green coconuts from Florida in some stores and they definitely can be purchased online, but the shipping costs can be quite high.
After years of searching, I have found two brands of bottled coconut water that meet most of my criteria. The best tasting and freshest 100 percent raw and organic coconut water in a bottle comes from the Harmless Harvest Company. Their product is not entirely perfect as they come in plastic bottles. If you are trying to reduce your plastic consumption, try Taste Nirvana coconut water, which you can find in glass bottles.
Now that you’ve been introduced to some of the featured ingredients during your detoxification days, let’s explore what else you’ll be eating and not eating in the first phase of the Elimination Diet.
What you exclude during the Elimination Diet is just as important as what you include. If you don’t exclude the irritants, you won’t be successful with the program—it’s that simple. Remember that you are the one who will benefit most if you can commit 100 percent to the diet. Don’t deprive yourself of the gift of restored health.
You will use these lists during the first two phases of the Elimination Diet. In the third phase, you’ll add the possible irritants back in slowly to test your reaction—I’ll show you how it’s done in chapter 9. In the Resources section, you’ll find easy-to-copy versions of all the food lists. You can visit our website—WholeLifeNutrition.net—to download free PDFs of these food lists. I recommend placing them on your refrigerator for easy reference.
Amaranth
Barley
Bread
Corn (see Corn list here for all types)
Millet
Oats/Oatmeal
Pasta
Quinoa
Rice
Rye
Sorghum
Spelt
Teff
Wheat
Bean flours
Beans
Lentils
Peanuts
Peas
Butter and ghee
Cheese
Cottage cheese
Cream
Cream cheese
Evaporated milk
Ice cream
Milk
Sour cream
Sweetened condensed milk
Whey
Whipped cream
Yogurt
Chicken eggs
Duck eggs
Liquid eggs
Meringue
All (except homemade Chicken Stock, here)
Soy lecithin
Soy milk
Soy oil
Soy protein isolate
Soy protein powder
Tamari and soy sauce
Tempeh
Textured vegetable protein
Tofu
Vitamin E
Baking powder
Corn flour
Corn on the cob
Corn tortillas
Cornmeal
Cornstarch
Dextrose
Food starch
Frozen corn
Grits
High-fructose corn syrup
Hominy
Maltodextrin
Masa
Polenta
Sorbitol
Vegetable gum
Vegetable protein
Vegetable starch
Xanthan gum
Autolyzed yeast extract
Baker’s yeast
Brewer’s yeast
Nutritional yeast
Vinegars (all except for raw apple cider and coconut vinegars)
Almond milk
Almonds
Cashews
Hazelnuts
Nut butters
Pecans
Pine nuts
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts
Grapefruit
Lemonade
Lemons
Limes
Orange juice
Oranges
Satsumas
Tangerines
Cayenne pepper
Chili powder
Chipotle chile powder
Curry powder
Eggplant
Goji berries
Hot sauce
Mexican seasoning
Peppers (sweet and hot)
Potatoes
Taco seasoning
Tomatillos
Tomatoes
Agave nectar
Cane sugar
Coconut nectar
Coconut sugar
Pure maple syrup
Raw honey
Sucanat
Alcohol
Caffeine
Chocolate
Refined vegetable oils
Homemade Chicken Stock (here)
Apples
Apricots (fresh only)
Avocados
Bananas
Berries (blueberries, blackberries, raspberries)
Cherries
Figs (fresh only)
Grapes
Melons
Nectarines and peaches
Papayas
Pears
Pineapple
Plums
Pomegranates
Beets
Bok choy
Broccoli
Cabbage
Carrots
Cauliflower
Celeriac
Celery
Chard
Cilantro (coriander)
Collard greens
Cucumber
Fennel
Garlic
Ginger
Jerusalem artichokes (sunchoke)
Kale
Lettuce (all varieties except iceberg)
Mizuna
Mushrooms
Mustard greens
Onions
Parsley
Parsnips
Pumpkin
Rutabaga
Spinach
String beans
Sweet potatoes
Turnips
Watercress
Winter squash (all varieties)
Yams
Zucchini
Arame
Dulse
Hijiki
Kombu
Nori
Extra-virgin olive oil
Virgin coconut oil
Astragalus
Burdock
Chamomile
Dandelion root
Licorice
Mint
Nettle
Rooibos
Rose
Slippery elm
Tulsi (holy basil)
Allspice
Anise
Basil
Bay leaves
Black pepper (only freshly ground)
Cinnamon
Cloves
Coriander
Cumin
Dill
Ginger (ground)
Nutmeg
Oregano
Thyme
Turmeric (ground)
Fresh coconut meat
Fresh coconut water
Raw organic apple cider vinegar
Raw organic coconut vinegar
The following sample meal plans will give you an idea of how to eat during the short detox phase of the plan. You can move these foods around as much as you’d like. Do you feel like soup for breakfast? Swap your straw for a spoon and dig in. We always recommend that you follow your gut instincts and consume the Elimination Diet–friendly foods that you are most attracted to eating in the moment.
Recipes for all meals are found in chapter 11.
Breakfast: 2 cups Pineapple Green Smoothie
Lunch: 2 to 4 cups Creamy Green Detox Soup
Snack: 2 cups Purple Vegetable Juice
Dinner: 2 to 4 cups Creamy Green Detox Soup
Breakfast: 2 cups Carrot-Cucumber-Ginger Juice
Lunch: 2 to 4 cups Creamy Broccoli-Mushroom Soup
Snack: 2 cups Red Cabbage and Berry Smoothie
Dinner: 2 to 4 cups Creamy Cauliflower-Parsnip Soup
You’ll have plenty of other recipes to choose from as you plan your meals during phase 1. Here’s a complete list of recipes you can enjoy during this phase (see chapter 11 for recipes):
Carrot-Cucumber-Ginger Juice
Green Cleansing Juice
Purple Vegetable Juice
Beet-Fennel Juice
Very Berry Chia Smoothie
Red Cabbage and Berry Smoothie
Strawberry-Kale-Mint Smoothie
Pineapple Green Smoothie
Creamy Green Detox Soup
Carrot-Ginger-Shiitake Soup
Beet-Rosemary Detox Soup
Creamy Broccoli-Mushroom Soup
Creamy Cauliflower-Parsnip Soup
Baked Winter Squash
Cucumber-Mint Water
Warming Spice Tea
Nighttime Tea
Adrenal Support Tea
Chicken Stock
Vegetable-Seaweed Stock
After guiding thousands of people on the Elimination Diet, I’ve been able to identify the most salient strategies for success. You can begin day one of your detox whenever you’re ready, but as they say, “success leaves clues”—and I’ve got five important ones to share with you.
1. Break out your journal. During these first days of the plan, it’s important to get into the habit of documenting how foods make you feel. This will grow even more important as we begin to test foods during the Reintroduction phase, but I want you to start practicing the act of listening to your body as soon as possible. Do you feel tired or energized? Are you having better bowel movements? Can you think clearly or do you feel a bit of cloudiness? Write it all down, and revisit your notes so you can monitor your progress.
2. Don’t focus on weight loss (even though it will happen). The Elimination Diet is about eliminating your symptoms and consuming the most nourishing meals possible. When letting go of irritating foods and habits, many people will lose weight. Some lose between 5 and 7 pounds in the first week alone, and after twenty-eight days, the average weight loss is 15 to 16 pounds. Some people may need longer time or specific interventions to assist with weight loss. For example, you might need extra detox support—such as a specific supplement protocol—while others will need to reduce stress. Each individual will respond differently. The key point is to relax and enjoy your Elimination Diet adventure. Trust that your body will find balance when you determine the foods that create the best health for your unique system. Instead of thinking about all the weight you can lose, think about all of your suffering falling away as your energy and vitality increase.
3. Pay attention to your bowels. Every single moment of every single day, your bowels are talking. If they are quiet and calm, they are telling you that your diet is on the right track. If your bowels are gassy, crampy, or loose, there is a message for you there. Take mental notes or document specifics on your bowel movements (BMs) in your journal if you want to be a thorough diet detective.
4. Learn to identify real hunger. So many people eat to satisfy something other than hunger. They eat out of habit, to fulfill an emotional void, or to satisfy a biochemical craving for something like cheese, chocolate, or sugar. Before you give in to these temporary or false cravings, I want you to ask yourself: “Is this something I need right now to repair and replenish my body, or is there something else driving this feeling?” During the beginning days of the Elimination Diet, you may have some incredibly strong desires to eat foods that really do not make sense to you. This is typical and should be expected. Instead of trying to overcome these desires, just satisfy them with healthful, satisfying foods that fall on your “Yes” list.
5. Clear your calendar. Holidays, birthdays, vacations, and office parties can be difficult to “survive” when you are on the Elimination Diet. If you can schedule the plan to fall over a period of time that is free from these events, you will increase your success rate exponentially. If you can’t get around one of these events, be sure to bring some extra food to the event that you can eat.