We all know eating the right things can help fuel our bodies—ensuring we’re working at our most optimal levels—but for some who are experiencing tummy issues, rashes or otherwise are feeling down in the dumps, eliminating some things from their plates may help.
“消除饮食是一种方法来确定食物是否会导致您的食物消费可能与您感到有关的症状，”威廉克拉弗, MD, an adult and pediatric allergist and immunologist atBanner Health Clinic在Loveland，Co。“症状可能与a有关食物过敏, nonallergic conditions, such as celiac disease orlactose intolerance, or can just be related to you specifically.”
To learn the ins and outs of an elimination diet, here are five things you should know and tips for getting started.
1. An elimination diet isn’t about losing weight … but there are benefits
消除饮食是识别您对过敏或敏感的食物的好方法，但它不是“快速修复”或减肥的长期解决方案。“虽然这是一个限制的饮食过程中，但这不是终点，”卡尔弗博士说。
Elimination diets pretty much do exactly what the name suggests: They exclude certain foods for a period of time—anywhere from three weeks to a few months. By removing certain foods or food groups from your diet for a prescribed amount of time and then reintroducing them one at a time, you can uncover possible connections between certain foods and your undesirable symptoms, such as hives, diarrhea or fatigue.
“消除饮食的好处是确定食物是否可靠，始终如一地触发疑似症状，”Culver博士说。“食物应该是三个名单中的一个：耐受性食品，食品产生问题和食物不确定创造问题。目标是确定各种食物将出现哪些名单。“
通过这种饮食，您可以识别您身体茁壮成长的广泛的食物清单。结果，您可能会发现您感到不那么臃肿或有雾，体验较少的关节疼痛，甚至可能有更多的能量。
2.存在不同类型的消除饮食
When following an elimination diet, all aspects of your diet are flexible apart from those certain foods you’ve removed. Some elimination diets target specific foods that are common allergens, such as milk, eggs, corn, soy,谷蛋白,peanuts和海鲜。虽然其他人也可包括酒精，人工色素和调味剂，加工糖and processed meats.
If you’re pretty sure you already know which food or foods cause your problems, you may only eliminate just those food or food categories.
3. There’s a difference between a food allergy and an intolerance or sensitivity
A food allergy happens when your body sees certain foods as invaders, and they work to fight them off, much like our body’s do against infections. Food allergies not only can make you feel ill, they can be life-threatening, causing things like过敏反应，面部或舌头肿胀，呼吸困难，喘息和严重的胃肠症状。
另一方面，当体内对特定食品或成分不良时，发生食物不耐受性（或敏感性）。食物不耐受意味着特定的食物刺激消化系统或触发不良症状。这些症状可包括恶心，呕吐慢性或复发性腹泻，膨胀，气体，痉挛，烦躁和头痛。
4. Food reactions can fade away or change
“培养非极剂型症状的食物可能会随着时间的推移而变化或可能依赖于体积，消费频率或其他因素，”Culver博士说。“底线，应避免产生症状的食物;不会引起症状的食物可以消耗;鼓励引入新食物的速度促进建立原因和效应关系。“
At some point you may consider reintroducing small amounts of a food that you have been sensitive to in the past to see what you may be able to tolerate.
5.寻找训练有素的专家
消除饮食可以是一种有效的（甚至更改变的）方法，以发现您健康问题的根本原因，但这是一些可能难以努力的重要承诺。它通常可以自己完成，但有些专家建议与a咨询医生要么registered dietitianexperienced in allergies and elimination diets for certain circumstances.
Some symptoms, such as persistent diarrhea, severe allergic reactions ormigraines，可以是与您的饮食更严重或无关的东西的标志。您的医生可以运行所有适当的测试，以便到达发生的事情。营养师可以帮助您找到替代品来消除某些食物，以确保您的身体需要营养。这些专家还可以帮助您驾驭饮食中可以遇到的挑战，诱惑和陷阱。
Tips for getting started
Starting an elimination diet can be a bit daunting and overwhelming for some. Here are some tips to help you successfully get started:
- Keep a diary.Keep track of the foods you’re eating and any noticeable symptoms you’re experiencing. Share this information with your doctor or dietitian.
- 准备好。Stock up on fresh produce, organic and raw foods. Plan out a few meals for the week and consider cooking in larger quantities. Know your snack options, so you don’t go hungry.
- Shop smart.Nowadays there are a wealth of products on the market that are free of many allergens, such as eggs, soy, corn and gluten. It’s just a matter of knowing where to look. Check out your local health food store, Whole Foods, Trader Joe’s or Sprouts to find allergen-free products that can aid in your diet.
- Pace yourself.When reintroducing food items, take it one food item at a time. Mark your calendar or set reminders for the days you’ll be reintroducing certain foods and make sure they’re spaced out several days to account for any reactions or symptoms.
- 不要放弃。This is where a supportive group of friends and family or a consulting doctor or dietitian can help. It’s a big commitment, but it can result in big rewards (i.e., to yourgut and overall health).
了解有关如何改变饮食如何改善您的健康的更多信息：
- So, You Think You Have Food Allergies
- 如何了解灵活性饮食
- Get the Skinny on Fats
- Decoding Six Milks and Milk Alternatives
