Elimination diets have been on the rise lately; along with people eliminating gluten, dairy, soy, peanuts etc from their daily intake for good! The most popular elimination protocols right now are the LOW FODMAP and Whole30. With all of this talk on elimination and food sensitivities I am sure some of you have asked yourself why people are doing these protocols and what the benefits are, because I did too. So I did some research, and trial and error, on my own to give you some insight on the topic. I could probably go into a lot of detail about it all, but I thought i would give a brief overview about who should do them, what they are, and when to do them!
What is the Whole30 Diet
The Whole30 diet protocol is eliminating all sugars, sweeteners, alcohol, legumes, dairy, grains, MSGs and baked goods from your diet for 30 days! It is essentially a “reset” on your diet to get rid of any underlying issues that these foods can cause like blood sugar imbalances, gut damage, inflammation, cravings etc. By doing this for 30 days, your body will begin to start thriving off of REAL, WHOLE foods in hopes that you don’t feel a need to go back to the ever so terrible sugar and cravings. 30 days is enough time for your body to bounce back and allow food to heal your body from the inside out, even if you don’t think you are having any issues! I have written a much more in depth blog on all of the whole 30 rules here where I cover everything there is to know, foods to eat/not eat and much more!
What is the low FODMAP diet
The low FODMAP diet is much different from the Whole30. First reason being not everyone needs to do this type of elimination diet as it is more for those who are having underlying issues they want to uncover. FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. These are different groups of carbohydrates that are hard for some people to digest. And with all of the new research on gut health and the microbiome, a lot of people are adopting this protocol to find their food triggers. These carbohydrates that are hard to digest end up feeding on the “bad bacteria” and producing excess gas, aka bloat and discomfort. Again, not everyone needs to, or should do this elimination protocol, but it can be helpful for those suffering from digestive issues.
Who should do elimination diets
So, now the final WHO/WHAT/WHEN of the Whole30 and low FODMAP elimination diets:
- WHO: Anyone, and everyone!
- WHAT: Eliminate trigger foods for 30 days to truly test your will power and “reset” your body! I think this is a great eye opener to show you what foods really agree with you and which don’t. Because the American diet now is so full of processed foods, we are causing a lot of internal inflammation, which leads to chronic disease! So I think we could all use a little reset and restriction when it comes to things like cookies, pizza, soda, candy, crackers, chips etc!
- WHEN: NOW!
- WHO: Those who suffer from digestive discomfort like bloating, gas, constipation, diarrhea, IBS etc!
- WHAT: Slowly start to eliminate trigger carbohydrate “food groups” and then add them back in one at a time to see which ones are triggers for you! This can be a very long process, but you want to be thorough! So taking out individual foods at a time and slowly adding them back in and monitoring your symptoms is what will work best!
- WHEN: I think you need to be in the right frame of mind to do this! So make sure you are really ready to go full force into this, because it can be really draining and hard at times!
That is my take on elimination diets; who should do them, what they are and when to do them! I hope this helps and leads you on a journey to healthier living! For more info from Haley, check out her website at endorphitness.com .