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Traditional FoodElimination DietB E G I N N E R S G U I D E

A traditional elimination diet can be helpful in identifying food intolerances, wherecertain foods are processed differently by your body and can lead togastrointestinal discomfort or other symptoms.It has 3 phases and can last between 2-6 weeks. 3 weeks is the most popular timeframe. The low-FODMAP diet is another dietary approach, primarily used to help diagnoseirritable bowel syndrome (IBS). This particular diet restricts specific carbohydratetypes known to trigger gastrointestinal discomfort in those who have IBS.An elimination diet is commonly used to identify various food triggers that cancause a range of health issues and symptoms. These include but are not limited tobloating, brain fog, diarrhoea, fatigue, headaches, inflammation, joint pain, andrashes.It's important to understand that food intolerances and allergies are NOT thesame. While food allergies can trigger a potentially harmful immune response,food intolerances don't usually involve this reaction.When following an elimination diet, specific foods you suspect your body may nottolerate well are removed.Afterwards, the foods are reintroduced gradually, one by one, while keeping aclose watch for any signs of adverse reactions.When following elimination diets, it is crucial to work with a nutrition professional toprevent potential nutritional deficiencies that may arise due to the diet's restrictivenature.Please remember that an elimination diet is a temporary solution to pinpoint thespecific foods contributing to your symptoms. The aim is not to implement apermanent restrictive diet.Food intolerances and sensitivities are extremely common, and an elimination diet isconsidered the Gold Standard for helping to identify food sensitivities. This is becauseit is an inexpensive and effective method to pinpoint food intolerances, sensitivities,and allergies.Traditional Elimination DietWW W ,H EL LO HE AL TH A N D HA PP IN ES S. CO MHE L LO HE AL TH AN DH A P P IN ES S

If you're dealing with symptoms like bloating, headaches, gas, or skin breakouts andwant to figure out if specific foods are causing these issues, this dietary approach couldbe very helpful. Elimination diets can provide you with the knowledge to make long-term, sustainabledietary changes.Benefits of anElimination DietTo improve your overall health and well-being, you can try removing certain foodsfrom your diet and carefully monitor how your body reacts. Doing so will give youvaluable insights into which foods may be causing digestive problems or othersymptoms.This knowledge can help you make more informed food choices and betterunderstand how your body responds to different foods. Unfortunately, many people make assumptions about the causes of their symptomswithout first trying an elimination diet. As a result, they may eliminate foods that areactually beneficial without addressing the underlying issue that's causing theirdiscomfort.WW W .Y OU RW EB SI TE . C O MHE L LO HE AL TH AN DH A P P IN ES S

Dry patchesBreakoutsRednessEczemaAcneRashesHivesAsthmaNasal congestionSinus problemsChronic coughAnxietyDepressionIrritabilityDifficulty concentrating or brain fogDifficulty sleepingFatigueCommon Symptoms That May Benefit from anElimination DietBloatingGasStomach pain or crampingConstipationDiarrhoeaHeartburn or acid refluxGASTROINTESTINAL ISSUESSKIN PROBLEMSRESPIRATORY ISSUESMigraines or headachesFatigue or low energy levelsJoint pain or inflammationSymptoms of ADHDObesityOTHERMOOD DISTURBANCESUndertaking an elimination dietcan prove helpful if you areexperiencing various food-relatedsymptoms. Some common indications thatsuggest potential benefits from anelimination diet are:It's important to remember that variousother factors can cause these symptomsbesides food sensitivities or intolerances.Therefore, seeking advice from ahealthcare expert before embarking onan elimination diet is crucial to ascertainif it's the right approach for yourcircumstances.PLEASE NOTE:

Who should avoid attempting anelimination diet?It's important to differentiate between food allergies and sensitivities. While allergiesinvolve the immune system, sensitivities are related to the gut. People with sensitivities maybe able to tolerate minimal amounts of a particular food without encountering anysymptoms. This is NOT the case with food allergies - these can be life-threatening. People who suspectthey may have allergies are advised to seek testing from an allergist rather than relying onan elimination diet as a solution.For a healthy pregnancy, it's important to consume a variety of nutrients. It's not advisableto make drastic changes to the diet, and it's best to refrain from imposing a completeelimination diet during pregnancy. Although, some changes to the diet can be made underthe supervision of a nutrition professional if pregnancy symptoms like reflux, constipationand bloating are bothersome. While an elimination diet may be helpful for certain individuals with eating disorders, it isimportant to recognise that only qualified professionals with expertise in eating disorderrecovery should offer such guidance. Elimination diets may benefit some people with identifying food sensitivities, but withceliac disease, the focus should be on maintaining a strict gluten-free diet while workingwith an experienced healthcare professional to ensure optimal nutrient intake.It's important for children to have a diverse range of foods to support their growth,development, and overall well-being. As such, it's not advisable for children to engage inrestrictive diets like elimination diets without the guidance and supervision of apaediatrician and a qualified medical nutrition expert.PEOPLE WHO HAVE CONCERNS ABOUT POTENTIAL FOOD ALLERGIESPREGNANCYEATING DISORDERSCELIAC DISEASECHILDRENElimination diets are not usually recommended for those seeking rapid weight loss. Instead,a more balanced, sustainable approach to weight loss, such as incorporating regularphysical activity and making gradual, healthy dietary changes is better.RAPID WEIGHT LOSSWW W ,H EL LO HE AL TH A N D HA PP IN ES S. CO MHE L LO HE AL TH AN DH A P P IN ES S

The elimination diet consistsof 3 distinct phases: 1. Preparation2. Elimination3. Reintroduction.*However, it is important to note: if you have aknown or suspected food allergy, attempting anelimination diet should ONLY be done under theguidance of a medical professional. Phase 1: Preparation:The Preparation Phase is the initial step inthe elimination diet process, setting thegroundwork for the entire process. Duringthis phase, you will use a journal to trackdaily meals, symptoms, bowel movements,mood, energy levels, exercise, sleep,hydration, and stress levels for a minimumof 7-10 days. By carefully monitoring thesefactors, you can identify patterns andpotential triggers that will be useful as youtransition into the next phase.Phase 2: Elimination:The core of the diet is the Elimination Phase, duringwhich specific foods commonly associated withfood sensitivities, allergies, or intolerances areremoved from your diet. These foods may includedairy, gluten, soy, eggs, corn, sugar, and caffeine.This phase usually lasts for 2-4 weeks. Throughoutthis period, you will keep track of your daily meals,symptoms, and other factors in your journal tomonitor any changes in your overall health and well-being.Important: Based on the knowledge gained in Phase1, you can customize the Elimination Phase topinpoint the specific foods that trigger yoursymptoms, thereby increasing the effectivenessand personalization of the diet.Phase 3: reintroduction:During the Reintroduction Phase, you will slowlyreintroduce the foods that were previouslyeliminated from your diet, one by one. This way, you can carefully monitor your body'sreaction to each food and assess if it causes anysymptoms or reactions. It is essential to observe andrecord any changes in your mood, overall health, andsymptoms in your journal with each reintroduction.Reintroducing a food allergen could result in asevere and potentially life-threatening reactioncalled anaphylaxis.A food elimination diet involves identifying and eliminating specific foods from your dietthat may be causing adverse reactions, such as *allergies, sensitivities, or intolerances. How elimination diets work...

phase onePREPARATION PHASE

In the Preparation Phase, your primary focus will be onaccomplishing these essential tasks:Start a Food Diary: To personalise your elimination diet, it'simportant to keep a food journal and record your daily foodintake. A food journal can help you pinpoint potential triggerfoods and decide which ones to eliminate during Phase 2 - TheElimination Phase. 1.Track your sleep & stress: When you're following anelimination diet, it's crucial to keep track of your sleep andstress levels in your journal. This personalised approach willhelp tailor your diet to your specific requirements, as thesefactors can significantly impact your body's reaction to food.2.Plan Ahead: Planning your meals ahead of time is a wiseapproach. This can be done by researching and preparingrecipes, making grocery lists, and organising your kitchen.Establishing a meal plan, decluttering your fridge and cabinets,stocking up your pantry, and reducing processed foodconsumption will facilitate a seamless transition into theElimination Phase.3.It is important to keep in mind that a properly planned beginninglays the groundwork for a successful elimination diet journey.Before starting an elimination diet, it is important to begin withjournaling. A guide is provided on the next page to help you keep athorough record of your food consumption, symptoms, and otherrelevant details. This will enhance the effectiveness of your elimination dietexperience...Preparation Phase (7-9 days)The Preparation Phase is the first and essential step in the food elimination diet process. Thisphase is crucial in laying the foundation for the entire diet and should not be ignored oroverlooked. During this phase, it is recommended to maintain a journal for a minimum of 7 days to recordyour meals, snacks, symptoms, bowel movements, mood, energy levels, exercise, sleep,hydration, and stress levels on a daily basis. By carefully journalling, you can identify patternsand potential food triggers causing symptoms.Taking the time to plan and prepare beforehand can greatlyenhance the chances of success, instead of rushing in without anyprior consideration.WW W ,H EL LO HE AL TH A N D HA PP IN ES S. CO MHE L LO HE AL TH AN DH A P P IN ES S

Please document the foods and drinks that were consumed during each meal,including breakfast, lunch, dinner, and any snacks..Note any digestive symptoms experienced within 1 hour of eating each meal.Record whether you have opened your bowels today.Use the Bristol Stool Chart as your guide to document the type of bowelmovement. Record the time of day (morning, afternoon, evening) and the number of times.rate your mood 1 hour after eating/drinking on a scale of 1-5 (1 indicates a lowmood and 5 indicates a very positive mood). also rate energy levels on a scale of 1 to 5 (1 being low energy and 5 being highenergy).Write down the type and duration of any physical activity.RECORD YOUR MEALSTRACK SYMPTOMSBOWEL MOVEMENTSMOOD AND ENERGY LEVELSEXERCISErecord the exact time you went to bed and woke up. Give your sleep quality a rating from 1-10 (1 representing wakefulnessthroughout the night and 10 indicating uninterrupted sleep).Calculate the total number of hours you slept.Keep track of the amount of water you drink throughout the day.SLEEPHYDRATIONRate your current stress levels on a scale of 1 to 10 (1 indicating completerelaxation and 10 representing extreme stress). For further details, please referto the guide provided on stress levels.STRESS LEVELSOnce you've finished journaling during the Preparation Phase for at least 5-7days, take some time to go through your entries and look for any patterns orfood triggers that may be present. This information will enable you tocustomise Phase 2, the elimination phase. make a record of your potential foodtriggers.ANALYZE YOUR JOURNALHow to Complete the Preparation Phase Journalfor Phase 1 The Preparation Phase Journal is a crucial first step in preparing for a food-elimination diet. In this phase, you will record your daily meals, symptoms, bowel movements, mood, energylevels, exercise, sleep, hydration, and stress levels. By tracking these factors, you can identify patterns and make informed decisions as youprogress into Phase 2 - the elimination phase.123456789WW W ,H EL LO HE AL TH A ND HA PP IN ES S. CO MHE L LO HE AL TH AN DH A PP IN ES S

D A T E & T I M EF O O D / D R I N KS Y M P T O M SS E V E R I T Y O F S Y M P T O M SR E A C T I O N T I M ERecord Your Identified Food TriggersDOCUMENT IDENTIFIED TRIGGER FOODS TO HELP YOU KEEP TRACKOF YOUR FINDINGS DURING THE ELIMINATION DIET PROCESS. Food Item: List the specific food or ingredientidentified as a trigger.Date Identified: Record the date when youconfirmed the food as a trigger.Symptoms Experienced: List the specificsymptoms experienced after eating the triggerfood (e.g., bloating, headache, skin rash, etc.).Severity of Symptoms: Rate the severity ofsymptoms on a scale of 1-10, with 1 being mild and10 being severe.Reaction Time: Note the approximate time it tookfor symptoms to appear after consuming thetrigger food (e.g., 30 minutes, 2 hours, etc.).12345WW W ,H EL LO HE AL TH A ND HA PP IN ES S. CO MHE L LO HE AL TH AN DH A PP IN ES S

F O O D SE A T E NM O R N I N GB R E A K F A S TS N A C KAFTERNOONS N A C KE V E N I N GL U N C HS Y M PTOM S1 H R AF T E RE A T INGD I N N E RN I G H T T I M EB O W ELM O V EMEN TY E S /NOT Y P E (S E EC H A RT)E N E RGYL E V ELS1 - 5M O O D1 - 5E X E RCSI ET Y P E &A M O UNTH O U RS O FS L E EP &Q U A LITYW A T ERI N T AKEPreparation Phase 1 Food JournalDATE:D A Y 1N O T E SS T R ESSL E V ELS1 - 1 0

1 - C OMPLETE L Y RELAXED2 - M ILDLY R E L A XED3 - S LIGHTLY R E LAXED4 - A BIT TE N S E5 - M ODERATE L Y TENSE 6 - F AIRLY S T R E SSED7 - Q UITE ST R E S SED8 - H IGHLY S T R E SSED9 - V ERY HIG H L Y STRESS E D10 - EXTREME L Y STRESSE DRAT E YOU R STRE SS LEV ELS ON ASCA LE O F 1- 10 (1 BEI NG C OMPL ETEL YREL AX ED A ND 1 0 BE ING EX TREM ELYSTR ES SED) .USE T HE FO LLOW IN G GUI DE FOR T HESTR ES S SC ALE: NOTES: USE THIS SECTION TO RECORD ANY ADDITIONAL INFORMATION OR OBSERVATIONS, SUCH AS:WHAT MAY BE CAUSING YOUR STRESS.WAYS OF DEALING WITH STRESS, INCLUDING COPING MECHANISMS AND RELAXATION TECHNIQUES.ACKNOWLEDGE THAT IT'S IMPOSSIBLE TO ELIMINATE STRESS COMPLETELY, BUT FINDING WAYS TOREDUCE IT OR MANAGE IT IS ESSENTIAL FOR OVERALL HEALTH.Stress Levels Guide

Bristol Stool ChartTYPE 1Separate hard lumps, hard to passSEVERE CONSTIPATIONMILD CONSTIPATIONLumpy & sausage shapedSausage shape withcracks in the surfaceNORMALLike a smooth, softsausage or snakeNORMALSoft blobs with clear-cutedges. Passes easilyLACKING FIBERMushy consistencywith ragged edgesMILD DIARRHEALiquid consistency with no solid piecesSEVERE DIARRHEA*Use the chart on the next page to monitor your bowel movements. Do this for 7 days to see ifyou have a pattern.TYPE 2TYPE 3TYPE 4TYPE 5TYPE 6TYPE 7WW W ,H EL LO HE AL TH A N D HA PP IN ES S. CO MHE L LO HE AL TH AN DH A P P IN ES S

phase twoELIMINATION PHASE

While these improvements areencouraging, they only sometimes confirmthe Elimination Phase's effectiveness. Making changes like incorporating morewhole foods, decreasing the intake ofhighly processed foods, and managingportion sizes can positively impact energylevels, reduce gastrointestinal symptoms,and enhance your overall well-being.Determining if you have a food sensitivitywill occur in the Reintroduction Phase.It's important to remember that noteveryone will experience immediateimprovement.Some people may actually feel worseinitially as they withdraw from caffeine,sugar, and other food components beforeeventually noticing any positive changes.During the elimination phase, it isrecommended to temporarily removefoods that may be causing your symptoms,usually for a period of 2-3 weeks.It is advisable to omit the foods youidentified as potential triggers in your foodjournal from Phase 1. Additionally, it is advantageous tocontemplate eliminating typical triggerfoods such as gluten, dairy, soy, coffee,and sugar.You can eliminate one or more foods basedon your personal requirements andobservations made during the PreparationPhase.As you continue to move forward in thisphase, you may begin to see some positivechanges in a short amount of time. In just a matter of days or weeks, you mayobserve improvements such as clearerskin, a boost in energy, more consistentbowel movements, better sleep, and otherbenefits.Elimination Phase (3 weeks)HE L LO HE AL TH AN DH A P P IN ES SWW W ,H EL LO HE AL TH A N D HA PP IN ES S. CO M

COFFEEDAIRYEGGSGLUTEN SOY SUGARPEANUTSThe Most Common FoodOffenders IncludeWW W , H E L L O H E A L T H A N D H A P P I N E S S . CO MHE L L O H E A L T H A N D H A P P I N E S S

**Nightshade veggies - eggplant, peppers, tomatoes, white potatoes***Soy products - edamame, tofu, tempeh, soy based meat substitutes etc*ALL GLUTEN CONTAINING FOODSDAIRY PRODUCTSCORNEGGSCAFFEINEFERMENTED FOODSALCOHOL**NIGHTSHADE VEGGIESPEANUTS/PEANUT BUTTERFRIED, FATTY FOODSFATTY MEATSPROCESSED MEATSHYDROGENATED OILSDRIED/CANNED FRUITSCONDIMENTS - SAUCESPROCESSED FISH - FISH STICKS ETC****FATS & PROCESSED OILSSUGARS/SWEETENERS***SOYBEANS, SOYBEANPRODUCTSSHELLFISHCommon Foods to Consider EliminatingIt is crucial to eliminate certain foods that cause allergic and inflammatory reactions,commonly known as food triggers.An excellent way to avoid overwhelming changes is by customising your approach to suityour particular symptoms and food triggers identified in Phase 1.*Gluten - Barley, rye, wheat, (some) oats. Oats are naturally glutenfree however sometime they're contaminated with gluten duringprocessing/farming.****Butter, canola oil, margarine, mayonnaise, hydrogenated oils

BROTHSBUCKWHEATMILLETBROWN RICEAMARANTHFLAXSEEDS, CHIA SEEDS, SESAME SEEDSLENTILSHERBS & SPICESCHICKENFRUITS - FRESH OR FROZENBEANSCOCONUT OILHEMP MILKALMOND MILKAVOCADOAVOCADO OILFRESH FISHNUTS - EXCEPT PEANUTSBEETSCOCONUT (UNSWEETENED)TURKEYQUINOA*VEGETABLES (EXCEPT NIGHTSHADES)RICE MILKOLIVE OILOLIVESNUT BUTTERS - EXCEPT PEANUT**SEEDS PARSNIPSQUASHSWEET POTATOTURNIPRUTABAGAFood Options To IncludeI understand that you may be concerned about your diet's restrictions. However, I assureyou that plenty of delicious options are still available for you to enjoy.Fortunately, numerous other foods are beneficial. For instance, it's acceptable to includethe following items (this is not an exhaustive list) in suitable serving sizes:*Vegetables except white potatoes, eggplant,tomatoes, peppers**Seeds - Pumpkin, chia, flax, sesame etc

phase threeREINTRODUCTION PHASE

The elimination diet isn't meant to exclude your listed foods forever - that would be far toorestrictive.Once you have completed Phase 2 and eliminated potential food triggers, it is time toreintroduce them back into your diet.The objective is to gradually reintroduce these foods, one by one, while paying attention toyour body's response to determine any sensitivities.During the Reintroduction Phase, paying attention to your overall health and symptoms isessential. Also, keeping track of important factors such as sleep quality, mood, energy levels,digestion, and bowel habits is recommended.Reintroduction Phase:What to ExpectWW W ,H EL LO HE AL TH A N D HA PP IN ES S. CO MHE L LO HE AL TH AN DH A P P IN ES S

During the elimination diet, it's important to carefully monitor any symptoms or reactionswhen reintroducing foods. This will help determine if a food is safe to permanentlyreintroduce or if it should continue to be excluded from the diet. Be on the lookout for thefollowing signs:Signs to Watch for When ReintroducingFoodsIt's important to introduce only one food during the reintroduction phase and wait for 3days before introducing another. This helps to identify any possible reactions to thereintroduced food with greater accuracy.ANXIETYBLOATINGBOWEL CHANGES - DIARRHOEA/CONSTIPATIONDIFFICULTY SLEEPINGECZEMA FLAREUPFATIGUE - CHANGE IN ENERGY LEVELSGASHEADACHESHEARTBURN/REFLUXITCHY/IRRITATED EYESITCHY SKINJOINT PAINNASAL CONGESTION NAUSEASKIN BREAKOUTSSTOMACH DISCOMFORT/PAINSKIN RASH/IRRITATIONSINUS PROBLEMSWHEEZINGWW W ,H EL LO HE AL TH A ND HA PP IN ES S. CO MHE L LO HE AL TH AN DH A PP IN ES S

Day 1: Introduce a new food into your diet by having at least two servings at different timesthroughout the day. As an example, if you're reintroducing eggs, you could have twoscrambled eggs for breakfast and two hard-boiled eggs for lunch.Days 2 & 3: Stop eating the reintroduced food (e.g. eggs). Day 4: The next steps will depend on the experience you gained during Days 2 and 3.Once you start feeling great and symptom-free, consider reintroducing a new type offood such as soy for a day while following the same three-day cycle.If you are still having symptoms, it is advisable to wait until they have subsided beforereintroducing any other food.Reintroduction Phase:Introducing FoodsFOLLOW A 3-DAY CYCLE FOR REINTRODUCING FOODS:WW W ,H EL LO HE AL TH A N D HA PP IN ES S. CO MHE L LO HE AL TH AN DH A P P IN ES S

Food Elimination Diary

List of foods removedDuring the removal phase of an elimination diet, you stop eating 1 or more foods you haveidentified problematic through a food diary and symptoms.

Date: Date reintroduced:Symptoms:Symptoms:Food/Drink RemovedDate: Date reintroduced:Symptoms:Symptoms:Food/Drink RemovedDate: Date reintroduced:Symptoms:Symptoms:Food/Drink RemovedElimination DiaryHE L L O H E AL TH AN DH A P P I N ES SWW W , H E L LO HE AL TH A N D H A PP IN ES S. CO M

Date: Date reintroduced:Symptoms:Symptoms:Food/Drink RemovedDate: Date reintroduced:Symptoms:Symptoms:Food/Drink RemovedDate: Date reintroduced:Symptoms:Symptoms:Food/Drink RemovedHE L L O H E AL TH AN DH A P P I N ES SWW W , H E L LO HE AL TH A N D H A PP IN ES S. CO M

11Reintroduction ScheduleADD ON E F OODWeek OneWEDNESDAYWAI T 3 DA YSSUNDAYADD ON E F OODWAI T 3 DA YSWAI T 3 DA YSSATURDAYADD ON E F OODMON ITO R Y OURSYM PTO MSMON ITO R Y OURSYM PTO MSMON ITO R Y OURSYM PTO MSF O L LO W A 3 - D A Y C Y C L E F O R R E I N T R O D U C I N G F O OD S ON E A T A T I M EWW W , H E L L O H E A L T H A N D H A P P I N E S S . CO MHE L L O H E A L T H A N D H A P P I N E S S

22Reintroduction ScheduleF O L LO W A 3 - D A Y C Y C L E F O R R E I N T R O D U C I N G F O OD S ON E A T A T I M EADD ON E F OODWEDNESDAYWAI T 3 DA YSSUNDAYADD ON E F OODWAI T 3 DA YSWAI T 3 DA YSSATURDAYADD ON E F OODMON ITO R Y OURSYM PTO MSMON ITO R Y OURSYM PTO MSMON ITO R Y OURSYM PTO MSWeek TwoHE L L O H E A L T H A N D H A P P I N E S SWW W , H E L L O H E A L T H A N D H A P P I N E S S . CO M

3Reintroduction ScheduleF O L LO W A 3 - D A Y C Y C L E F O R R E I N T R O D U C I N G F O OD S ON E A T A T I M E3ADD ON E F OODWEDNESDAYWAI T 3 DA YSSUNDAYADD ON E F OODWAI T 3 DA YSWAI T 3 DA YSSATURDAYADD ON E F OODMON ITO R Y OURSYM PTO MSMON ITO R Y OURSYM PTO MSMON ITO R Y OURSYM PTO MSWeek ThreeWW W , H E L L O H E A L T H A N D H A P P I N E S S . CO MHE L L O H E A L T H A N D H A P P I N E S S

44Reintroduction ScheduleF O L LO W A 3 - D A Y C Y C L E F O R R E I N T R O D U C I N G F O OD S ON E A T A T I M EADD ON E F OODWEDNESDAYWAI T 3 DA YSSUNDAYADD ON E F OODWAI T 3 DA YSWAI T 3 DA YSSATURDAYADD ON E F OODMON ITO R Y OURSYM PTO MSMON ITO R Y OURSYM PTO MSMON ITO R Y OURSYM PTO MSWeek FourHE L L O H E A L T H A N D H A P P I N E S SWW W , H E L L O H E A L T H A N D H A P P I N E S S . CO M

55Reintroduction ScheduleF O L LO W A 3 - D A Y C Y C L E F O R R E I N T R O D U C I N G F O OD S ON E A T A T I M EA DD ON E F O O DWEDNESDAYW AI T 3 D A Y SSUNDAYA DD ON E F O O DW AI T 3 D A Y SW AI T 3 D A Y SSATURDAYA DD ON E F O O DM ON I TO R Y O U RS YM P TO M SM ON I TO R Y O U RS YM P TO M SM ON I TO R Y O U RS YM P TO M SWeek Five

66Reintroduction ScheduleF O L LO W A 3 - D A Y C Y C L E F O R R E I N T R O D U C I N G F O OD S ON E A T A T I M EADD ON E F OODWEDNESDAYWAI T 3 DA YSSUNDAYADD ON E F OODWAI T 3 DA YSWAI T 3 DA YSSATURDAYADD ON E F OODMON ITO R Y OURSYM PTO MSMON ITO R Y OURSYM PTO MSMON ITO R Y OURSYM PTO MSWeek SixWW W , H E L L O H E A L T H A N D H A P P I N E S S . CO MHE L L O H E A L T H A N D H A P P I N E S S

Embarking on the elimination diet may not be a breeze, but it'sdefinitely manageable. By devising a clear strategy and being attunedto your body's cues, you can smoothly navigate through the journey.What's Next If you are considering embarking on an elimination diet, here are some steps to follow:For optimal results and to avoid any nutritional deficiencies, it's highly recommended tocollaborate and work with a nutrition professional.1.It's helpful to keep track of what you eat and how you feel in Phase 1, by maintaining afood journal. This will allow you to analyze any potential connections between yoursymptoms and the foods you eat.2.Approach this journey as a personal experiment, embracing the opportunity to learnabout yourself, your body, and your dietary choices.3.It is best to seek guidance from your healthcare provider before starting the eliminationdiet to understand how it could affect your pre-existing health conditions ormedications.4.We hope that the Traditional Elimination Diet will be beneficial for you in identifying theunderlying cause of your symptoms, determining the foods that are most suitable for you,and ultimately enhancing your overall health and digestive wellness.WW W ,H EL LO HE AL TH A N D HA PP IN ES S. CO MHE L LO HE AL TH AN DH A P P IN ES S

ReferencesBenefits and risks of elimination dietsPMID: 10480761Long-Term Outcomes of the Six-Food Elimination Diet and FoodReintroduction in a Large Cohort of Adults With EosinophilicEsophagitisPMID: 35971213Role of the elimination diet in adults with food allergyPMID: 2794292Elimination Diets for Irritable Bowel Syndrome: Approaching theEnd of the BeginningPMID: 30676371Dietary Elimination for the Treatment of Atopic Dermatitis: ASystematic Review and Meta-AnalysisPMID: 35987995Skin and Diet: An Update on the Role of Dietary Change as aTreatment Strategy for Skin DiseasePMID: 29357214Nutritional Aspects of Detoxification in Clinical PracticePMID: 26026145Health Benefits and Adverse Effects of a Gluten-Free Diet in Non–Celiac Disease PatientsPMCID: PMC5866307Food sensitivity and rheumatoid arthritisPMID: 21781798Food Sensitivity Testing and Elimination Diets in the Management ofIrritable Bowel SyndromePMID: 31904770HE L LO HE AL TH AN DH A P P IN ES SWW W ,H EL LO HE AL TH A N D HA PP IN ES S. CO M

DisclaimerThe information contained within these materials is for general andinformational purposes only. The information is not, nor intended tobe, a substitute for professional or clinical advice. If you have any concerns about your health, please contact yourmedical doctor, registered midwife or healthcare practitioner. All of the information within this course is protected by international copyright laws.The copyright to these materials belongs to Susan WolfThe materials may not be copied, duplicated, edited, uploaded to the internet, sharedin part or in whole, without the express prior written permission of Susan WolfWW W ,H EL LO HE AL TH A N D HA PP IN ES S. CO MHE L LO HE AL TH AN DH A P P IN ES S

ABOUTMEHealth CoachSusan WolfI believe that true health is about morethan just the number on the scale or theamount of kale you eat. It's aboutcreating a balanced, joyful life thatnourishes your body, mind, and spirit. As your health coach, I'll be your biggestcheerleader and support system, guidingyou on your journey to vibrant health.Together, we'll work on developinghealthy habits that fit into your busylifestyle, and we'll celebrate yoursuccesses every step of the way. Think of it like a delicious recipe: youbring the ingredients (your goals andchallenges), and I'll help you mix themtogether in just the right way to create amasterpiece (a healthier, happier you!). So let's get started on creating thehealthy, happy life you deserve!