The Full Elimination Diet is a deeper, more comprehensive version of our Basic Elimination Diet, designed for those with complex, chronic, or unresolved symptoms. It removes a wider range of foods that may be contributing to inflammation, immune dysregulation, digestive dysfunction, or neurological symptoms.

An elimination diet is a simple experiment that helps you to discover which foods may be causing problems and which foods are not. The Full Elimination Diet involves removing all potentially problematic foods from your diet for a period of time—usually a few weeks. Once symptoms subside, you reintroduce foods one at a time to see which ones bring your symptoms back. This process can illuminate the hidden connections between food and chronic health issues, leading to profound transformation and healing.

The Full Elimination Diet is Beneficial for Anyone Experiencing:

• Weight Gain / Weight Loss

• Fatigue / Lethargy

• Foggy Thinking / Memory Issues / Lack of Focus

• Moodiness / Anxiety / Depression / Racing Thoughts

• Aggression / Hyperactivity

• Gas / Diarrhea / Constipation / Bloating / Cramping

• Irritable Bowel Syndrome (IBS)

• Reflux (GERD)

• Recurring Nausea & Vomiting

• Muscle Pain / Joint Pain / Chronic Pain

• Headaches / Migraines

• Sinus Congestion / Chronic Coughing

• Asthma

• Skin Rashes / Eczema / Psoriasis / Hives

• Acne

• Heart Palpitations / Rapid Pulse / Rapid Breathing

• Heartburn

• Numbness / Tingling

• Seizures

• Osteoporosis

• Anemia

• Autoimmune Disease

• Extreme Picky Eating Behaviors in Children (will only eat bread, noodles, etc.)

Food has the power to heal, and the power to harm. Odds are that foods you are eating every day are leaving you sick and tired. How do you find out which ones? The Full Elimination Diet. This foundational tool of Functional Medicine has been used for centuries to discover which foods are making you ill and which ones can make you feel incredible.

How the Full Elimination Diet Works:

The Full Elimination Diet is broken into three phases. This version of the diet goes beyond the Basic Elimination Diet by also removing additional common triggers such as sesame, pork, beef, chocolate, cane sugar, citrus, nuts, nightshade vegetables, and caffeine. These foods are frequently associated with immune activation, digestive issues, and inflammatory symptoms, particularly in those with autoimmune disease or chronic conditions.

Phase 1: Detox (2 days to 1 week)
A simplified, gentle diet using broths, smoothies, green vegetables, and hypoallergenic foods to reduce inflammation and prepare the body. It is done for two days minimum, though many people find that they feel better with closer to a week on this phase. 

Phase 2: Elimination (2 to 6 weeks)
Remove all potentially inflammatory foods. Meals focus on nutrient-dense vegetables, clean proteins, and healthy fats. This phase is the heart of the healing process and can be extended until symptoms calm down. 

Phase 3: Reintroduction
After symptoms improve, begin adding foods back in, one at a time, while watching for returning symptoms. This allows you to build your own personalized, symptom-free way of eating. 

Foods to Eat on the Full Elimination Diet:

The Full Elimination Diet emphasizes whole, healing, anti-inflammatory foods that support digestion, immune regulation, and detoxification. You’ll be eating an abundance of colorful vegetables, clean proteins, healthy fats, and fresh or frozen organic fruits.

• Vegetables: Leafy greens (kale, collards, romaine, arugula, mustard greens), cruciferous vegetables (broccoli, cabbage, cauliflower, radishes, broccoli sprouts), root vegetables (carrots, beets, turnips, sweet potatoes), squashes (zucchini, delicata, spaghetti squash), and alliums (onions, leeks, garlic, green onions)

• Fruits (in moderation): Berries (blueberries, raspberries, blackberries), apples, pears, kiwi, pomegranate, pineapple, mango, banana

• Proteins: Organic poultry (chicken, turkey, duck), wild-caught fish (salmon, halibut, cod, trout, sardines), lamb, elk, and other wild game

• Legumes: Avoid lentils; other legumes may be included depending on tolerance (adzuki and mung beans are easiest to digest)

• Protein Powders: Hemp, rice, marine collagen powder, or pure amino acid powder

• Fats and Oils: Avocado oil, extra virgin olive oil, flax oil, coconut oil, whole avocados, raw seeds like sunflower, pumpkin, and flax

• Gluten-Free Grains: Quinoa, brown rice, amaranth

• Gluten-Free Flours: Brown rice flour, quinoa flour, tigernut flour, cassava flour, arrowroot powder, tapioca starch

• Natural Sweeteners (in moderation): Pure maple syrup, raw honey, coconut sugar, coconut nectar, stevia

• Dairy Alternatives: Unsweetened coconut milk, flax milk, or tigernut milk (free of gums and additives)

• Beverages: Filtered water, mineral water, homemade vegetable or chicken broth, herbal teas (chamomile, rooibos, ginger, dandelion root)

• Herbs and Spices: Basil, parsley, cilantro, rosemary, turmeric, ginger, cinnamon

• Snacks and Treats: Homemade seed-based energy bites, homemade kale chips, green smoothies, gut-healing broths

Foods to Avoid on the Full Elimination Diet:

The following foods are removed due to their potential to trigger inflammation, immune reactivity, or gut permeability. These will be reintroduced slowly in Phase 3.

• Gluten-Containing Grains: Wheat, rye, barley, spelt, kamut, triticale

• Dairy: Milk, cheese, yogurt, kefir, butter, ghee

• Eggs: Chicken and duck

• Soy: Tofu, soy milk, edamame, miso, soy protein isolates

• Corn: Cornmeal, corn oil, corn syrup, popcorn, corn tortillas

• Yeast: Baker’s yeast, brewer’s yeast, nutritional yeast, wine, beer, vinegar

• Pork and Beef

• Chocolate and Cocoa Powder

• Cane Sugar: Brown sugar, white sugar, sucanat

• Citrus Fruits: Lemons, limes, oranges, grapefruits, tangerines

• All Nuts: Almonds, walnuts, cashews, pecans, etc.

• Sesame: Sesame seeds, tahini, and sesame oil

• Nightshades: Tomatoes, peppers, eggplant, potatoes, paprika

• Caffeine: Coffee, black tea, green tea, energy drinks

Also avoid:

• Artificial Sweeteners and Preservatives

• Highly Processed Foods and Refined Carbohydrates

• Packaged Snacks and Ready-Made Meals

Benefits of the Full Elimination Diet: