What is the IFM Elimination Diet?

Developed by the Institute for Functional Medicine, the IFM Elimination Diet is a structured, evidence-based dietary protocol that removes the most common food triggers associated with chronic inflammation and adverse food reactions. These adverse reactions can include food intolerances, food allergies, and food sensitivities.

A food sensitivity is typically a delayed immune response to a food antigen—often hours or even days after consumption—making it more difficult to pinpoint. Unlike a food allergy, which usually triggers an immediate and often severe reaction (like hives or anaphylaxis), food sensitivities tend to provoke chronic, low-grade symptoms such as fatigue, headaches, joint pain, skin issues, digestive upset, or mood imbalances. These reactions are often mediated by immunoglobulin G (IgG) antibodies or other immune mechanisms and are frequently linked to an inflamed or permeable gut barrier (also known as "leaky gut").

The IFM Elimination Diet is designed to:

• Identify hidden food sensitivities

• Reduce inflammation and immune burden

• Support gut healing and microbiome restoration

• Promote better energy, mood, digestion, and skin health

Unlike traditional elimination diets, this approach also emphasizes the importance of reintroducing foods mindfully to expand dietary variety, enhance long-term nutrition, and strengthen body awareness around food.

How the IFM Elimination Diet Works:

The IFM Elimination Diet has two main phases:

Phase 1: Elimination (3+ weeks) Remove the most common inflammatory foods that are known to provoke immune responses, increase gut permeability, and disrupt the microbiome. During this time, symptoms often improve significantly as the body calms and begins to heal.

Phase 2: Reintroduction (1–2 weeks per food) Slowly reintroduce one food at a time to determine which foods trigger symptoms. This phase increases body awareness and helps you personalize your diet for long-term wellness.

You may also work with a Functional Medicine practitioner to track symptoms, adjust food selections, or support gut healing through supplemental or lifestyle interventions.

Foods to Eat on the IFM Elimination Diet:

The Elimination Diet is built around nutrient-dense, anti-inflammatory whole foods that support healing, digestion, and detoxification:

Vegetables (aim for 8–12 servings/day):

• Leafy greens (kale, collards, mustard greens, leaf lettuce, arugula)

• Cruciferous vegetables (broccoli, cabbage, radishes, cauliflower, broccoli sprouts)

• Colorful vegetables (carrots, beets, bell peppers, purple sweet potatoes)

• Alliums (onions, garlic, leeks, green onions)

• Squash, zucchini, celery, cucumbers

Fruits:

• Berries (blueberries, raspberries, blackberries)

• Apples, pears, kiwi, pomegranate

• Citrus (optional—based on tolerance)

Proteins:

• Wild-caught fish (salmon, sardines, trout)

• Organic poultry (chicken, turkey)

• Wild or pasture-raised meats (bison, elk, lamb, venison)

• Legumes (lentils, black beans, chickpeas)

• Hemp, rice, marine collagen peptides, or pure amino acid powder

Fats and Oils:

• Extra virgin olive oil, avocado oil, flaxseed oil

• Coconut oil (for cooking), whole olives, avocado

• Raw nuts and seeds (except peanuts)

Grains (gluten-free):

• Quinoa, brown rice, millet, teff, buckwheat, certified gluten-free oats

Dairy Alternatives:

• Coconut, almond, hazelnut, or flax milk (unsweetened)

• Unsweetened coconut kefir (for probiotics)

Beverages:

• Filtered water (half your body weight in ounces daily)

• Herbal teas (ginger, chamomile, peppermint)

• Homemade broths (vegetable or bone)

Spices and Herbs:

• Turmeric, cinnamon, ginger, cumin, rosemary, thyme

• Fresh garlic, cilantro, parsley, basil

Natural Sweeteners (limit to 1–3 tsp/day):

• Raw honey, pure maple syrup, coconut sugar, stevia

Foods to Avoid on the IFM Elimination Diet:

These foods are removed during the elimination phase to reduce immune system burden, calm inflammation, and allow the gut to heal:

• Gluten-containing grains (wheat, rye, barley, spelt)

• Dairy (all forms including milk, cheese, yogurt, butter, ghee)

• Eggs (chicken and duck)

• Soy (tofu, soy sauce, edamame, protein powders)

• Corn (cornmeal, popcorn, tortillas, corn oil)

• Peanuts

• Shellfish and pork

• Refined sugar and sweeteners (white sugar, HFCS, cane syrup)

• Processed foods, artificial additives, preservatives

• Coffee, alcohol, energy drinks

• Refined vegetable oils (canola, soybean, corn oil)

Benefits of the IFM Elimination Diet:

Many people experience profound improvements in health after just a few weeks. Benefits may include:

• Clearer skin and reduced eczema or acne

• Better digestion, less bloating or gas

• Reduced joint or muscle pain

• Balanced mood, fewer mood swings or anxiety

• Increased mental clarity and focus

• More stable energy throughout the day

• Fewer food cravings, especially for sugar or caffeine

• Improved sleep and overall resilience

Challenges or Considerations

• The first few days may bring withdrawal symptoms (headaches, fatigue, irritability), especially when removing caffeine or sugar

• Social events and eating out may require more planning

• Those with histamine intolerance or multiple food sensitivities may need a personalized version

These temporary challenges are often outweighed by the long-term relief and insights gained.

How to Start the IFM Elimination Diet:

If you’re ready to uncover the root causes of inflammation and reclaim your vitality, here’s how to begin:

1. Join Nourishing Meals® for access to Elimination Diet meal plans, grocery lists, and over 1,800 healing recipes.

2. Set your diet filter to IFM Elimination Diet, and then choose any additional foods, food groups, you are wanting to avoid (such as nightshade-free, low-histamine, rice, etc.).

3. Choose from our ready-made IFM Elimination Diet meal plans, or create your own based on recipes tagged for this diet.

4. Prep ahead with batch-cooked meals, snacks, and smoothies to stay nourished throughout the day.

5. Use a symptom tracker during reintroduction to note patterns and food responses.

6. Lean on community support in our private Facebook group where members share tips, inspiration, and healing stories.