Elimination Diet Resources

by Alissa Segersten | 95 comments

Here you will find the essential documents we mention in our book, The Elimination Diet™ Please download them, print, use a 3-hole puncher, and add them all to a special binder. For the Journal, we recommend printing off about 60 pages of the third page in the document in order to have a full journal to write in. Add this to your binder or use a separate binder just for your Elimination Diet Journal. 

We've also provided a Resources Cover Page PDF below in case you want to place this on the front cover of your binder to stay organized! 

Additionally, for those of you not part of our online Support Program, we created an Elimination Diet Facebook Support Group just for you! Click HERE to request to be part of the group. You can share your story, post recipes, and more! 

Do you need help with finding recipes and creating meal plans for your elimination diet? Become a Nourishing Meals® member and get access to hundreds of Elimination Diet recipes and tools to plan your meals and create shopping lists! Learn more here! After you sign up, choose the specific phase you are in and the site will show you all of the recipes for that phase. See our Elimination Diet recipes here. 

Want a FREE Elimination Diet cooking video series? Sign up here! 

We hope you enjoy the book, these resources, and the entire process of the Elimination Diet! 

Download Elimination Diet PDF Resources

Elimination Diet Journal

Resources Cover Page

Corn Free List

Dairy Free List

Gluten Free List

Soy Free List

Elimination Diet Phase 1 List

Shopping Guide

Elimination Diet Tips

Elimination Diet Phase 2 List

Stay up to date with the current science and recipes that can help make your family healthy.

Comments

Hi, I just purchased the book and am on day 5. Two quick questions - I couldn't find canned organic coconut milk without guar gum. Do you have any brand recommendations or do I not need to worry about guar gum? Also, I am traveling for 36 hours and will be staying at a hotel. Should I bring all of my own food? Any recommendations for travel-friendly foods or recipes since I'll be on a plane and then at a hotel?

by Ashley C. on Thu, 10/15/2015 - 10:59am

I see nightshade spices on the "no" list, but am just thinking unless I see it on that list its OK? Like rosemary is not on the list but is involved with the roasted chicken. I'm wondering about dill, lemongrass. Pacific makes an organic bone broth with rosemary, cider vinegar and lemon grass. Wondering if I can drink that. I am only on phase 1, but have not been drinking chicken stock, as it seems like a waste of chicken I can't eat.

by Ken e on Fri, 10/30/2015 - 1:46pm

Hi! I do not see salt listed in the lists, but pepper is. The recipes in the book contain salt. What is the rule for salt? Sea salt only? Is all salt ok? Thanks!

by Dina on Wed, 01/06/2016 - 8:21am

Hi Dina! Thanks so much for this question. We like sea salt. If you have not tried it yet, Redmond Real Salt is exceptional. Here is a link to check it out. http://amzn.to/1OciofF This is a sea salt that has never seen modern conditions as it comes from an ancient sea bed that was buried in Utah. The trace element content is such that it has less of an effect on elevating blood pressure and has an almost sweet aftertaste. We prefer this salt over all others but a good himalayan pink salt can work too. Enjoy!

by Alissa Segersten on Wed, 01/06/2016 - 9:29pm

Hi! I do not see shrimp listed. Is it a yes or a no? Thanks! D

by Dina on Tue, 01/19/2016 - 8:50am

Im on day 6, and i still have diarrhea, maybe its the grains/beans? Why isnt grains their own category to eliminate and test??? Also when is the best time to take charcoal? Like in between meals, in between supplements?

by Daniel Rubio on Sat, 01/30/2016 - 11:21am

Im following Low FODMAP, cut out all grains/beans, im eating only phase 1-2 recipes without garlic/onion, I eat broccoli sprouts and organic sauerkraut daily, and im taking the following supplements: Meriva (Thorne brand), Digestive enzymes (with high lipase), probiotics (high quality), L-glutamine, Vitamin D, Milk thistle. My Diarrhea has actually gotten worse, PLEASE HELP

by Daniel Rubio on Wed, 02/03/2016 - 5:02pm

I know Turkey and chicken is ok on this diet. We have the book. We are wondering if duck is ok.

by Irvin on Sat, 03/05/2016 - 8:43am

Hello I am about to embark on the elimination diet. I was wondering if you support an online forum for discussion / questions ? Or if you could recommend and existing forum that might be well monitored by knowledgable professionals.

by Ben Wanicur on Wed, 03/23/2016 - 7:28pm

When can kiwi be reintroduced? I'm on the first week of phase 3, but don't see anything for kiwi anywhere.

by Jennifer Hernandez on Sun, 04/17/2016 - 4:11pm

Help! Ive lost your website with you recipe and how to lists!

by Diane on Thu, 04/21/2016 - 12:39pm

Hi, I was wondering if products like Eat Water: Slim Rice/Pasta are suitable for the Elimination Diet, and if they are should they be included at phase 1 or 2? I haven't had grains such as rice for some time, having replaced them with this instead, though they do contain a small amount of oat fibre. Seeing as grains are on the No list for phase 1, I had thought to add slim rice to soups and smoothies instead, as it's based on a vegetable rather than a grain. There are other brands such as Bare Naked Noodles but as those contain soya I assume they wouldn't be ok. Please advise, I am very curious to know. Thank you.

by Violet on Tue, 06/14/2016 - 12:49pm

Hi, I had a blood test to see my food allergies a year and a half ago saying I'm allergic to both wheat and peanuts. These have been removed from my diet since then, so I'm wondering if I should try reintroducing them into my diet for phase 3 despite knowing I'm allergic? My reactions are skin based, not deathly, so doing so wouldn't kill me, but I'm curious to see if I'm still allergic after all this time.

by Alyssa on Thu, 08/04/2016 - 4:24pm

Hello, I was wondering if Mangos are allowed because I haven't seen them on any of your list, thank you.

by Nathalie on Mon, 10/03/2016 - 6:58am

Hi Nathalie~ Mangos are allowed during all phases. Enjoy!

by Alissa Segersten on Tue, 10/04/2016 - 2:47pm

Can store bought Pacific brand organic brothes and stocks be used, in lieu of homemade batches? I'll be starting the diet after Thanksgiving.

by Jason on Wed, 11/16/2016 - 3:20pm

Help please- are Vital Greens or equivalent Greens powder allowed in Stage 1 - also Great Lakes Collagen and coconut oil- am in Australia and this is my go to green smoothie for breakfast ? Many thanks for your wonderful book

by Anne Stevens on Wed, 01/04/2017 - 1:13pm

Hi Tom and Ali, I am currently reading your book " The Elimination Diet " and loving every page of it ! It has so much of information and while reading it I am feeling ...why didn't I get this earlier ! I am preparing myself for Elimination Diet. I read in the book about benifits of Broccoli Sprouts and would love to include them in my diet...however where I stay we dont get its seeds ...I even searched on Amazon and the seeds available are not organic. Could you please tell me about broccoli sprouts supplements and which brand should I buy ? I understand that best way to have nutrients is have fresh sprouts however due to difficulty in availability of organic seeds I want to take supplements. Please help. Thanks.

by Mona on Mon, 01/09/2017 - 10:10am

Hello, I am on Phase 2 of the elimination diet and had to go on antibiotics for my ear infection and the virus that is going around (Amoxicilin). Is this okay? Also, can I have bell peppers (stuffed with brown rice and some veggies) during phase 2? Best, Gizem

by Gizem Basar on Mon, 01/23/2017 - 6:35pm

Hi Alissa and tom, I have bought tour book recently. I was wondering if chick peas are allowed in phase 2. Maybe i have overlooked something (English is not my native language as i am from the Netherlands) so just checking to make sure. Starting phase 1 tomorrow! Very exciting. Kind regards, Romy

by Romy on Mon, 03/13/2017 - 3:04am

Hello - trying to get my shopping list together to begin the elimation diet. I see that coconut milk (canned,organic) is allowed. Is coconut milk in the carton allowed (often found in refrigerated sections of grocery stores next to the Almond milk and soy milks)?

by Danielle on Fri, 03/17/2017 - 5:27pm

Hi , Please can you clarify if amaranth is allowed on any phases of the diet?

by crystal on Thu, 03/30/2017 - 9:21am

Can I eat certified gluten free oats on phase two of the diet?

by Helen on Sun, 04/09/2017 - 7:55am

Hi there. I just finished day 2 of detox. Day 1 I had the strawberry kale mint smoothie (substituting avocado for chia) for breakfast and snack and green detox soup for lunch and dinner. Beverages included mint tea and water. I started the program with a head cold. Day 2 I had the same strawberry kale mint smoothie for breakfast and the green soup for lunch. Snack was the very berry chia smoothie and the cauliflower parsnip soup for dinner. Mid afternoon I noticed an itchiness in my scalp, ears and neck and it was harder to breathe. I am also a seasonal asthmatic usually brought on by colds but this seemed different. I also drank a thyme tea in the morning, coconut water, midday, water and peppermint tea. Day 3 morning, I'm still experiencing extreme itchiness in the ears, and scalp and my breathing is constricted. I know that my head cold has dropped to my chest so that may be part of the breathing part. My question is do you see something that I have consumed that may be the cause? My first thought is the chia seeds....

by Lisa O on Thu, 04/27/2017 - 5:33am

My wife still has hemorrhoids. We are on day 15. Any ideas?

by Jim on Tue, 06/13/2017 - 8:24am

Hi Jim, yes I do! Go to doctor yourself.com index at side for hemmiroids or vitamin e information. Apparently vitamin e is good internally have a read hope it helps Narelle

by Narelle on Wed, 06/28/2017 - 6:03pm

The elimination diets all seem to include in the ok for phase one food something I already know I have a problem with(broccoli) with that knowledge is it safe to assume any of those ok foods are actually ok?

by Ruth on Tue, 08/22/2017 - 3:14am

How long do you stay on the elimination phase? I see the detox phase is 2 days but didn't know how long the phases after are

by Laura on Wed, 09/20/2017 - 2:39pm

I've been using your cookbooks and online recipes for years (love your recipes!) and now my children and I are doing the Elimination diet. I'm doing a 3rd day of detox and feel great! I noticed that in your Corn list provided above you don't list Citric Acid. I have a corn intolerance and learned a few years ago that citric acid is almost always derived from corn. Just wanted to point this out as there may be many people who don't tolerate corn and might react to citric acid as well. When I was able to cut out citric acid (which is in so many things!) I immediately felt so much better! Please consider adding it to your list.

by Rachel on Mon, 10/23/2017 - 7:58am

Hello! I recently started the diet and am in phase two. I have sparkling flavored water that contains only “carbonated mineral water and natural flavors”. I obviously should t have the citrus flavored drinks until I begin phase three, but otherwise would these be ok? Just looking for some variety :)

by Natasha on Tue, 04/10/2018 - 2:50pm

Could the food lists be updated with the ingredients listed in your recipes and include things like mango that you indicated in this forum as “okay” to eat? Also, could you please answer the Guar Gum question from 2015? Thanks!

by Maria Figueroa on Thu, 07/05/2018 - 7:03pm

Hi, I printed out My Meal Planning PDF sheet, but now I can’t find it on your site, could you please email me the link? Thank you

by Zoe Laven on Tue, 09/18/2018 - 11:12am

I am just starting the diet. When should I take the supplements? All in the morning? Throughout the day? Before bed?

by Wendy D. on Mon, 10/15/2018 - 2:59pm

Hello, I am wondering if stevia should not be ingested during phase 1 of the elimination diet? Also, wondering are strawberries ok in phase 1? Thank you, Barb

by Barb on Tue, 10/23/2018 - 4:54pm

Hello. I purchased and heard the audiobook and I seem to be missing the re-imtroduction schedule and the recepies. Where do I find those?

by Diana on Fri, 01/11/2019 - 12:26am

Love the book so far! Thank you Do you have a shopping list for each phase?

by Brittany Koenig on Wed, 02/20/2019 - 8:57am

Hi - do you recommend this diet for Gout sufferers? Anything they should leave out during detox or elimination phases? We have read so many articles and each one lists different veggies as high or medium in purines. We are very confused. Also been unable to pin down what is triggering it. Eat little to no red meat and do not drink.

by Val on Sat, 09/28/2019 - 12:43pm

Hi! My functional medecine doctor just put me on a low hisyamine dient (and I also have intolerances with eggs, dairy, gluten) I am searching for help as I don t know what to eat any more! Could this book help? Tnak you

by Natsu on Fri, 11/22/2019 - 2:37pm

I've read your book and super keen to start the diet. Was surprised to not see turmeric in any of the allowed foods - or did I miss something. Grateful if you could clarify.

by Gabriela on Mon, 01/20/2020 - 9:56am

Are sesame oils allowed in phase 2?

by Connie on Tue, 01/28/2020 - 8:24pm

how long should phase 1 go for?

by Bobo on Mon, 07/20/2020 - 11:21am

I don’t eat sour cream or yogurt. Do I have to drink RAW milk. Can it be organic whole milk?

by Bonnie on Mon, 02/01/2021 - 12:39pm

I’ve noticed a lot of sites guiding you through elimination diets say no to nuts like almonds but then say almond flour or almond milk is ok. Is this an oversight? Does Whole Life Nutritions diet plan allow for almond flour even though almonds are on the “no” list of phase 2?

by Grace on Sun, 05/09/2021 - 1:24pm

hi! does anyone know how long i should continue phase 1 (the detox phase) for? i think i read somewhere 2 days but im not sure.

by ryan on Tue, 03/22/2022 - 11:18am

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Elimination Diet Articles from Whole Life Nutrition

The Elimination Diet Book is Here!

by Tom Malterre | 10 comments

As a functional medicine nutritionist, I’ve watched thousands of people have their symptoms melt away on The Elimination Diet...skin problems, mood issues, gut disorders, headaches, chronic pain, and more. By simply (and deliciously) modifying their diets, people just like you are reversing their conditions and eliminating their most troublesome symptoms. In fact, many people continue to improve so much that they no longer need their medications! Read more about The Elimination Diet Book is Here!

7 Steps to Heal your Migraines

by Tom Malterre | 7 comments

Through my clinical practice, I have found that eliminating trigger foods is the fastest route to healing. While working on my recent book, The Elimination Diet, I examined research explaining how food sensitivity and intolerance reactions can increase stress, alter hormones, and drastically effect the production of energy in each and every cell—the other three primary triggers for migraines! Read more about 7 Steps to Heal your Migraines

Why 95% of People Fail on Gluten-Free Diets

by Tom Malterre | 2 comments

After seeing thousands of people in clinical practice, I would estimate that 95% of those who try to go on a gluten-free diet fail. For many of them, it’s not their fault. They follow all the guidelines of eating gluten-free foods like rice, oats, lentils, millet, and sorghum. They find amazing gluten-free cookie recipes with arrowroot and tapioca starch. All the while, they are ingesting tiny amounts of gluten containing grains. How does this happen? It’s called cross-contamination and it is far more common than you would imagine.  Read more about Why 95% of People Fail on Gluten-Free Diets

How to Heal Gallbladder Disease

by Tom Malterre | 79 comments

Over the last 3 decades, there has been a 20% surge in people suffering from gallbladder disease. It is estimated that 20-25 million Americans (10-15% of the population) have gallbladder complications (primarily from gallstones) that lead to 1.8 million hospital visits and $6.2 billion dollars in health care costs every year. Unfortunately, 10-33% of people who get their gallbladder removed never resolve their symptoms of gallbladder disease. Read more about How to Heal Gallbladder Disease