Elimination Diet
After months of trying to discover what triggered my stomach and pelvic pains, I tried an elimination diet ... well kind of followed one to be honest. I cut out a certain food for 2-3 weeks and almost immediately returned to eating it when I saw no improvement.
My food choices depended on how I felt. I eliminated things purely based on speculation. I didn't give any consideration to foods in the same family either. For example, I decided I would not use milk, but I would still have ice cream during the testing period.
I also did a poor job of actually keep track of foods and reactions. I tried keeping a food journal but got tired of carrying it around. I failed miserably trying to remember what I ate during the day by the time I got home. So I turned to my phone and used an intolerance app, but I was not consistent enough with my entries to find a correlation between a food and my pain.
Surprise, surprise when my attempt at an elimination diet didn't work.
So I simply kept changing my diet - tracking it sometimes and vaguely remembering what I ate once I felt pain. I sometimes noticed reactions to certain foods. I wasn't allergic or breaking out in rashes, but some sensitivity seemed to exist because I would get a twinge of pain every time I ate some foods. As a result, I reduced my dairy and meat intake.
I saw some improvement and decided I might need to alter my diet permanently. As I researched more, I also decided to limit how much soy I consumed, especially from processed foods. I started feeling better, but I was not certain that I was getting enough nutrients. So I figured that seeing a dietitian was a good place to start.
We discussed my test results and looked at my sporadic food journal entries. She helped me focus on foods I could eat to get specific nutrients, and we even reviewed my multivitamin content. She also made me accountable for tracking my food by recommending My Fitness Pal because you can share your food journal with others by sending them a link.
I didn't take tracking my food or the elimination diet seriously until I met with her.
I had used My Fitness Pal years ago when there was no app. I often forgot to sign in to the website to log my breakfast, lunch, or dinner let alone actually track my snacks. But now there was an app that allowed scanning and recognized recent and most common entries. I could add notes, which I found especially helpful when tracking the location and time of my pain. Additionally, I could sync my workout apps and have it automatically adjust my daily calories.
This motivated me to enter entries more often. I also knew that I needed data to discuss at my next appointment. Now that I was tracking my foods regularly I could see how my body truly responded when I ate different foods.
Here's how I used an elimination diet to feel better.
1. I removed all processed packaged food from my diet immediately.
Chips, cookies, granola bars, frozen meals (even the "healthy" options) ...they all had to go. Quick, easy things usually have an extended product life because they have additives, such as preservatives, in order to stay fresh for long periods.
It was essential to stop eating these because the body can have a response to a specific chemical or a combination of them when mixed together. I am by no means a scientist, so I can't begin to explain why some people can tolerate chemicals when others can't.
While the US Food and Drug Administration (FDA) regulates many foods on the shelves at grocery stores, there are numerous items that are not tested because they includes additives that appear on the Generally Recognized As Safe (GRAS) list. Science may show something safe for most people, but you just may be the lucky winner who cannot have a common additive.
Why couldn't we be lucky lottery winners instead?
By cutting out processed foods, I almost instantly reduced my soy and dairy intake. Soy* is added as a flavor enhancer in everything from granola bars to bread to (even!) tea.
2. I ate nearly the same thing every day for weeks.
Sounds exciting, right? Not so much ... but it wasn't horrible. Be prepared though because it may seem like this phase will never end.
A little creativity can go a long way when consuming the same staples for weeks at a time. Preparation is key, so be sure to shop and make meals ahead of time. Prepare your veggies in a different way - raw some days, steamed others, and roasted after that.
Maintaining a limited diet allowed my body to "reset." I started noticing a difference as I gave my digestive system a break. I did not have inflammation nearly as often and found my pain to be less severe.
Suggestions: Drinks lots of water. Log your food. Rotate your cooking methods.
3. I slowly introduced foods back into my diet.
I had very strict guidance to only reintroduce one food group at a time. This is key because you want to identify what triggers a reaction.
I felt one of two ways when I started eating a food again - fine or terrible. And my body was quick to let me know the latter. The foods that made me feel bad helped quickly identify things I should avoid.
I tried reintroducing dairy in very small amounts, and I finally found the connection to some of my abdominal and pelvic pain. As much as I once loved ice cream, I knew that living in less pain was more important.
I also found that my body no longer tolerated much added sugar. I tried eating one of my former favorite cookies and noticed a pain across my forehead within minutes. I figured a headache already must have been on the way because I doubted a response that quickly. I tried another cookie two days later and noticed the same pain.
My body, my results ... my experience doesn't mean you have to give up these things, too. I still eat cookies occasionally, but I am cognizant of how much sugar I eat in a given day.
Yes, an elimination diet completely changed how I eat, but it was totally worth it to help me identify what was wrecking havoc on my body. Elimination could be the key to finding a sensitivity or intolerance and help you feel better.
*Disclaimer: Please note that I chose to reduce my soy intake based on my need to limit foods that affected my hormones and discussed it thoroughly with my doctor. It may not have an effect on you.