An elimination diet can be a useful tool for controlling unpleasant symptoms of gastrointestinal conditions, such as irritable bowel syndrome (IBS) and Gastroesophageal Reflux Disease (GERD). Often, symptoms can be intense, painful and even confusing when you aren’t sure what is triggering you.

First things first: you should not undertake an elimination diet without consulting your doctor, who may refer you to a dietician to help support you through the process. There is a risk of developing nutritional deficiencies with any major dietary change and it is important to ensure that you are following the diet effectively for the best results. Many foods contain ingredients that you wouldn’t necessarily expect, which could derail your elimination diet, so keeping a food diary and working with a dietician can make this process easier.

Find out more about gut health and how to improve your digestion here at Live Science.

What is an elimination diet?

Common elimination diets include the low FODMAP diet, or the Six Food Elimination Diet, which generally take place over several weeks or months. The Journal of Gastroenterology and Hepatology advises not to exceed six weeks at the elimination stage, particularly for the low FODMAP (Fermentable Oligo-, Di-, Mono-saccharides, and Polyols) diet, as you can negatively affect your gut microbiome.

“An elimination diet is a method of identifying foods that a person is intolerant or sensitive to,” explains Rachel Clarkson, a Doctify-reviewed dietician and nutritionist, and the founder of The DNA Dietitian. “An individual may start an elimination diet to help identify the problematic foods in their diet causing symptoms.