Do you ever feel worn out, bloated, foggy in the head, or just plain uncomfortable in your own skin?

These could be possible signs that you have a food sensitivity or intolerance. It’s not uncommon that people will ignore the signs of a food sensitivity for years on end, but this may be the reason you aren’t able to accomplish the health and fitness goals you’ve been working so hard for.

Even worse, it could be putting you at a much greater risk for things like:

  • Asthma and allergies
  • Autoimmune disorders
  • Skin conditions
  • Arthritis
  • Heart disease
  • Neurodegenerative disease
  • Mood disorders
  • Narcolepsy
  • Addiction
  • Migraines
  • Kidney Problems
  • And many other ailments

Most food sensitivities will rear their ugly head during digestion and can absolutely wreak havoc on our GI tract. Eating foods that you’re sensitive to can throw off gut bacteria and enzymes, causing a vicious cycle of poor digestion, infection, and inflammation.

Some telltale signs that you are experiencing GI dysfunction are:

  • Constipation
  • Loose stools or diarrhea
  • Burning in the stomach
  • Bad breath
  • Gas
  • Bloating
  • Undigested food in stool
  • Heartburn
  • Foul smelling stool
  • Nausea

The good news is that you don’t need to continue to live like this. I’m going to show
you a series of steps over 6 weeks to help determine not only if you have a food sensitivity, but also what you’re sensitive too so you can eliminate it from your diet.

Once you have determined your food sensitivity, you can start feeling and looking better as you inch closer to your health and fitness goals with your new found energy and wellness.

STEP 1: Eliminate the most notorious foods from your diet.

The first step to determining what your sensitive to is by eliminating the most common foods that are associated with food sensitivities. Here I will give you a list of foods to eliminate and a list of foods to eat more of.

You should avoid all of the foods on this list for at least 3 weeks to bring your body back to a normative state. If you are trying to determine food sensitivities for your children, this elimination process should last 10 days.


  • Vegetables – Tomatoes, eggplant, white potatoes
  • Fruit – Citrus fruits
  • Starch – Wheat, corn, barley, spelt, kamut, rye, oats, all gluten containing products
  • Legumes – Soybeans, tofu, tempeh, soy milk, all beans, peas, lentils
  • Nuts and Seeds – All nuts and seeds
  • Meat and Fish – Beef, chicken, pork, eggs, cold cuts, bacon, hot dogs, canned meats, sausage, shellfish, meat substitutes made from soy
  • Dairy Products and Milk – Milk, cheese, cottage cheese, cream, yogurt, butter, ice cream, non-dairy creamer
  • Fats – Margarine, butter, processed and hydrogenated oils, mayonnaise, spreads
  • Beverages – Alcohol, caffeine (coffee, black tea, green tea, soda)
  • Spices and Condiments – Chocolate, ketchup, mustard, relish, chutney, soy sauce, barbecue sauce, vinegar
  • Sweeteners – White or brown sugar, honey, maple syrup, corn syrup, high fructose corn syrup desserts


  • Vegetables – Almost all fresh, raw, steamed, sauteed, or roasted vegetables
  • Fruit – Almost all fresh fruit
  • Starch – Rice and buckwheat
  • Meat and Fish – Fish, turkey, lamb, wild game
  • Dairy Products and Milk – Unsweetened rice milk, coconut milk
  • Fats – Cold-expeller pressed olive oil, flaxseed oil, coconut oil
  • Beverages – Drink plenty of water, herbal teas (e.g. rooibos, peppermint, etc.)
  • Spices and Condiments – Sea salt, fresh pepper, fresh herbs (i.e. garlic, cumin, dill, ginger, oregano, parsley, rosemary, thyme, turmeric)
  • Sweeteners – Stevia (if needed)

STEP 2: Reintroduction of foods.

This process will take another 3 weeks as we strategically reintroduce the foods that we have eliminated over the past 3 weeks. Each week you will only be adding back certain types of foods while you monitor your symptoms after eating said food type.

The fewer foods you reintroduce on a given day, the more likely you are to pinpoint food sensitivities.

Week 4 – Reintroduce eliminated dairy products and meats
Week 5 – Reintroduce eliminated starches, legumes, nuts and seeds
Week 6 – Reintroduce eliminated fruits and vegetables

During reintroduction, pay close attention to how you are feeling. Write down any changes you are feeling whether positive or negative.

Signs of food sensitivities include:

  • Insomnia
  • Fatigue
  • Joint pain
  • Bloating
  • Brain fog
  • Skin breakout or rashes
  • Headaches
  • Bowel changes or GI pain
  • Sinus or other respiratory issues
  • Increase in energy (this can actually be a physical sign of stress)


  • Prepare – People who spend the week prior to an elimination diet shopping for

    the right foods and looking up recipes do far better than those who jump right into it. Spend a little extra time preparing, it will make this so much easier and it will be worth it in the end.

  • Clean Out The Kitchen – Get rid of foods that aren’t part of your elimination plan. Just remove any possibility of slipping up or temptation.
  • Keep A Journal – Documenting your symptoms, energy levels, and mood throughout the process can help identify patterns related to the foods you eat.
  • Make the most of this journey, every chance you get to learn something new about yourself should be embraced. At the end of this process you will walk away with a new found enlightenment and you will be so very proud of your discoveries. Go forth and be great in everything you do, you are worth it!

    P.S. If you are looking for more of a 1-on-1 nutritional assessment or guidance, check out one of our amazing nutritional plans to help get you in the best shape of your life. Click here to learn more.