Elimination diets temporarily remove common trigger foods to identify sensitivities, intolerances, or allergens. The process has two phases: a strict elimination period (3-6 weeks) followed by systematic reintroduction of one food at a time. This tracker helps you plan your elimination foods, set up your reintroduction schedule, and log symptom reactions.
Phase 1: Elimination Setup
Check which food groups you are eliminating. Elimination phase: 3–6 weeks.
Phase 2: Reintroduction Schedule
Reintroduce one food group every 3 days. Eat it 2-3 times on the test day, then wait 3 days before the next test.
Symptom Log
Record your reactions during reintroduction. Date format: YYYY-MM-DD
How to Use the Elimination Diet Tracker
The elimination diet is the gold standard for identifying food intolerances and non-IgE-mediated food sensitivities. Unlike allergy testing, which only detects immediate IgE reactions, the elimination and reintroduction protocol catches delayed reactions that can appear 24-72 hours after eating a trigger food.
Step 1: Select Foods to Eliminate
Check all food groups you plan to eliminate. Most standard protocols include the top 8 allergens: gluten, dairy, eggs, soy, peanuts, tree nuts, fish/shellfish, and corn. You can also add nightshades (tomatoes, peppers, eggplant), citrus, alcohol, and refined sugar for a more comprehensive protocol. The more thorough the elimination, the cleaner your baseline.
Step 2: Set Your Elimination Period
Enter your start date and choose your elimination duration. 4 weeks is the standard recommendation — long enough for IgG-mediated antibodies to decline and for your gut lining to begin recovering. If your symptoms are severe or autoimmune in nature, 6 weeks may be more appropriate. Do not go longer than 6 weeks without a dietitian's guidance.
Step 3: Follow the Reintroduction Schedule
The auto-generated schedule spaces reintroductions 3 days apart. On test day, eat the food 2-3 times — for example, milk at breakfast and lunch. If a reaction occurs within 72 hours, mark it in the symptom log and wait until all symptoms resolve before proceeding. If no reaction, the food is likely not a trigger and can be reintroduced to your diet.
Step 4: Log Symptoms
Use the symptom log to record your reactions. Note the date, which food was tested, severity, and specific symptoms. Common delayed reactions include bloating, gas, constipation, diarrhea, fatigue, brain fog, headaches, skin changes, and joint pain. The log gives you a clear record to share with your healthcare provider.
FAQ
Is this elimination diet tracker free?
Yes, completely free with no signup required.
How long should the elimination phase last?
The elimination phase typically lasts 3-6 weeks. Three weeks is the minimum for IgG-mediated reactions to fully clear. Some practitioners recommend 4-6 weeks, especially for autoimmune conditions or persistent symptoms. Going beyond 6 weeks without guidance can risk nutritional deficiencies.
How do you reintroduce foods after elimination?
Reintroduce one food at a time, eating it 2-3 times on the test day, then waiting 2-3 days before testing the next food. This gives time for delayed reactions (which can appear 24-72 hours later) to emerge. Keep a detailed symptom diary on days 1-3 after each reintroduction. If a reaction occurs, wait until symptoms resolve before testing the next food.
What foods are typically eliminated in a standard elimination diet?
The most common standard elimination diet removes the top 8 allergens: gluten/wheat, dairy, eggs, soy, peanuts, tree nuts, fish/shellfish, and corn. Some protocols also remove nightshades (tomato, pepper, eggplant), citrus, beef, pork, and all alcohol. The stricter the elimination, the more clearly triggers can be identified.
What symptoms indicate a food reaction?
Track any symptoms that appear 0-72 hours after reintroduction: digestive symptoms (bloating, gas, cramping, diarrhea, constipation), skin changes (rash, eczema, hives), neurological symptoms (brain fog, headache, fatigue), joint pain, nasal congestion, or mood changes. Delayed reactions often present as fatigue and brain fog rather than classic allergy symptoms.
Is this different from the FODMAP protocol?
Yes. The standard elimination diet primarily tests for food intolerances and allergies (protein-mediated immune reactions), removing top allergens like gluten, dairy, eggs, and soy. The FODMAP protocol specifically tests fermentable carbohydrates that trigger IBS symptoms through fermentation and osmotic effects. A person can need both protocols. The FODMAP checker and elimination tracker serve complementary purposes.