Elimination Diet

A – Apple (Stewed preferred)

Benefits:

  • Gut soothing (pectin fiber)

  • Helps constipation

  • Reduces inflammation

Preparation:

  • Peel apple

  • Cut pieces

  • Lightly steam or stew with cinnamon

  • Avoid sugar

Best Time:

  • Morning empty stomach OR 4 PM snack

Combine With:

  • Cinnamon

  • Soaked almonds

  • Herbal tea

Avoid With:

  • Milk

  • Heavy meals

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B – Brown Rice

Benefits:

  • Gluten free energy source

  • Gentle on digestion

Preparation:

  • Soak 4–6 hours

  • Cook soft

  • Add small cumin

Best Time:

  • Lunch only

Combine With:

  • Steamed vegetables

  • Moong dal

  • Coconut chutney (mild)

Avoid With:

  • Curd

  • Deep fried food

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C – Carrot

Benefits:

  • Gut repair

  • Liver support

  • Rich in beta carotene

Preparation:

  • Light steam

  • OR fresh juice (alone)

  • OR carrot soup

Best Time:

  • Mid morning

  • Evening soup

Combine With:

  • Beetroot

  • Ginger

  • Pumpkin

Avoid With:

  • Milk

  • Heavy grains

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D – Dates (Limited)

Benefits:

  • Natural iron

  • Energy booster

Preparation:

  • Soak overnight

  • Eat 1–2 only

Best Time:

  • Before workout

  • Morning

Combine With:

  • Almonds

  • Warm water

Avoid With:

  • Rice meals

  • Banana

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E – Eggs (If tolerated)

Benefits:

  • High protein

  • Brain nutrition

Preparation:

  • Boiled only

  • No oil fry

Best Time:

  • Breakfast

  • Post workout

Combine With:

  • Spinach

  • Avocado

Avoid With:

  • Milk

  • Fruits

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F – Fenugreek (Methi)

Benefits:

  • Blood sugar balance

  • Hormone balance

Preparation:

  • Soak seeds overnight

  • OR add leaves to curry

Best Time:

  • Morning water

  • Lunch curry

Combine With:

  • Moong dal

  • Vegetable stir fry

Avoid With:

  • Dairy heavy dishes

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G – Ginger

Benefits:

  • Anti inflammatory

  • Digestion support

Preparation:

  • Fresh grated

  • Ginger tea

Best Time:

  • Before meals

  • Early morning warm water

Combine With:

  • Lemon

  • Turmeric

Avoid With:

  • Empty stomach excess

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H – Honey (Raw only, limited)

Benefits:

  • Natural sweetener

  • Anti microbial

Preparation:

  • Add in warm (not hot) water

Best Time:

  • Morning detox drink

Combine With:

  • Lemon

  • Cinnamon

Avoid With:

  • Hot boiling water

  • Ghee equal mix (Ayurveda caution)

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I – Idli (Fermented rice-lentil)

Benefits:

  • Easy digestion

  • Gut friendly (if no gluten issues)

Preparation:

  • Traditional fermentation

  • Steam

Best Time:

  • Breakfast

Combine With:

  • Coconut chutney

  • Vegetable sambar (no tamarind excess)

Avoid With:

  • Heavy fried chutney powders

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J – Jeera (Cumin)

Benefits:

  • Bloating reduction

  • Liver detox

Preparation:

  • Boil in water

  • Drink jeera water

Best Time:

  • Morning empty stomach

Combine With:

  • Coriander seeds

Avoid With:

  • Coffee immediately

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K – Karela (Bitter gourd)

Benefits:

  • Blood sugar control

  • Gut cleanse

Preparation:

  • Light sauté with minimal oil

  • Steam

Best Time:

  • Lunch

Combine With:

  • Moong dal

  • Millet

Avoid With:

  • Potato

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L – Lauki (Bottle gourd)

Benefits:

  • Cooling

  • Good for acidity

Preparation:

  • Soup

  • Soft curry

Best Time:

  • Lunch or dinner

Combine With:

  • Moong dal

  • Rice

Avoid With:

  • Heavy protein

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M – Moong Dal (Green gram)

Benefits:

  • Best elimination protein

  • Easy digest

Preparation:

  • Soak

  • Pressure cook soft

  • Add turmeric + cumin

Best Time:

  • Lunch or dinner

Combine With:

  • Rice

  • Lauki

  • Carrot

Avoid With:

  • Paneer

  • Curd

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N – Nuts (Soaked Almonds)

Benefits:

  • Good fats

  • Brain support

Preparation:

  • Soak overnight

  • Remove skin

Best Time:

  • Morning

Combine With:

  • Fruit (only apple)

  • Herbal tea

Avoid With:

  • Heavy meals

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O – Oats (Gluten free certified only)

Benefits:

  • Fiber

  • Cholesterol control

Preparation:

  • Cook in water

  • Add seeds

Best Time:

  • Breakfast

Combine With:

  • Flax seeds

  • Apple

Avoid With:

  • Milk (initial elimination phase)

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P – Pumpkin

Benefits:

  • Gut healing

  • Anti inflammatory

Preparation:

  • Soup

  • Steam mash

Best Time:

  • Dinner

Combine With:

  • Ginger

  • Moong dal

Avoid With:

  • Fried foods

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Q – Quinoa

Benefits:

  • Complete protein

  • Gluten free

Preparation:

  • Wash thoroughly

  • Cook like rice

Best Time:

  • Lunch

Combine With:

  • Vegetables

  • Olive oil drizzle

Avoid With:

  • Heavy gravies

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R – Ragi (Finger millet)

Benefits:

  • Calcium rich

  • Good for weight balance

Preparation:

  • Ragi porridge

  • Ragi dosa

Best Time:

  • Breakfast

Combine With:

  • Coconut chutney

Avoid With:

  • Curd

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S – Spinach

Benefits:

  • Iron

  • Liver support

Preparation:

  • Steam lightly

  • Add garlic

Best Time:

  • Lunch

Combine With:

  • Moong dal

  • Egg

Avoid With:

  • Milk

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T – Turmeric

Benefits:

  • Anti inflammatory

  • Gut repair

Preparation:

  • Add to all cooking

  • Turmeric water

Best Time:

  • With meals

Combine With:

  • Black pepper

Avoid With:

  • Excess on empty stomach

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U – Urad Dal (Limited)

Benefits:

  • Protein

Preparation:

  • Fermented only (idli/dosa)

Best Time:

  • Breakfast

Combine With:

  • Coconut

Avoid With:

  • Night meals

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V – Vegetable Soup (Mixed)

Benefits:

  • Easy digestion

  • Detox support

Preparation:

  • Steam vegetables

  • Blend

  • No cream

Best Time:

  • Dinner

Combine With:

  • Pumpkin

  • Carrot

  • Lauki

Avoid With:

  • Bread

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W – Warm Water

Benefits:

  • Detox

  • Digestion activation

Preparation:

  • Boiled & cooled slightly

Best Time:

  • Morning

  • Before meals

Combine With:

  • Lemon

  • Ginger

Avoid With:

  • Immediately after heavy meal

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X – Xylitol (Avoid Initially)

Artificial sweetener – may disturb gut bacteria.

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Y – Yogurt (Reintroduce later)

Avoid in elimination phase.

Reintroduce after 4 weeks to test tolerance.

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Z – Zucchini

Benefits:

  • Easy digestion

  • Low inflammation

Preparation:

  • Steam

  • Light sauté

Best Time:

  • Dinner

Combine With:

  • Quinoa

  • Pumpkin

Avoid With:

  • Cheese

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🔥 3 PHASES OF ELIMINATION DIET

Phase 1 – Remove (3–6 weeks)
Remove all triggers strictly.

Phase 2 – Reintroduce
Add one food every 3 days.
Observe:

  • Bloating

  • Headache

  • Skin rash

  • Mood changes

  • Sleep disturbance

Phase 3 – Personalization
Create your long-term anti-inflammatory diet.

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⏰ DAILY SAMPLE TIMING PLAN

6:00 AM – Warm lemon ginger water
7:30 AM – Soaked almonds
8:30 AM – Ragi porridge / Idli
11:00 AM – Stewed apple
1:30 PM – Brown rice + Moong dal + Lauki
4:30 PM – Carrot juice
7:00 PM – Vegetable soup
8:30 PM – Turmeric warm water

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