Quick answer: After the elimination and reintroduction phases, the maintenance phase helps you build a long-term way of eating around what you learned. Focus on whole foods, quality protein, low-glycemic carbohydrates and healthy fats, avoid your confirmed triggers, moderate caffeine and alcohol, stay hydrated, and reassess as your body changes.
Key takeaways
After the elimination diet, the goal is a sustainable, nourishing diet built around what you learned about your triggers.
A personalized whole-food diet reflects your genetics, environment and lifestyle.
Continuing to notice how foods make you feel helps you keep the widest possible variety of foods over time.
Congratulations
You’ve identified your food triggers and learned a lot about your body. Now the goal is a sustainable, nourishing diet. Overview: what is the elimination diet.
A functional medicine view of nutrition
A personalized, whole-foods diet that reflects your genetics, environment and lifestyle.
Key principles
Prioritize whole foods such as proteins, vegetables, fruit, nuts and seeds, and healthy fats, and choose quality protein such as grass-fed meat, wild-caught fish and free-range poultry. Favor low-glycemic carbs like leafy greens, cruciferous vegetables and berries, and include healthy fats such as avocado, olive oil, nuts and seeds.
Avoid confirmed triggers to limit inflammation, moderate caffeine and alcohol, and stay hydrated. Above all, adjust as needed as your body changes.
Mindfulness and long-term success
Keep noticing how foods make you feel. Practical tips: managing food sensitivities.
Healthy aging lens
A varied, whole-food diet with enough protein can support muscle, steady blood sugar and lower inflammation as you age. See insulin sensitivity and aging.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you have ongoing digestive, skin, headache or joint symptoms you suspect are food-related, or if you want to try an elimination diet safely. The same is true if you have a medical condition, are pregnant, or have a history of disordered eating, or if symptoms persist after an elimination diet.
See a medical provider promptly for hives, swelling of the lips or throat, trouble breathing, or dizziness after eating. These can be signs of a serious allergic reaction; call 911.
Want guidance on finding your food triggers?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
What should my long-term diet look like now that I know my food triggers?
Could any of my current medications or supplements interact with the options discussed here?
Would any lab testing add useful information in my situation, or is it reasonable to start with daily habits?
Which one or two changes would be most worthwhile for me to focus on first?
Frequently asked questions
Do I have to avoid trigger foods forever?
Not always. Some people tolerate small amounts later; retest with guidance.
What should I eat after an elimination diet?
A varied, whole-food diet that avoids your confirmed triggers.
Can food sensitivities change?
Yes, they can change over time.
Should I retest foods?
Retesting trigger foods after three to six months can be useful.
Sources
- Hall KD, et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab 2019. PMID: 31105044. https://pmc.ncbi.nlm.nih.gov/articles/PMC7946062/
- Chiavaroli L, et al. Effect of low glycaemic index or load dietary patterns on glycaemic control and cardiometabolic risk factors in diabetes: systematic review and meta-analysis of randomised controlled trials. BMJ 2021. PMID: 34348965. https://pmc.ncbi.nlm.nih.gov/articles/PMC8336013/
- Estruch R, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med 2018. PMID: 29897866. https://pubmed.ncbi.nlm.nih.gov/29897866/
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc 2013. PMID: 23867520. https://pubmed.ncbi.nlm.nih.gov/23867520/
- MedlinePlus: Nutrition
- NIAID: Food Allergy
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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