Institute Of Functional Medicine Elimination Diet Food Plan
The Institute of Functional Medicine (IFM) is a non-profit organization that aims to educate healthcare professionals and the public about functional medicine. One of the programs that the IFM offers is the Elimination Diet Food Plan, which is designed to help individuals identify food sensitivities and allergies that are causing various health issues. In this article, we will discuss the IFM Elimination Diet Food Plan in detail, including its benefits, how it works, and what foods to avoid and include.
What is the Institute of Functional Medicine Elimination Diet Food Plan?
The IFM Elimination Diet Food Plan is a temporary eating plan that eliminates certain foods that are known to cause inflammation, gut disturbances, and other health issues. The diet is designed to help individuals identify food sensitivities and allergies by removing common allergens and then reintroducing them one at a time to see how the body reacts. The diet is typically followed for three to six weeks.
The elimination phase of the diet involves removing the following foods:
- Gluten-containing grains (wheat, barley, rye)
- Dairy products (milk, cheese, yogurt)
- Soy products (soy sauce, tofu, edamame)
- Corn
- Eggs
- Refined sugars
- Peanuts and tree nuts
- Caffeine and alcohol
The reintroduction phase involves adding back one food group at a time and monitoring any symptoms that may arise. This phase helps identify which foods are causing adverse reactions, such as bloating, headaches, skin rashes, and digestive issues.
Benefits of the Institute of Functional Medicine Elimination Diet Food Plan
The IFM Elimination Diet Food Plan offers a number of potential benefits, including:
- Identifying food allergies and sensitivities
- Reducing inflammation in the body
- Improving gut health
- Managing autoimmune conditions
- Improving skin conditions
- Reducing chronic pain and fatigue
- Managing weight and metabolism
- Improving mental clarity and focus
How Does the Institute of Functional Medicine Elimination Diet Food Plan Work?
The IFM Elimination Diet Food Plan works by removing common allergens and inflammatory foods from the diet, which allows the body to heal and reset. By eliminating these foods, the body can reduce inflammation, improve gut health, and decrease the burden on the immune system. This can help identify food sensitivities and allergies, which can then be avoided in the future to prevent symptoms from occurring.
The elimination phase typically lasts three to six weeks, during which time individuals can eat a variety of whole, unprocessed foods, including:
- Fruits and vegetables
- Lean proteins (chicken, fish, turkey, beef)
- Healthy fats (avocado, olive oil, nuts and seeds)
- Gluten-free grains (quinoa, rice, millet)
- Herbs and spices
The reintroduction phase involves adding back one food group at a time and monitoring any symptoms that may arise. This phase typically lasts two to three days per food group and involves consuming a small amount of the food and then waiting to see if any symptoms occur. If no symptoms occur, the individual can continue to consume the food in moderation. If symptoms do occur, the food should be avoided in the future.
Foods to Avoid on the Institute of Functional Medicine Elimination Diet Food Plan
The following foods should be avoided during the elimination phase of the IFM Elimination Diet Food Plan:
- Gluten-containing grains (wheat, barley, rye)
- Dairy products (milk, cheese, yogurt)
- Soy products (soy sauce, tofu, edamame)
- Corn
- Eggs
- Refined sugars
- Peanuts and tree nuts
- Caffeine and alcohol
Foods to Include on the Institute of Functional Medicine Elimination Diet Food Plan
The following foods can be included during the elimination phase of the IFM Elimination Diet Food Plan:
- Fruits and vegetables
- Lean proteins (chicken, fish, turkey, beef)
- Healthy fats (avocado, olive oil, nuts and seeds)
- Gluten-free grains (quinoa, rice, millet)
- Herbs and spices
Conclusion
The Institute of Functional Medicine Elimination Diet Food Plan is a temporary eating plan that can help individuals identify food sensitivities and allergies that are causing various health issues. The diet involves removing common allergens and inflammatory foods from the diet and then reintroducing them one at a time to see how the body reacts. The diet offers numerous potential benefits, including reducing inflammation, improving gut health, and managing autoimmune conditions. If you are experiencing health issues that may be related to food sensitivities or allergies, consider trying the IFM Elimination Diet Food Plan under the guidance of a healthcare professional.