Eliminated Foods

• Eliminate wheat, spelt, rye, corn, goat and cow milk, any milk products, citrus fruits, chocolate, coffee, black tea, alcohol, artificial colors and flavors, and refined sugar, and limit intake of honey, maple, barley syrup and tap water for three weeks.
  
  

Allowed Foods

• There are still things that you can keep in your diet. You can eat all vegetables except corn, all beans except soy, all fruits except citrus, oats, barley, rice, quinoa, millet, amaranth, buckwheat, fish, turkey, chicken, lamb, wild game, herbal teas, unsweetened pure fruit juice with no additives, rice milk, almond milk, oil except vegetable and corn oil, no sugar added and unsalted nuts, and seeds except peanuts.
  
  

Assess and Reintroduce

• After three weeks, take a look at yourself and if you feel any better. If you don't, food sensitivities are not the issue. If you do feel better, food may be the culprit of your ailment. It is time to test each food in its pure form. If you're sensitive to that food, symptoms will show up within 10 minutes to 12 hours. You will be ingesting large amounts of each food individually three times a day for three days. Pay attention for any reactions. If nothing happens within three days, you will try a different type of food.
  
  

Other Factors

• Be cautious, read food labels and even look at vitamin-supplement ingredients to make sure none of those products is contained, which would make the elimination diet less effective if you were still ingesting some of the above stated foods. Plan your week with a menu ahead of time. Don't restrict the calories. Remember to bring snacks and water with you at all times to resist the temptation to cheat. Finding out food sensitivities and allergies may seem challenging, but it is rewarding in the end to understand what is going on in your body and how it reacts.