Do you find yourself running through a mental list of “safe” versus “trigger” foods every time you eat—just to keep your gut (and sanity) in check?
I’ve been there, too.
In the middle of my worst ulcerative colitis flare, I was advised to only eat from a strict list: meat, bone broths, eggs, ghee, olive or coconut oil, cooked vegetables (including some root vegetables), nut butters like almond, avocado, and applesauce.
I still recall a work trip to a trendy “farm-to-table” spot—only to discover a dash of maple syrup made the vegetables off limits, so I ended up with a plain hamburger instead.
And then there was one unforgettable evening at my sister’s—when the smell of pizza tormented me because it was completely forbidden.
Looking back, it was such a strange mix: feeling proud every time I avoided a “bad” food, but also feeling miserable that I couldn’t join my family for a simple pizza night.
Sure, I had fewer bathroom trips, and once a store clerk even complimented me on how skinny I looked.
I took it as a huge compliment, not realizing the hidden cost: muscle loss, nutrient gaps, a less diverse gut microbiome, and a mindset that equated certain foods with stress and guilt.
Today, I want to share how you can save time, energy, and money by avoiding the pitfalls of food sensitivity tests and overly rigid elimination diets, so you can finally pinpoint whether food is truly behind your stubborn digestive issues.
Food Sensitivity Testing
Maybe you’ve seen those food sensitivity test ads promising relief and caught yourself whispering, “Oh, that would be nice.”
I’ve had clients clutching a color-coded list of “bad” foods, convinced they’d found the magic bullet—only to discover that after a few weeks, nothing magically improved.
I get it: part of us wants that color-coded list to be the magic answer—we’re tired of the guesswork.
But it rarely pans out that simply.
And I’m all for putting solutions directly in the hands of women, but these tests come with pitfalls.
I previously explained more about food sensitivities, intolerances, and allergies, so I won’t rehash all that here.
Some studies suggest that an immunoglobulin G (IgG) test might help, especially for conditions like IBS or migraines, by flagging what is believed to be an abnormal immune response.
But in reality, IgG antibodies are just markers of exposure—whether it’s food, bacteria, or even a vaccine.
The science is, frankly, all over the place, which is why I’m cautious about leaning on these tests as the definitive answer.
On one hand, clinging to an IgG test result at your lowest point might offer a sliver of hope.
On the other hand, it just might drive you down a rabbit hole and even worsen your symptoms.
When these tests are done prematurely—before addressing core issues like gut dysfunction or chronic stress, they often flag a slew of foods—not because they’re truly harmful, but because the gut and immune system aren’t functioning optimally to receive the food.
Until there is more robust evidence to back these up, I don’t recommend relying on food sensitivity tests as your first step.
The Elimination Diet Protocol
Have you ever tried an elimination diet, only to feel overwhelmed and wonder if it was even worth it?
You’re not alone.
Many clients tell me they feel like they’re “failing” the protocol—but really, the protocol is failing them because no one explained the crucial reintroduction phase.
The elimination diet is considered the gold standard for uncovering true food triggers.
But don’t be fooled by the name—it’s not just about cutting foods out.
It also includes a reintroduction phase: carefully adding one food back at a time to “challenge” your body’s response.
In the elimination phase (sometimes called the provocation or rechallenge phase), you remove common triggers—wheat, gluten, dairy, caffeine, soy—for 2–4 weeks.
This “digestive rest” can reduce inflammation and lets you see if your symptoms improve.
Then, in the reintroduction phase, you add foods back one at a time, watching closely how your body reacts.
This is where I find it can get tricky.
On one hand, the negative response might mean you should avoid it forever.
On the other hand, it might just mean your body is still not receiving the food well for a variety of factors that still need to be addressed.
That could be stress or your gut microbiome.
So in the end, I don’t see it as the definitive guide to whether a food is actually the problem.
Many other factors and other information must be taken into account before this can be concluded.
Remember: an elimination diet is a temporary investigative tool and should be utilized in conjunction with other information before you are ever told to ban a food for the rest of your life.
Without addressing underlying factors like sleep, stress, and overall gut health, you might end up with a restrictive plan that misses the real issues.
7 Pitfalls of Elimination Diet Protocols
1. Skipping the Reintroduction
Too often, people end up with a long “no” list—banning wheat, gluten-containing grains, dairy, refined and artificial sweeteners, corn, beef, pork, eggs, caffeine, soy, and more.
If you’ve had a food sensitivity test, those foods get added too; or if you have an autoimmune condition, eggs, nightshades, etc., might join the list.
Without learning how to properly reintroduce these foods, you might mistakenly believe you must cut out these foods forever, even if the real issue is an underlying gut imbalance or chronic stress.
2. Extreme Rigidity
“What happens if I eat one bite of gluten by accident?”
I’ve heard some wild claims—like in the book “The Autoimmune Fix,” which suggests that even "the tiniest speck of gluten, sugar, or dairy” can drive your immune system into full blown melt-down.
(Side note: This is an excellent example of misinformation—it was based on a single case of a nun with celiac disease - an autoimmune disease where the person cannot eat any gluten - who healed herself after removing ⅛ a teaspoon of hidden gluten in her communion wafer.)
I promise, one tiny crumb of toast won’t end your world. (Of course, unless you actually have celiac disease or a wheat allergy.)
More often, it’s the constant stress of fearing accidental exposure that causes more harm than the food itself.
3. Overly Lengthy Elimination
Some protocols restrict you to 10–15 foods for six months—or even two years—without a plan for reintroducing foods.
I get it; when you’re desperate, you’ll try anything.
And then before you know it, you’re too scared to bring back any of those foods.
It’s a slippery slope that leaves you feeling trapped.
Long-term restriction not only makes life feel perpetually deprived, it can also lead to nutrient deficits and a weakened gut that might undermine the gains you’re after.
4. Unclear Commitment
If you’ve tried elimination diets or food sensitivity tests and felt overwhelmed, you’re not alone—this can be incredibly confusing and exhausting.
After all, who wants to track every bite, mood shift, and bathroom break for the next three months (or more)? (Raise your hand if just reading that makes you tired!)
What exactly is the length of time and commitment to the process?
Many aren’t warned about just how much effort this process demands.
I’ve actually heard some say don’t “overwhelm” the client by sharing the entire process upfront.
After the typical 3 week minimum elimination phase, you introduce one food at a time in its simplest form. This means trying ghee before butter; egg yolks before egg whites; goat milk before cow milk and so forth.
As an example, it could take approximately one month to reintroduce 10 foods at a rate of one every three days.
And during this entire time, you track what you eat and symptoms on a daily basis, observing changes in digestion, energy levels, skin, mood, or other symptoms.
This isn’t a light undertaking—it’s a serious commitment, and you deserve to know exactly what you’re signing up for before you start.
5. Overlooking Side Effects
You might not feel well during the process—and it might have nothing to do with the food.
Has anyone ever told you that?
When you change your diet dramatically, your body often responds with side effects like headaches, fatigue, and emotional ups and downs.
I used to blame my random headaches on the food changes, only to realize that these symptoms were part of my body’s natural “cleaning house” process as it adjusted to a new way of eating.
Especially if you are moving away from a standard Western or American diet—particularly one high in sugars and processed foods— you might find the first week hard.
It’s natural to feel worried if these symptoms are new, unexpected, or intense.
If you’re unsure or the symptoms become overwhelming, it’s always wise to reach out to a medical professional.
But I invite you to be aware that these reactions are usually a natural, temporary byproduct of your body adapting—not necessarily a signal to throw in the towel. You might feel this signals something is going wrong.
6. Misinterpreting Side Effects
Sometimes, these temporary side effects are mistakenly seen as evidence that the food itself is harmful.
If you suddenly feel like you’re allergic to beef or steamed kale, take a breath; it might simply be a transient reaction to the dietary shift—your body adapting, not necessarily rejecting the food permanently.
This is because every dietary change—whether it’s cutting back on ultra-processed foods or adding in more high-fiber plants—shifts the balance of bacteria living in your gut.
Some bacterial strains thrive with your new choices, while others diminish, potentially causing temporary GI disturbances like gas or bloating.
Ultimately, acknowledging and preparing for these transitions can help you navigate the bumps in the road without panicking—or assuming you need to restrict even more foods.
7. Missing the Big Picture
In a world of conflicting diet and wellness trends, it’s tempting to latch onto a single “magic fix.”
But your body is dynamic—just as it adapts to illness or builds muscle over time, it can adjust to a broader range of foods once you address fundamentals like sleep, stress, digestive function, and microbial diversity.
I’ve had friends and clients alike share with me a long list of foods they believe they can never eat again.
Somehow either via a misguided food sensitivity test or elimination diet protocol, they left with the message that they can “never” tolerate certain foods again.
Unless you have a diagnosed allergy, no one can truly confirm you must never eat a particular food again.
Your digestive enzymes, gut microbiome, nutrition, and stress levels are always shifting—so why lock yourself into a permanent “no” list?
Ultimately, these pitfalls remind us that the goal isn’t to live in constant fear of food, but to truly understand and support our body’s ever-changing needs.
(I wish someone had told me that during my own flare-ups!)
By working on all of the factors that influence your digestive function before hyper-focusing on food elimination you can spend less energy, time, and money chasing a perfect protocol — and more on enjoying life.
✨ FINAL THOUGHTS
So, before you swear off every food based on a food sensitivity test or commit to a year of plain hamburgers, ask yourself:
"Have I worked on my sleep, stress, and nutrient needs first?"
If the answer is no, start there.
Your body is dynamic—give it the chance to evolve.
Working on your gut function should come before relying on any single test or cutting entire food groups.
Thank you for reading.
I truly hope something here helps you.
I’d love to hear about your experience—have you done an elimination diet, or tried a food sensitivity test? What was that like for you?
April
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