This post may contain affiliate links. Please read my disclosure and privacy policy.

I owe you a recap of my elimination diet! After cutting out dairy, gluten, peanuts, and several other items for three weeks, I reintroduced them one by one to see if I noticed any symptoms.

zucchini pizza on a pan

How to Reintroduce Foods after an Elimination Diet

After taking my food sensitivity test and following an elimination diet for a full 3 weeks, I was told that I should reintroduce each food that I eliminated one at a time. After introducing one food, I waited 4 days before introducing another one, because side effects may not always appear right away.

This reminded me of introducing food to my kids for the first time. When we introduced a new food to them, I had read that you should introduce a new food over a period of 4 days, to see if any food allergies show up. In that case, I gave my children the new food once each day (in the morning) for 4 days straight.

However, Everywell’s physician told me that for food sensitivity testing, I should only introduce the new food once on the first day, and then wait 4 days to see if any symptoms appear. (Without eating that food again until the 4 days have passed).

hard boiled egg peeled and sliced in half

For example, when I wanted to reintroduce eggs, I ate several of them scrambled for breakfast (without including any other foods that I had eliminated) and then I waited 4 days to see if any symptoms or side effects would appear. As a result, I ended up staying on the elimination diet longer than 3 weeks, because it took time to gradually introduce each food back into my diet, with 4 days between each one.

almond milk in glass

Symptoms I Noticed from my Eliminated Foods

When testing for food sensitivities, sometimes the symptoms are instant and noticeable, and other times they are really subtle. Or you may find that you have no noticeable symptoms at all.

Here are the symptoms I noticed after my reintroduction phase:

  • Peanuts: A few pimples popped up on my face (I rarely breakout, so this was noticeable)
  • Gluten: Gives me extreme fatigue shortly after eating. Almost to the point that I feel like I’ve been drugged with a sleeping pill.
  • Dairy: Slight swelling in my fingers, a little congestion in my nose & throat, and constipation. (I noticed these symptoms with cow’s dairy, but not as much with goat’s milk products.)
  • Eggs: No noticeable symptoms
  • Soy: Gives me heart burn/acidic feeling in my throat & chest
  • Chia seeds: Gave me bloating when I reintroduced them, but not so much after including them regularly
  • Lemon: No noticeable symptoms
  • Cinnamon: No noticeable symptoms
  • Pineapple: No noticeable symptoms

egg jars

What I’m Eating Now

I feel lucky that I didn’t have any dramatic reactions to the foods I eliminated, so I don’t feel extremely limited in my diet moving forward.

The exhaustion I felt from eating gluten was probably the most uncomfortable symptom I had, and it will keep me from eating gluten for the most part, but there will still be rare moments when I choose to indulge. (I’ll just know the consequences ahead of me when I make that choice.) The same goes for dairy, soy, and peanuts, because I know I feel better without them. I’ll still enjoy those foods on occasion, but not on a daily basis.

healthy smoothie ingredients

The Downside of an Elimination Diet

The only downside of the elimination diet for me was that it left me feeling pretty restricted, so when I had finally re-introduced all of the foods I had eliminated, I felt the urge to go overboard with the foods that had been off-limits to me. This isn’t uncommon with restrictive diet plans, and it’s why I don’t follow strict diets or food rules on a regular basis. (Because in my experience, it almost always leads to some level of binge eating, and it took me years to get over my binge eating issues already.)

Luckily, I was mentally prepared for this side-effect, so it didn’t throw me off for too long. I did indulge in everything I was craving (including bagels with cream cheese and real pizza) so that I could move forward in a healthy head space, with no feelings of restriction. I’ve found that once I give myself “permission” to have anything I want to eat, most of the foods that make me feel tired or sluggish lose their appeal quickly.

Final Thoughts on my Elimination Diet

Overall, I’m happy I followed through with my elimination diet and saw how certain foods might be affecting me. With my kids and job(s), I have no time to be tired, so knowing how gluten affects me, in particular, is helpful for keeping my energy levels up!

I think the elimination diet was also helpful in the sense that it made me more mindful of what I was eating and forced me to get creative with my meals. I think the hardest aspect for me was being totally dairy-free, as I love a splash of cream in my morning coffee, but that made me come up with my favorite coffee smoothie— which is an insanely delicious alternative. I’m hoping to keep up some of the new habits I established now that my elimination diet is over. It was a little bit of a “reset” for me, and now I’m feeling inspired to make more gluten-free and dairy-free recipes going forward. Stay tuned for that!

Reader Feedback: Have you ever done an elimination diet before? If so, please share any symptoms that popped up for you, so that other readers can benefit from your experience! We can all learn from each other.

Megan Gilmore leaning on her white countertop.

Megan Gilmore

Hi, I’m Megan. A former fast food junkie turned best-selling cookbook author. I create healthy recipes made with simple ingredients to make your life easier.

Read More

You May Also LIke

Leave a Review!

I love hearing from you! Submit your question or review below. Your email address will not be published. Required fields are marked*.

This site uses Akismet to reduce spam. Learn how your comment data is processed.


  1. Check out the book, Eat Wheat. Explains why so many of us can’t eat wheat and dairy and other things. Also gives solutions! It all makes sense too. Digestion is key. It has helped me greatly! Love your recipes and can’t wait for your new cookbook!! Thanks for all you do and share with us!

  2. interesting, I ve gone through a similar journey, my results were confusing until I realised the problem was not just specific foods but also I just cant digest raw food (salads…), but am fine when they are cooked…. After a LOT of research I found an amazing glutenfree pasta, because there’s only so many zoodles you can eat before wanting the real thing…

  3. Yes I have been tested, did the elimination diet, and have been pretty strict for 2+ years. When I was retested some items dropped off my intolerance list, some dropped down in levels of intolerance, a couple stayed the same and one or two items went up.
    My main symptoms when I cheat are excess gas, smelly stools.. sorry, and cramping. It’s really hard to eat out and to follow recipes as I have to avoid, wheat, dairy, eggs, legumes, and 15 other items. There are so many substitutions in recipes that it’s often impossible. I’m forced to eat a Paleo type of diet but with no eggs . On the bright side I can now eat goat cheese having been deprived of regular cheese for so long.

  4. I’ve been off gluten for years because it gave me stomach cramps. I also stay away from refined sugar because I don’t like the fatigue I feel afterwards. Recently I made overnight oats with chia seeds and I had that drugged/tired feeling afterwards, so I haven’t eaten them since. I might introduce one or the other (oats/chia seeds) back into my diet to see which one did it to me. I agree with you though, sometimes it’s ok to indulge a little, just be prepared for the consequences.

  5. I’m so glad you’re feeling better and had some positive results from your elimination diet! 5 years ago I eliminated 33 foods including black pepper which seems to be in everything- ha! I have the majority of those 33 foods back in my diet and I’m so much healthier keeping the remaining 8ish completely out or almost all the way out. It’s not convenient. It’s not easy. But it’s 100% worth it for the way I feel. I accidentally ate gluten once in the past 5 years and I felt so horrible I’ve never been tempted by it. Your blog and cookbooks are a great source of recipes for my family and I truly appreciate your recipe genius! Thanks for making awesome things and sharing them with us. I can’t wait to get my Instant Pot cookbook and add it to my regular rotation.