Are Elimination Diets The New Fad-Fueled Miracle Cure?

You probably know someone who has, on their own, removed a specific food or ingredient from their diet in the hopes of feeling better or losing weight.  Gluten-free anyone? Many people these days are trying elimination diets whether they believe they have an allergy or are trying to lose or manage weight. In my opinion, this whole craze publicizes a myth that there is one magical food change that will make you healthy and/or skinny.

Don’t get me wrong. For people with digestive issues or true food allergies or intolerances, elimination of certain things can be crucial. But just because something has redeeming value for some does not mean it is a solution for the masses.

A true elimination diet is generally prescribed by a dietitian or doctor, and specific foods or ingredients are removed because you and your medical provider think they may be causing allergic reactions. But many are doing this without a doctor or dietitian’s input in attempts to lose weight (40%), according to an online Today.com survey. And what are people eliminating? Most said it was more than one thing (35%). Gluten and sugar (17% each) are among the top things people are eliminating specifically, followed by dairy and alcohol.

Many people, including celebrities, have jumped on the gluten free bandwagon because they think it’s healthier, but actually it isn’t. A gluten free diet can lack vitamins, minerals and fiber just as easily as a diet with processed grains. In fact studies show that whole grain foods (providing fiber, phytochemicals, vitamins and minerals, and more) as part of a balanced diet, may help lower the risk of heart disease, type-2 diabetes, and some forms of cancer.

Others have begun to completely eliminate the various forms of sugar and simple carbohydrate (some of which, like fructose and lactose are naturally found in plants and milk). Eliminating sugar is an example of trading moderation for obsession and restriction. As a dietitian who strives not to feed into disordered thought and eating behaviors, I believe that promoting healthy relationships with food through mindful eating principles is the best approach in the long run.

So do people even think elimination diets work? Of those surveyed, one-third said it didn’t work for them. And I’m going to bet with some of the people who said it did work, there was some placebo effect at play. If the goal is to be healthier, simple changes to your diet are easier to maintain than eliminating certain foods or ingredients altogether. This means it’s okay to have some of your favorite foods, whether they are french fries, a piece of cake or a glass of soda, in moderation on occasion. If food allergies are not a factor, it creates a much better relationship with food if you allow yourself to be inclusive of all foods and beverages in your diet and not eliminate any one in particular.