Milly Gaines
A sugar elimination diet can be beneficial for children, but it is important to note that it should be done under the supervision of a medical professional. This is because elimination diets can restrict essential nutrients that are crucial for a child's growth and development. Additionally, children are more prone to severe reactions, such as anaphylaxis, when reintroducing food groups. To start a sugar elimination diet for children, it is recommended to first identify and remove sugary foods and drinks from the home. This includes sugary packaged foods, drinks, and condiments that contain high amounts of sugar. The next step is to gradually reduce sugar intake and find healthier alternatives, such as swapping sugary drinks with water, lower-fat milk, or sugar-free options. It is also important to monitor food labels and choose whole foods over ultra-processed foods, as they tend to contain high amounts of added sugars.
How to do a sugar elimination diet for children
| Characteristics | Values |
|---|---|
| Who should attempt | Children should only attempt an elimination diet under the supervision of a doctor or dietitian. |
| Purpose | To discover which foods cause uncomfortable symptoms so they can be removed from the diet. |
| Benefits | May reduce IBS symptoms such as bloating, stomach cramps, and gas. May also reduce ADHD symptoms. |
| Foods to avoid | Sugar (white and brown), honey, maple syrup, corn syrup, and high-fructose corn syrup, agave nectar, desserts, and chocolate. |
| Drink alternatives | Water, lower-fat milk, or sugar-free, diet, or no-added-sugar drinks. |
| Snack alternatives | Fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, crackers with lower-fat cheese, or lower-sugar yogurts. |
| Gradual reduction | Gradually reduce sugar intake rather than going cold turkey. |
| Read labels | Learn to identify added sugars on nutrition labels and opt for lower-sugar alternatives. |
| Prepare food at home | Cooking from scratch allows you to avoid added sugars and control the ingredients. |
| Limit fruit juice and smoothies | Fruit juice and smoothies can be high in sugar, so limit intake to no more than 150ml per day. |
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What You'll Learn
Identify and eliminate sugary foods and drinks
Before starting an elimination diet, it is important to consult a doctor or a registered dietitian, especially if it is for a child. Children are more prone to severe reactions like anaphylaxis when reintroducing a food group, as their bodies can become extra sensitive to foods after avoiding them. Elimination diets can also restrict many essential nutrients that are essential for growing children, and long-term restriction could stunt their growth.
Now, to identify and eliminate sugary foods and drinks, follow these steps:
Step 1: Identify Sugary Foods and Drinks
Start by reading nutrition labels and ingredients lists to identify foods and drinks with high sugar content. Look for cane, syrup, nectar, words ending in "-ose", agave, and fruit juice concentrate in ingredient lists. On the front of packaging, look for the amount of sugar displayed as a percentage of the RI (Reference Intake). Products with more than 20% of the RI are considered high in added sugar, while those with 5% or less are low in added sugar.
Step 2: Clear Out the Pantry
Once you have identified the sugary foods and drinks, it is time to remove them from your pantry and fridge. Give away any sugary packaged food and drinks to someone else or consider donating them.
Step 3: Replace Sugary Drinks
Sugary drinks, including soda, sports drinks, energy drinks, sweetened tea, and fruit juices, contribute significantly to sugar intake. Replace these drinks with water, lower-fat milk, or sugar-free, no-added-sugar drinks. You can also dilute no-added-sugar squash with sparkling water for a fizzy alternative.
Step 4: Reduce Sugar in Hot Drinks and Breakfast
If you or your child takes sugar in tea, coffee, or hot chocolate, gradually reduce the amount until you can cut it out. You can also switch to sweeteners or herbal teas. For breakfast, reduce the amount of jam, marmalade, honey, or chocolate spreads on toast, or opt for lower-sugar alternatives.
Step 5: Limit Fruit Juice and Smoothies
While fruit juices and smoothies contain vitamins and minerals, they can also be high in sugar. Limit your intake to no more than 150ml per day, and try to eat whole fruits instead, as they provide fiber, vitamins, and minerals.
Step 6: Avoid Ultra-Processed Foods
Ultra-processed foods are a significant source of added sugars. Try to cook from scratch when possible, using whole foods and simple preparations like roasted vegetables and marinated meats. When buying canned foods, choose those packed in water or with no added sugar.
Step 7: Reduce Condiments and Sauces
Condiments like ketchup, barbecue sauce, and sweet chilli sauce can contain high amounts of sugar. Look for "no added sugar" options, and be mindful of your portion sizes.
Step 8: Manage Desserts and Treats
You don't have to eliminate treats entirely, but set some ground rules. For example, only have dessert after your evening meal or only on weekends. Opt for lower-sugar treats like plain popcorn, rice cakes, or fresh fruit.
Remember, it is important to make gradual changes and not go cold turkey, as this can cause cravings and headaches. Focus on consistency and making small changes that you can sustain in the long term.
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Avoid ultra-processed foods
Ultra-processed foods are industrially formulated products made mostly from refined ingredients extracted from foods. They are usually high in fat, added sugars, and salt, and often contain additives like colourings, flavourings, emulsifiers, or hydrogenated oils. These foods are convenient, tasty, and affordable, but they can be linked to health issues including obesity, higher cholesterol levels, and type 2 diabetes.
- Shop in the fresh produce section of the grocery store and avoid shelved items.
- Read nutrition labels and look out for added sugars, trying to avoid foods where sugar is listed as one of the first three ingredients.
- Be aware that sugar can go by other names, such as brown sugar, corn syrup, dextrose, high-fructose corn syrup, fructose, glucose, or any word ending in "-ose".
- Avoid canned foods that are packed in syrup or have sugar on the ingredient list.
- Avoid pre-flavoured yogurts, which can be ultra-processed and contain added sugars, and opt for plain Greek yogurt instead.
- Avoid pre-packed lunches, which can be high in sodium, and cook large meals like beans and rice to save leftovers for school lunches.
- Limit bread as much as possible, and opt for wholemeal or granary bread instead of white bread.
- Avoid sugary drinks, such as fizzy drinks, sweetened juices, milkshakes, cordials, and sports drinks.
- Avoid cereals and pastries, which are often high in sugar.
- Avoid sauces like ketchup, barbecue sauce, and sweet chilli sauce, which can be high in sugar.
- Avoid grain- and dairy-based desserts, such as cakes, pies, doughnuts, and ice cream, which are high in added sugar.
It is important to note that ultra-processed foods do not need to be eliminated altogether. A balanced diet can include a mix of ultra-processed and whole foods, and occasional treats are important to prevent unhealthy relationships with food later in life. Repeatedly offering disliked foods to children can increase the likelihood that they will eventually accept them, but it may take 10 to 15 exposures.
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Reduce sugar intake gradually
It is important to note that children should not follow an elimination diet unless supervised by a medical professional. Elimination diets can restrict many essential nutrients that are necessary for a child's growth.
Firstly, identify the sugary foods and drinks in your child's diet. This includes obvious sources of sugar, such as sweets, cakes, and biscuits, but also foods that may not be considered sweet but contain large amounts of sugar, like ketchup, sauces, and some ready-made meals. Drinks with added sugars, such as fruit juices, milkshakes, and fizzy drinks, can also contain high levels of sugar.
Once you have identified the sources of sugar, start to gradually reduce the amount your child consumes. This can be done by making small changes, such as swapping sugary drinks for water, lower-fat milk, or sugar-free options. If your child takes sugar in tea or coffee, gradually reduce the amount until they no longer need it or switch to sweeteners.
Another way to reduce sugar intake is to cut down on processed foods and cook meals from scratch whenever possible. Canned foods and ready-made meals can contain high levels of added sugar. Instead, opt for whole foods and simple preparations like roasted vegetables and marinated meats.
It is also important to manage portion sizes. Instead of completely depriving your child of sugary treats, allow them to have smaller amounts. For example, if they usually have two biscuits, reduce it to one.
Finally, increase your child's intake of complex carbohydrates, such as whole grains, fruits, and vegetables. These foods can help sustain energy levels and reduce cravings for sugary snacks.
Remember, it is important to consult with a doctor or dietitian before making any significant changes to your child's diet.
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Replace with healthier alternatives
The first step to reducing sugar intake is to identify the sources of sugar in your diet. Check the nutrition labels on packaged food and drinks to see how much sugar they contain. A daily value (DV) of 5% or less means the product is low in added sugar, while a DV of 20% or more is high. Look out for ingredients like cane sugar, syrup, nectar, words ending in "-ose", agave, and fruit juice concentrate.
Once you have identified the sugary foods and drinks, clear them out of your pantry and fridge. Replace them with healthier alternatives:
- Instead of sugary drinks like soda, sports drinks, and fruit juices, opt for water, lower-fat milk, or sugar-free drinks. You can also try diluting no-added-sugar squash with sparkling water.
- If you take sugar in your tea or coffee, gradually reduce the amount until you can cut it out or switch to sweeteners.
- Choose whole grain products over refined grains like white bread, pasta, and rice.
- When it comes to breakfast, opt for wholemeal or granary bread instead of white bread, and reduce the amount of sugary spreads like jam, honey, or chocolate.
- For snacks, choose fresh or tinned fruit (in juice, not syrup), unsalted nuts, plain popcorn, rice cakes, or lower-sugar yogurts.
- If you have a sweet tooth, swap sugary desserts like cakes and pies for fresh or baked fruit, which will also increase your fiber, vitamin, and mineral intake.
- Be mindful of condiments and sauces like ketchup, barbecue sauce, and sweet chili sauce, which can contain high amounts of sugar. Look for "no added sugar" options.
- When eating out, avoid dishes that are typically high in sugar, such as sweet and sour dishes, and be cautious of salads with sugary dressings.
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Consult a doctor or dietitian
It is important to consult a doctor or dietitian before starting an elimination diet for children. This is because children are more prone to severe reactions, such as anaphylaxis, when reintroducing a food group. Their bodies can become extra sensitive to foods after avoiding them, which can lead to adverse psychological impacts, disordered eating, and eating disorders.
Children are also more susceptible to nutritional deficiencies, as elimination diets restrict many essential nutrients necessary for their growth and development. Long-term restriction of certain food groups could stunt their growth. Therefore, it is crucial to seek professional advice and supervision to ensure the child's safety and well-being.
A doctor or dietitian can guide you in creating a safe and effective elimination diet plan for your child. They will consider the child's age, health status, and any existing medical conditions to tailor the diet accordingly. They can also provide advice on how to identify and replace sugary foods and drinks with healthier alternatives. This may include recommending specific sugar-free or low-sugar products, as well as educating you on reading nutrition labels to make informed choices.
Additionally, a medical professional can monitor your child's progress and make any necessary adjustments to the diet plan. They can also help identify any potential side effects or adverse reactions and provide guidance on how to manage them. This ensures that the elimination diet is well-tolerated and beneficial for the child's overall health and well-being.
By consulting a doctor or dietitian, you can feel confident that your child is receiving the best possible care and guidance while undergoing an elimination diet. Their expertise will help ensure the diet is safe, effective, and tailored to your child's unique needs.
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Frequently asked questions
A sugar elimination diet for children involves removing all sources of sugar from a child's diet. This includes sugary drinks, candy, and other sources of sugar like honey, maple syrup, and chocolate. It is important to note that children should only attempt a sugar elimination diet under the supervision of a doctor or dietitian as it can be restrictive and may lead to nutritional deficiencies.
First, identify all the sugary foods and drinks in your pantry and clear them out. This includes checking nutrition labels and ingredients lists to familiarize yourself with the different types of sugar and their sources. During the first week, replace sugary drinks with water and slowly reduce the amount of sugar your child consumes. In the second week, continue to make small changes like drinking only water and gradually eliminating sugar.
A sugar elimination diet can help to reduce symptoms of IBS, bloating, stomach cramps, and gas. It may also help to reduce ADHD symptoms in children who are sensitive to certain foods. Additionally, reducing sugar intake can improve dental health, skin, and weight, as well as protect against diseases like heart disease, high cholesterol, high blood pressure, and type 2 diabetes.
