Milly Gaines
An elimination diet is a short-term method that helps identify foods that your body cannot tolerate and removes them from your diet. It is divided into two phases: elimination and reintroduction. During the elimination phase, which lasts about 2–3 weeks, you remove foods that you suspect are triggering symptoms. The reintroduction phase involves slowly bringing eliminated foods back into your diet. While on an elimination diet, it is important to have approved snacks on hand to prevent hunger and resist cravings. Some grab-and-go snack options include hummus with pretzels, fruit cups, and rice cakes.
Characteristics and Values of Grab-and-Go Snacks for an Elimination Diet
| Characteristics | Values |
|---|---|
| Easy to grab | To-go cereal cup, peanut butter crackers, Greek yogurt cup, hard-boiled eggs, hummus and pretzel pack, hand fruits, nuts or seeds, whole-grain rice cakes, fruit cups, apple sauce |
| Nutritious | Fruits, vegetables, healthy proteins, seeds, wheat-free grains, herbs and spices |
| Calorie-boosting | 1,500-calorie meal plan with modifications for 2,000 calories |
| Individualized | May vary depending on the person's health condition, lifestyle goal, and nutritional needs |
| Diet-specific | Dairy-free, gluten-free, lactose-free, etc. |
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What You'll Learn
Grab-and-go snacks for elimination diets: fruits
An elimination diet is a great way to identify food intolerances, sensitivities, and allergies. It is divided into two phases: elimination and reintroduction. During the elimination phase, which typically lasts about 2–3 weeks, you remove foods you suspect trigger symptoms or cause discomfort. The most effective elimination diets are the most restrictive, so the more foods you can remove during this phase, the better.
When it comes to fruits, most are safe to include in an elimination diet, except for citrus fruits. So, when you're looking for grab-and-go snacks, fruits like apples, bananas, berries, and melons are excellent choices. These fruits are easy to eat on the go and can be paired with other elimination diet-friendly foods for a well-rounded snack. For example, you could have apple slices with a tablespoon of almond butter, or a banana with a small handful of elimination diet-friendly seeds, like sunflower or pumpkin seeds.
Fresh berries, such as strawberries, blueberries, raspberries, and blackberries, are also a wonderful option for a quick snack. They are packed with antioxidants and pair well with coconut yogurt or unsweetened coconut milk for a creamy, delicious treat. If you're looking for a heartier snack, you can also add some grain-free granola or a sprinkle of elimination diet-friendly seeds to your berry bowl.
Melons, such as watermelon, cantaloupe, and honeydew, are also a great grab-and-go option. They are hydrating and refreshing, especially during the warmer months. You can easily pack a few slices of melon in a container and take them with you on the go. If you want to add a bit of extra flavour, a squeeze of fresh lime juice (a non-citrus fruit) and a sprinkling of chopped mint leaves can transform your melon snack into something truly special.
While citrus fruits are typically avoided during an elimination diet, it's important to remember that everyone's experience may vary. If you suspect that non-citrus fruits, such as pineapple, mango, or certain types of berries, are causing discomfort, it's best to leave them out. You can always consult with a doctor or registered dietitian to get personalized advice and ensure your elimination diet is safe and effective.
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Grab-and-go snacks for elimination diets: seeds
Grab-and-go snacks are a great way to ensure you're getting the right nutrients while on an elimination diet. The foods to avoid on an elimination diet are very individual-specific. However, some of the most common food allergens that are eliminated include milk, eggs, tree nuts, peanuts, wheat, soy, fish, and shellfish.
Seeds are a great snack option for those on elimination diets as they are portable, nutritious, and can be eaten raw or roasted. Pumpkin seeds, for example, are a good source of healthy fats, protein, and zinc. They can be easily portioned into small containers or bags to be enjoyed as a quick snack. Pumpkin seeds can also be sprinkled on top of salads or oatmeal for added texture and flavor.
Sunflower seeds are another excellent option for a grab-and-go snack. They are rich in vitamin E, healthy fats, and plant compounds that have been linked to various health benefits. These seeds can be enjoyed in their raw form or lightly salted as a tasty treat. Like pumpkin seeds, sunflower seeds are versatile and can be added to other dishes like salads or stir-fries for a nutritional boost.
For those with a sweet tooth, sunflower seed butter is a great alternative to peanut butter, which is often eliminated due to potential allergies. This seed butter can be spread on wheat-free crackers or apple slices for a quick and satisfying snack. Additionally, you can try making your own energy balls or bars with a combination of seeds, dried fruit, and other allowed ingredients to create a portable and nutritious snack option.
While on an elimination diet, it's important to read food labels carefully to ensure that the products you're consuming do not contain any "hidden" ingredients that may be off-limits. It's also worth noting that the 4-food elimination diet allows for the consumption of peanuts, tree nuts, fish, and shellfish, as long as there are no other food allergies, so these can be included in your snack options if suitable.
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Grab-and-go snacks for elimination diets: dairy alternatives
Dairy products are common foods to avoid on an elimination diet, as lactose intolerance is the most common food intolerance. Dairy is also often cut from diets for ethical and environmental reasons, as well as to reduce bloating and improve skin health.
There are many dairy alternatives available, which are mostly made from plant-based ingredients. Milk alternatives are made from legumes (soy milk), cereals (oat milk, rice milk), nuts (almond milk, coconut milk), seeds (flax milk, hemp milk) or other grains (quinoa milk, teff milk). Some of these are fortified with calcium and vitamin D to make them more nutritionally similar to dairy milk, and some are also fortified with vitamin B12.
Non-dairy yogurts are also available, made from nuts, seeds, coconut and soy. For example, coconut milk yogurt and almond milk yogurt are both alternatives to whole-milk yogurt, although they differ in nutritional content.
Other dairy alternatives include homemade or store-bought vegan cheese, ice cream, and sour cream, often made from soy, nuts or coconut.
Some grab-and-go snacks that follow an elimination diet and avoid dairy could include:
- Rice cakes with toppings
- Pumpkin seeds
- Fruit
- Vegetable sticks with homemade hummus or another dip made with dairy alternatives
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Grab-and-go snacks for elimination diets: plant-based proteins
When following an elimination diet, it is important to cut out foods that may be causing food intolerances, sensitivities, or allergies. The top eight allergens include milk, eggs, tree nuts, peanuts, wheat, soy, fish, and shellfish. However, this does not mean that you have to sacrifice delicious and nutritious snacks. Here are some grab-and-go snack ideas that are plant-based and protein-rich:
Roasted Chickpeas
Chickpeas are an excellent source of plant-based protein and offer a range of vitamins and minerals, including folate, iron, magnesium, and phosphorus. Roasted chickpeas can be easily prepared at home with some basic seasonings and olive oil, or you can purchase them at a grocery store or online. They provide a crunchy, satisfying snack with about three times more protein than potato chips.
Bean Dips
Black beans, white beans, and chickpeas can be spiced and blended to create creamy dips with a healthy dose of plant-based protein. Try bean dip or hummus with raw veggies, tortilla chips, or whole-grain pita. Hummus and bean dips provide 2 to 7 grams of protein per 1/4 to 1/3 cup serving.
Chia Seeds
Chia seeds can be soaked in plant-based milk overnight to create a pudding with a gel-like consistency. You can add fruit or a sweetener of your choice and even blend it for a smoother texture. With cocoa powder, you can make a chocolate pudding that delivers up to 13 grams of protein per serving, depending on the type of plant-based milk used.
Tofu
Tofu is a versatile and protein-rich food that can be enjoyed warm or chilled. Cube and marinate tofu, then roast it for a tasty snack that provides 4 to 8 grams of protein per 3-ounce serving.
Seeded Crackers
Seeded crackers, whether store-bought or homemade, offer a crunchy and satisfying snack option. They can be enjoyed with various spreads, dips, or peanut butter. Plant-based seeded crackers typically contain around 3 grams of protein per serving.
Plant-Based Yogurt
Yogurt made from nut and oat milk typically contains less than 1 gram to about 3 grams of protein per serving. However, soy yogurt stands out with approximately 7 grams of protein per serving. You can also add more protein by sprinkling nuts and seeds on top. Just be mindful of the added sugar in flavored varieties.
In addition to these snack ideas, remember that seeds, such as pumpkin seeds, and certain grains like quinoa and oatmeal, are also great options to include in your elimination diet.
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Grab-and-go snacks for elimination diets: wheat-free grains
Grab-and-go snacks are a great way to ensure you're getting the right nutrients while on an elimination diet. Elimination diets can be challenging, but with a bit of creativity and preparation, you can still enjoy a variety of delicious and nutritious snacks.
When it comes to wheat-free grains, there are several options to choose from. Quinoa is a popular choice and is considered a pseudocereal, meaning it's not technically a grain but can be prepared and eaten like one. Quinoa is naturally gluten-free and can be found in most grocery stores, either in the natural foods aisle or the specialty diet section. You can make a large batch of quinoa and keep it in the fridge, then add some to a container with chopped veggies, seeds, and a dressing of your choice for a quick and tasty snack.
Oats are another wheat-free grain that can be a great base for grab-and-go snacks. While oats are often processed with the same equipment as wheat, increasing the risk of contamination, you can find certified gluten-free oats in many stores. Oatmeal cookies or bars made with gluten-free oats and dried fruit can be a convenient and satisfying snack option.
Other wheat-free grains to consider include corn tortillas, which can be filled with your choice of ingredients and wrapped for an easy, portable snack. Corn tortillas are typically gluten-free, but it's important to read labels carefully to ensure they haven't been cross-contaminated during processing.
Additionally, amaranth and buckwheat are pseudocereals that are permitted in most grain-free diets. These can be cooked and seasoned in various ways to create tasty snacks. For example, you can make buckwheat crackers or amaranth energy balls with dried fruit and nuts.
It's important to remember that "wheat-free" does not always mean "gluten-free", so if you're avoiding gluten, be sure to read labels carefully and look for certified gluten-free products.
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Frequently asked questions
An elimination diet is a short-term method that helps identify foods your body can't tolerate and removes them from your diet. It involves removing foods you suspect your body can't tolerate and then reintroducing them one by one while monitoring for symptoms.
The foods to avoid on an elimination diet vary from person to person. Some common foods that may be eliminated include dairy, eggs, tree nuts, peanuts, wheat, soy, fish, shellfish, and nightshade vegetables.
Some convenient snacks that may be suitable for an elimination diet include:
- Fruits like apples, bananas, and pears
- Nuts and seeds
- Rice cakes
- Hard-boiled eggs
- Hummus with pretzels
- Turkey sandwich with mustard, lettuce, and tomato
An elimination diet can help identify food intolerances, sensitivities, or allergies. It may alleviate symptoms such as bloating, gas, diarrhoea, constipation, nausea, headaches, and skin issues like eczema.
