They say breakfast is the most important meal of the day. But it can be challenging to know what to eat, especially if you’re trying to be healthier. Breakfast sets up your gut and metabolism for the rest of the day, so it’s crucial to get it right.
If you experience digestion issues or other unwelcome symptoms after eating certain foods, you could have a food intolerance that you don’t know about. An elimination diet can help uncover which foods don’t sit right with you. Plus, it can also help you maintain a healthy weight.
In this article we are discussing what an elimination diet is. We are also sharing some simple elimination diet breakfast ideas that will keep you satisfied and healthy.
What is an Elimination Diet?
An elimination diet is the best course of action if you believe you have a food intolerance or sensitivity that’s negatively impacting your health. After all, it’s been estimated that up to 20% of the population has a food intolerance.
The idea is that you remove certain foods from your diet. You then reintroduce them slowly to see if your body experiences any symptoms once they’re reintroduced.
Following an elimination diet is also an excellent way to enjoy eating more simple, whole foods. This can help with hormone balance and overall health. Plus by cutting out foods like sugar, which negatively impacts your health, you can enjoy weight loss, improved skin, better sleep, and other health benefits as well.
If you have experienced symptoms such as unexplained weight gain, gas and bloating, and excessive fatigue, you’ll likely benefit from an elimination diet.
What Type of Things Can You Eat for Breakfast on an Elimination Diet?
On an elimination diet, you may choose to cut out foods such as dairy, soy, sugar, caffeine, gluten, nightshade vegetables, and citrus foods. Even legumes can have negative effects on digestion for some people.
These foods are some of the most likely to cause negative reactions as a result of intolerances, allergies, or sensitivities. You should focus on whole food meals which contain lean proteins, fruits, and vegetables.
You can easily swap dairy products for products made from nuts, such as swapping regular butter for peanut butter and dairy yoghurt for cashew yoghurt. Sweet potatoes make a welcome addition to breakfast menus on an elimination diet, as do eggs and other non-processed forms of protein.
Breakfast Ingredients & Foods to Remove on an Elimination Diet
Here are some foods you should consider removing from your breakfast on an elimination diet. You might find that after a few weeks without these foods, you’ve lost weight, re-balanced your hormones, and even discovered if you have any food intolerances.
- Soy products (tofu, tempeh)
- Dairy products (milk, cheese, yoghurt)
- Added sugar (cereals, highly concentrated fruit juices, sugar sprinkled on breakfast dishes).
- Refined carbohydrates (white bread, pasta)
- Caffeine in high concentrations
Elimination Diet Breakfast Ideas
Let’s review some of the best options for meals you can choose to eat on an elimination diet for breakfast.
Bacon gets bad press. When you buy super-processed types of bacon which are full of sugar, the negative reputation is justified.
But bacon in its most natural form, with no added sugar or unhealthy preservatives, is an excellent form of protein. Plus, eating protein early in the day can help to keep you fuller for longer, avoiding cravings later in the day.
Eggs are one of the healthiest foods you can eat. They’re full of protein, which sets you up for the day.
An excellent way to enjoy eggs is scrambled, with a touch of plant-based milk to make them creamier. You can also choose to sprinkle pepper and chili flakes on top to finish them off.
If you want something more substantial, pair your eggs either with another form of protein. Sugar-free bacon or a portion of berries are great choices.
Cashew Milk Yogurt with Fruit
Dairy can cause inflammation in many people, so it’s one of the most obvious allergens to cut out of an elimination diet. Luckily, this dairy-free alternative makes an excellent breakfast.
Consider pairing cashew milk yogurt with berries such as strawberries or blueberries for maximum health benefits.
Sweet Potato with Protein
Sweet potato is one of nature’s nutritional powerhouses. It’s packed with beta carotene, vitamin C, potassium, and fiber. For the ultimate breakfast to get you started for the day, pair your sweet potato with a form of lean protein. Lean protein options include chicken, pork, or black beans.
Protein & Roasted Vegetables
Having protein for breakfast is a no-brainer. Protein is the most satiating macronutrient, meaning it keeps you fuller for longer.
If you’re looking for a way to stay fuller for longer and avoid those mid-afternoon cravings – eat protein at breakfast. Great protein options include chicken, pork, or eggs.
For maximum nutritional benefits, pair protein with roasted vegetables, such as zucchini, sweet potato, and squash. You’ll set yourself up for the day properly, and find yourself less likely to crave fatty, processed, or sugary foods.
Night Before’s Leftovers
Want to enjoy a healthy breakfast without breaking the bank? You don’t have to cook a brand new meal every morning. In fact, if you made something healthy the night before, you can simply enjoy it again heated up the next day for breakfast!
Salad With Protein
Salads are perfect for losing weight and introducing more vitamins and minerals into your diet. But they aren’t always filling enough to set you up for a whole day.
That’s why the best course of action is to pair your salad with a healthy source of protein, such as a boiled egg or shredded chicken.
Want more ideas? Sign up for my FREE 3-day hormone balancing elimination diet plan. It includes ideas for all 3 meals of the day (including breakfast), and will help you get started on your elimination diet journey. Just fill in the form below.
Benefits of Eating an Elimination Diet
Here are just some of the benefits you can expect to experience as a result of an elimination diet.
Identify Food Intolerances
Unexplained symptoms such as gas, bloating, and fatigue can often occur as the result of undiagnosed food allergies or intolerances, especially in the case of common allergies like dairy. By eliminating and then reintroducing these foods into your diet, you can check whether your symptoms are a result of intolerances.
Elimination diets involve cutting out some of the key culprits of weight gain, such as sugar. By swapping out unhealthy foods for healthier options, you can lose weight safely and sensibly.
For best results, pair your healthy eating regime with low-impact, strength-building exercises such as yoga. By using strength exercises to build muscle mass you can create a body that’s more efficient at burning calories.
Improved Gut Health
Medicine is currently turning its attention to gut health – and for good reason. Our guts each have a microbiome, which is a community of living organisms.
By eating a wide variety of whole foods, we can help our microbiome create healthy bacteria. This improves our digestive and general health.
Eating added sugar or refined carbohydrates in excess can have a negative impact on your microbiome. This again brings home the point that an elimination diet can be so beneficial for your health.
If you are trying an elimination diet whether it’s for weight loss, gut health, or something else, eating the right foods at breakfast is key to success and starting your day out right!
People choose to follow elimination diets for various reasons. These reasons vary from weight loss to checking for food intolerances or to simply enjoying the benefits of cutting out unhealthy and potentially inflammatory foods from their diets.
An elimination diet can be excellent for your gut microbiome, as long as you prioritize replacing the food products you’ve cut out with healthy whole foods.
Finally before you go, for an in-depth deep dive try my 40-day mindful elimination eating program and see REAL RESULTS! No more years of yo-yo dieting or going back and forth between doctors to find out the cause of your mystery bloating. An elimination diet in combination with mindful eating promises results that will transform your health and your relationship with food FOREVER.