How much schooling does a chiropractor need to have?

This is a question that I am asked on a very regular basis and as I address it, I find that there are a great deal of misconceptions around the education that a chiropractor receives. And thus… today’s post we will be discussing all things chiropractic education! 

How long does a chiropractor go to school for?

Chiropractic school is typically a 4 year doctorate program, some schools take those four years of material and condense it into an accelerated schedule of 10 trimesters (3 years and 4 months). In order to apply to chiropractic school you must have completed at least 3 years of undergraduate study with at least 90 semester hours. Of these 90 semester hours, typically a third of those must be life and science courses such as anatomy, physiology, organic chemistry, etc. Some chiropractic schools require a completed bachelor’s degree before accepting a potential candidate into the program. [1] Between undergraduate studies and the doctorate of chiropractic program, all doctors of chiropractic undergo 6.5 - 7 years of schooling at a very minimum. Personally, I completed my bachelor’s in Integrative Physiology (4 years) and then I attended an accelerated doctorate program at Parker University that took 3 years and 4 months. Add in the 8 months of organic chemistry and public speaking I had to take for pre-requisites and I went to school for 8 years after graduating high school to become a chiropractor! Chiropractors also have the option to continue their education in post-graduate programs such as residencies and diplomate programs, making the amount of education under their belts quite hefty! If you’re curious about the different diplomate programs and residencies that chiropractors might undergo, be sure to check out this previous post. 

Are chiropractors real doctors?

Yes, pinch us, we’re real!! But seriously, all joking aside, yes we are a real doctor. There are actually numerous types of doctorate degrees that result in someone having the title “Dr.” in front of their name. There is a research doctorate, like a PhD, and then there are applied or professional doctorates, such as a medical doctor (MD), doctor of osteopathic medicine (DO), doctor of nursing (DNP), doctor of physical therapy (DPT), doctor of chiropractic (DC), and many more! As an individual with an applied or professional doctorate, we are required to take rigorous national board exams specific to our profession as well as a state-specific exam to obtain a license in the state in which we want to practice. 

As chiropractors, we take 4 different national chiropractic board exams, as well as one for physical therapy. These board exams cover everything from basic sciences, such as anatomy, physiology, microbiology and biochemistry, to philosophy, technique, clinical assessment/diagnosis and reading xrays. In order to obtain a license to practice chiropractic in Texas, we must pass all of the National board exams as well as a Texas Jurisprudence Exam. 

Do chiropractors have the same schooling as a medical doctor?

As chiropractors, the first half of our education is very comparable to that of a medical student. For the first two years of chiropractic and medical school, a majority of the courses are basic sciences and labs. This will include anatomy, biochemistry, microbiology, pathology and pharmacology. [2] Medical school places a greater emphasis on pharmacology and pathology while chiropractic school places a greater emphasis on physiology and anatomy. The second half of schooling is where the two paths really start to diverge. Medical students will begin doing rotations in different specialities as they learn how to interview patients, perform exams, diagnose and prescribe medication or treatment. Chiropractic students will begin learning adjusting techniques, exam/diagnosis, nutrition, and physical therapy modalities. For a specific breakdown on the number of hours chiropractic and medical students take in different subjects, check out this article. 

Can chiropractors prescribe medication?

No we cannot. In the United States, prescribing medication falls outside of a doctor of chiropractic’s scope of practice. While we do take one semester on pharmacology, this is nowhere near the magnitude that a medical student receives in regards to drugs and medications. In addition to it falling outside our scope of practice, for a majority of chiropractors, medications and pharmaceuticals do not really line up with our philosophy or approach for care. As chiropractors, we typically look at a condition with a more natural approach. Operating from the understanding, that our bodies are self-healing entities, we tend to look for ways that the body is inhibited from functioning/healing optimally and finding ways to remove that inhibition and promote optimal function. 

I often times find it is easy to get offended or defensive when someone asks if chiropractic is simply a certification or an associates degree, but at the end of the day, people don’t know what they don’t know! As chiropractors, it is our responsibility to better explain what we do, why we do it, and what all goes into being the licensed professional we are. Here in the U.S. we are extremely fortunate to have access to such a variety of educational programs, which results in having access to a wide variety of highly-educated health professionals. While each type of professional has a different educational background and skillset, that is what allows people to have more options and unique perspectives when choosing their approach for living a healthy life!

If there is something you’ve been curious about regarding chiropractic or what it takes to become a chiropractor, we’d love to hear about it in the comments section below! If you’re feeling shy, we will always respond to a phone call or message as well. And as always, we look forward to seeing you in the office in the near future! 

Resources

1. February 3, 2020. How to go to school to become a chiropractor. (Retrieved November 4, 2020). https://www.usnews.com/education/best-graduate-schools/articles/how-to-get-into-chiropractic-school-and-become-a-chiropractor

2. What to expect in medical school. (Retrieved November 4, 2020). https://www.princetonreview.com/med-school-advice/what-to-expect-in-medical-school

I’ve Never Been to a Chiropractor… What should I expect on the first visit?

More often than not, I find that someone who has never been to a chiropractor is a little nervous or even apprehensive. The goal of this week’s post is to help put those nerves (no pun intended, ok maybe a little) at ease as best as possible!

First off, something unique about chiropractic that can be a blessing or a curse, is that every chiropractor is different! We each have a slightly different approach, technique, and touch. This can be frustrating for someone who has been very happy with their chiropractic care, but needs to switch providers due to a move or retirement. But it can also be great news, because if you’re not completely happy with the care you’re receiving, chances are pretty great that there is a chiropractor out there who you will like! With all of that being said, don’t let one experience paint the picture for the whole profession. 

At Renew & Restore Wellness, we perform an exam on every new patient. We do this for a number of reasons… one, if you are experiencing pain or symptoms, an exam is going to allow us to determine what the root cause is of your issue rather than simply throwing something at you to temporarily cover up the symptom. Two, as with any medical treatment, there are contraindications (reasons not to treat) that would lead us to alter our technique or forgo treatment all together. Three, sometimes, a symptom such as a headache or back pain may not be caused by a musculoskeletal issue and may be something that requires the attention of a medical doctor or other specialist. By providing an exam we are able to provide the most effective care possible.

What does a chiropractic exam entail?

An exam at our office will be symptom-specific but will generally involve an assessment of range of motion, function of the nerve roots exiting the spine by checking sensation and motor strength, orthopedic tests which help to determine root cause, and palpation of the spine. After performing the initial exam we will explain our findings that we believe to be causing the problem as well as provide a thorough explanation of chiropractic, the adjustment and how it works to help you.

Will I be fully clothed?

Yes! While some techniques and practices prefer the patient wear a gown for the exam, at Renew & Restore Wellness, you will remain fully clothed the entire time. Some patients prefer to wear something more comfortable, like workout clothes, but rest assured that we are able to assess and treat regardless of what you’re wearing. We have patients pop in before and after work, as well as during their lunch break all of the time!

Will I get adjusted on the first visit?

After performing the exam, a majority of the time we have a good idea of what is going on and will provide an adjustment that same day. In some rare instances, our exam may lead us to obtain diagnostic imaging or refer out to another provider. In these cases, we would not adjust until this additional information/input has been received. 

Will I get X-rays?

If someone has experienced a traumatic injury, such as a serious car accident or fall, and has not had X-rays taken, we will typically refer them to an imaging center for xrays before the first adjustment. Additionally, if we have performed several adjustments and are seeing no change in symptoms, we will refer out for diagnostic imaging such as Xray or MRI. We don’t do X-rays in the office, so we work with imaging centers with radiologists who are also chiropractors which gives us a report with chiropractic insight and allows us to provide extremely specific care!

What happens during an adjustment?

Essentially what an adjustment is, is mobilization of a specific joint in the spine or extremity. As we mentioned above, there are a wide variety of chiropractic techniques that can be used to make an adjustment. Dr. Nikki is primarily a Diversified, manual adjuster. What this means is that she does a majority of her adjusting with her hands to where you feel some sort of popping, stretching or movement. While this is Dr. Nikki’s primary technique, she does use an activator, pelvic blocks, or drop table based on patient needs and preference! 

What is the popping noise?

A common misconception is that the popping noise that occurs during a manual adjustment is the bones actually cracking! The noise is simply gas being released from the joint. The most common joints in the body have a capsule surrounding them that contains synovial fluid. This synovial fluid serves as a lubricant as well as contains nutrients and dissolved gases (oxygen, nitrogen, carbon dioxide) for the cells and joint tissue. When a joint is stretched and mobilized, it releases these gases, creating a bubble and popping noise/sensation! [1]

Does it hurt?

More often than not, patients tell us that their first adjustment simply “feels strange” because it’s something they’ve never felt before. In general, getting adjusted is not painful. There can be a split-second of discomfort, but that is immediately followed with some feel-good endorphins. Sometimes after the first adjustment, the surrounding muscles can feel a little achey, like you did a hard workout. This is completely normal and will typically only last for approximately 24 hours or less. Any soreness or achey muscles can be remedied with a heating pad, a hot bath or hot shower. 

Will I feel better immediately?

While some patients do feel some pain relief immediately, that is not always the case. Most patients do feel some improvement in their range of motion, feel looser, or even lighter, but we often expect it to take multiple adjustments to see a major improvement in symptoms. Pain is typically the last thing to show up and the first thing to go away, so we don’t base our care on pain alone in order to ensure that we are treating the whole person, not just the symptom!

If you have additional questions about your first visit or would simply like to schedule an initial consultation with no treatment, please don’t hesitate to reach out or make an appointment online! At Renew & Restore Wellness, we love working with chiropractic newbies!

Resources

1) October 26, 2001. What makes the sound when we crack our knuckles? (Retrieved October 19, 2020).  https://www.scientificamerican.com/article/what-makes-the-sound-when/

What is a Webster Certified Chiropractor and Why Does it Matter?

You are pregnant and looking to find a good chiropractor in your area. Congratulations! While there are many amazing chiropractors in this world, not all are created equal when it comes to different specialties and techniques. This is no different when it comes to prenatal chiropractic care. To give you a better picture, in most chiropractic doctorate programs, we go through one trimester of education regarding the prenatal AND pediatric population. Out of the 227 credit hours we take to become a doctor of chiropractic, only 4 of these credit hours are dedicated to OBGYN and pediatrics! I don’t know about you, but if I’m going to any sort of specialist I would like to know that they have gone through more than 4 credit hours in that field. 

What does Webster Certified mean?

The International Chiropractic Pediatric Association (ICPA) is entirely dedicated to prenatal and pediatric chiropractic care, research and techniques. Specifically, they offer continuing education in which doctors of chiropractic can obtain a Certificate in Pediatrics from the Academy Council of Chiropractic Pediatrics (CACCP) as well as a Webster Technique Certification. The CACCP is the result of 200 additional training hours, a comprehensive examination, and two Practice-Based Research Projects. The Webster Technique is a specific analysis and treatment of the pelvis, which has been found to be extremely beneficial in pregnancy to improve fetal position as well as the birth process. Dr. Larry Webster, developed the technique after his daughter experienced a long and arduous birth. While Dr. Webster had adjusted his daughter throughout her pregnancy, he felt that chiropractic could play a bigger role in improving labor and therefore strove to develop an adjustment “for laboring women to help with the ease of birth." [1] Dr. Webster then went on to teach younger generations of chiropractors the technique, where it became an actual certification. Becoming Webster Certified now involves a 16 hour course and examination.

Why is it important to see a Webster Certified chiropractor?

Pregnancy is a time of drastic change in a woman’s body. Hormone levels are completely different and with this comes changes in laxity of ligaments and joints. Additionally, as baby grows, her center of gravity is changing and therefore different muscles are stretching and tightening. As a Webster Certified doctor, we are educated in these fluctuations and are able to specifically assess the pelvis in order to determine how the sacrum and sacroiliac joints are positioned. The pelvic floor is also extremely important during pregnancy! Depending on how baby is sitting in the womb can be indicative of whether the pelvic floor muscles are over-contracting or under-contracting. An overly strong or weak pelvis floor can impact the position of a baby as well as progression of labor. For a refresher on more specifics regarding the benefits of chiropractic care during pregnancy, check out this previous blog post. 

All of these things are unique circumstances that the everyday person isn’t experiencing and therefore the chiropractor who typically sees the everyday person isn’t well-versed in them. In order to maintain our certification through the ICPA we are required to complete continuing education specific to pediatrics and pregnancy. This means that we are continually being exposed to updated research, information and techniques to better care for pregnant women and kids!

Dr. Nikki is both CACCP and Webster Certified! To check whether or not your chiropractor is Webster Certified, or to find a Webster Certified chiropractor near you, click here. *Please note that just because someone is a member of the ICPA, does not mean that they have actually completed any of the post-graduate education, they have simply paid to be an ICPA member listed in their directory.

What if there isn’t a Webster Certified chiro in my area?

The International Chiropractic Association’s (ICA) Council on Chiropractic Pediatrics also offers a diplomate program specific for pediatrics and pregnancy. [2] This is a 3 year board-certified post-graduate program where doctors of chiropractic learn a great deal in regards to caring for a pregnant woman and her constantly changing body. To find a Diplomate in Clinical Chiropractic Pediatrics (DICCP) click here. 

Many people don’t realize that chiropractors can and do have specialties. In addition to pediatrics, there are chiropractors who specialize in sports, radiology, functional neurology, nutrition, acupuncture. [3] All of these specialties have diplomate programs which involve hundreds of hours of additional education, examination, and peer presentations. 

If you have further questions on finding a chiropractor with a specific specialty or are still unsure about whether or not you’ve found a Webster-certified chiropractor, please don’t hesitate to contact our office!

Resources

1. About the Webster Technique What is the Webster Technique? (Retrieved on September 29, 2020) https://icpa4kids.com/training/webster-certification/webster-technique/

2. ICA Pediatric Council (Retrieved on September 29, 2020) http://www.icapediatrics.com/diplomate-program/

3. American Board of Chiropractic Specialties (ABCS) (Retrieved on October 1, 2020) https://www.acatoday.org/Communities-Related-Organizations-American-Board-of-Chiropractic-Specialties

Three Benefits to Eating Seasonally

We just celebrated Labor Day, PSLs (pumpkin spiced latte’s) have been released, and come September 22nd, it will officially be Autumn! Not only does this mean a decline in temperatures outside, but it also means a change in the produce that is “in season”. With transportation and technology, here in the United States, we pretty much have access to any fruits or vegetables we want all year long. But there may something to the way our ancestors used to have to eat… seasonally! Today I want to talk about three benefits to eating a seasonally-based diet. 

1. It’s healthier for you

Food that is grown and consumed during its appropriate season has actually been found to contain greater nutritional value! A study, looking at broccoli, actually found that broccoli grown during the fall (its peak season) actually contained twice as much vitamin C as broccoli grown during the spring. [1]

When food is grown year-round, some of the processes that naturally occur during one season of the year have to be artificially induced during “off-seasons”. This process of artificially ripening or growing vegetables and fruits typically involves chemicals in which we aren’t really sure of the long-term implications. 

2. It is more cost effective

Often times, if you’re purchasing produce that is in season, it is probably local or didn’t travel overly far to get to your local grocery store. The less distance food has to travel, the lower the cost for transportation and that savings gets passed on to you, the consumer! Less travel time also means that fewer interventions are required to keep the fruit from ripening during transport. Not only is this better for your wallet, but it’s better for the environment too!

On top of transportation requirements, when a fruit or vegetable is in season, the crops are typically plentiful and so there’s a greater supply available. Based on the simple premise of “supply and demand” that we all learned in economics 101, if the supply is high, typically the cost is low and vice versa. That’s why you’ve probably noticed that strawberries are way more affordable in the summer than they are in the winter… because they’re naturally a summer crop! [2]

3. It tastes better

You may have been one of the many of us who took up gardening this year to maintain our sanity, and if you did, you’ve probably noticed that everything you’ve grown is much more juicy and delicious. While part of it may be that you did it yourself, when produce is able to go through the entire growth and ripening process on the tree, vine or plant, it is going to naturally have more flavor! In order to keep up with demand and transportation, often times produce is picked before it’s actually ready and then continues the ripening process en route to or at the grocery store. That’s also why fruits and veggies purchased at your local farmer’s market tend to taste so much better. 

So now that the end of September is quickly approaching, what foods should you consider working into your seasonal meal plan?

Some of my favorite Autumn vegetables that can be found in Texas include okra, peas, leeks, green beans, bok choy, and mushrooms. For a delicious Whole 30 and Paleo Potato Leek Soup, check out this link. Some of my favorite Autumn fruits include persimmons, pears, apples, figs, and plums. I find a lot of people haven’t tried a persimmon before, so if that’s you, this is a great time to try something new! For an idea on how to throw together a tasty Autumn fruit salad check out this link. Some other great seasonal herbs include basil, lavender, green onion, chives, mint, oregano, and parsley. [3]

What are the easiest ways to get my hands on some local in-season produce?

1. Farmer’s Markets are always a good option, because you’ll have a decent selection to choose from. With Covid-19 restrictions, you may have a harder time finding one, but I have definitely been starting to see some farmer’s markets in my area pop up. To find a farmer’s market near you, click here. 

2. Join a co-op. Food co-ops have been around for over 150 years and is basically a food distribution organization that partners with local famers to distribute local produce and meats to members of the community. Typically with a co-op, you’ll either pay a monthly membership which includes a certain amount of fresh and seasonal foods or you order select items in advance. With this option and a farmer’s market, you’re also supporting small business owners (local farmers) and you’re helping protect the environment.

3. Read signs and labels at your neighborhood grocery store. In most grocery stores, the signs in the produce section will tell you where that product is from. If the signs don’t tell you, the packaging and/or label will for sure. For example, Whole Foods will usually have mushrooms that are from Texas and mushrooms that are from Mexico… I tend to go with the ones grown in Texas since that is where I live.  

Eating a seasonally-based diet is a fun and wonderful way to consume a variety of foods and nutrients! Every crop has a slightly different harvest time, so each month research which fruits and vegetables are readily available in your area and then work them into your meal plan! A great resource for this is https://www.seasonalfoodguide.org. See something you’ve never tried before? That’s a perfect opportunity to try a new recipe and introduce your family to a different food and flavor!

If you have specific questions about seasonal eating, feel free to reach out. We also have a continually updated page on our website of Dr. Nikki’s favorite recipes, so be sure to check back regularly!

Resources

1. February, 2008. Nutritional quality of organic, conventional, and seasonally grown broccoli using vitamin C as a marker. (Retrieved September 10, 2020). https://pubmed.ncbi.nlm.nih.gov/17852499/

2. October 15, 2019. 4 Reasons To Eat By The Seasons + What Is In Season Right Now. (Retrieved September 10, 2020). https://www.mindbodygreen.com/0-4807/10-Reasons-To-Eat-Whats-In-Season.html

3. https://www.seasonalfoodguide.org/texas/late-september

Help! My child is having growing pains!

“Growing pains” have been a common complaint among children for decades… in fact this syndrome was first described, in writing, by a French physician in 1823. There isn’t much evidence to support that this pain is linked to a high growth velocity so new terms have been coined such as “benign nocturnal limb pains of childhood” or “recurrent limb pain of childhood.” While those terms may be more accurate, we’ll stick with growing pains for simplicity’s sake. 

Based on research, growing pains typically involve discomfort in both legs that is usually experienced in the early evening or at night and isn’t brought on by activity and doesn’t result in a limp. [1] After numerous studies, the cause of this pain is still unclear. 

Whether medical providers can explain the cause or not, when your child is hurting you want to do something to ease their pain. Unfortunately most parents are typically told that these aches and pains are normal and “will pass”. That’s why today we’re discussing 4 tips to ease your child’s growing pains!

1. Chiropractic care.

Yes I’m a chiropractor, so I think chiropractic is pretty great, but rest assured that is not my reason for suggesting it. As chiropractors, we are experts of the spine, neurological and musculoskeletal systems. The nervous system controls literally every part of our body through communication between the brain, spinal cord, nerve roots and nerves. The mega-highway of this communication takes place within the structure of the spine! This is significant because as kids learn how to crawl, cruise, walk, run, ride a bike, etc. they take tumbles and falls. While these spills may seem insignificant, they can contribute to changes in the biomechanics of a child’s spine and body, resulting in irritation of the nerve roots exiting the spine. That nerve irritation can result in achey muscles, joint pain, soreness, and tightness. I don’t know about you, but that sounds a bit like growing pains?

Gentle chiropractic adjustments by a chiropractor trained in treating kids is a great non-invasive option if your child has been complaining of growing pains. I have had young patients come in complaining of leg pains in the evening and they’ve experienced a relief in pain quickly! If you’re not in the DFW area, but would like to find a chiropractor who specializes in the pediatric population, visit icpa4kids.org.

2. Hydration

Dehydration can result in an electrolyte imbalance, causing muscle cramps and soreness. I get it, not every kid loves to chug plain water all day so here are a few ideas to encourage your kids to drink up. [2]

- offer water in colorful cups with fun straws

- make infused water by filling a pitcher with a water and a few slices of fruit

- freeze berries into ice cubes to add color and flavor

A gentle reminder that it is typically easier to get kids to do something we are modeling ourselves… so do a quick self-evaluation to be sure your hydration game is on point and if it’s not, step it up! 

3. Supplements

While I’m a huge fan of getting as many vitamins and minerals from food, sometimes little ones can be a bit particular. In the case of a picky eater, supplements may be necessary to treat and/or prevent a deficiency. Vitamin D and magnesium can be very helpful for achey muscles and bone support. While both of these supplements can be found at most stores, they are not all created equally! Unless a child is also experiencing constipation, I typically recommend magnesium in the form of magnesium glycinate. The most easily-found form is magnesium citrate, which is also helpful, but in addition to relaxing muscles it also softens stools and can cause diarrhea. So if your child is having daily bowel movements with no issue, stick to the magnesium glycinate! Another way to absorb magnesium is in an epsom salt bath. Fill up the tub, add a cup of epsom salts and some bubbles (for fun) and let your child soak for at least 20 minutes! My favorite Vitamin D for kids is made by Metagenics and can be ordered here. 

4. Stretching

Encouraging your child to stretch can also be helpful when they’re experiencing growth pains. Stretching the hamstrings, quadriceps, calves, and lower back seem to be most effective. The stretching videos provided here are a great starting point! Teaching your kids how to stretch themselves can be a fun family activity for everyone to do together and if your little one is too young to effectively stretch themselves then you can gently do it for them.

In some studies they found that there was potentially a hereditary correlation with growing pains so if you experienced growing pains then your kids may be more likely to experience them as well. [3] If that’s the case, remember that an ounce of prevention is worth a pound of cure! Proactively take action to help your child feel their best by visiting a pediatric chiropractor, implementing good hydration habits, and stretching as a family!

To learn more about chiropractic or the services we provide at Renew & Restore Wellness, please don’t hesitate to give us a call or shoot us an email! We are always here to help!

* This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Resources:

1. February 8, 2017. Growing Pains When to Be Concerned. (Retrieved August 27, 2020). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5349398/

2. July 8, 2014. Seven ways to keep kids hydrated. (Retrieved August 27, 2020). https://www.reuters.com/article/us-fluids-kids-summer/seven-ways-to-keep-kids-hydrated-idUSKBN0FD1YG20140708

3. April 18, 2019. Growing pains: What do we know about etiology? A systematic review (Retrieved August 27, 2020). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6475815/

Why might I do an elimination diet?

Recently, a family member reached out looking for guidance with an elimination diet. She had just received the results of a food allergy test and now had a LONG list of foods to avoid and was feeling a bit overwhelmed. This got me thinking, that there are probably more people out there who are considering an elimination diet, but are a bit intimidated.

So first, what is an elimination diet?

An elimination diet is a process in which you remove all foods that you may (or may not) know to be irritating to your body for typically at least three weeks until symptoms subside and then gradually begin re-introducing these food items one at a time. As you reintroduce a food it gives you an opportunity to see whether your body reacts with certain symptoms or not. If you’ve taken a food sensitivity test then you’ll know exactly what foods are getting cut out. Typically you’ll cut out sugar (including fruit), nuts and alcohol during the first three weeks as well, regardless of whether those items showed up on a test as an irritant. 

Do I have to have food sensitivity testing done to do an elimination diet?

The short answer is ‘no’. The long answer is ‘it depends’. If you’ve already removed the most common food irritants out of your diet for a prolonged period of time and you’re still experiencing symptoms that you believe may be food-based, then it’s probably time to drop the money and get food sensitivity testing done. If you haven’t removed the most common food irritants from your diet, then that’s a great starting point!

What are the most common food irritants in the typical American diet?

The foods most commonly associated with food intolerances and allergies are dairy, gluten, caffeine (gasp), salicylates, amines (think histamine), FODMAPs, sulfites, and fructose! Some other common food irritants are aspartame, MSG, eggs, food coloring, yeast, and sugar alcohols (think sugar free drinks). [1] Each of these foods remain in the digestive system for different lengths of time so that is why it is important to remove your selected items until symptoms have completely resolved before re-introducing anything! 

What changes can you expect to see from following an elimination diet?

Some of the most common reasons for people to embark on an elimination diet are persistent symptoms such as abdominal pain, gas, diarrhea, constipation, headaches, eczema and other skin rashes, achey joints, hives, sinus congestion, asthma, and anxiety. So if you are able to pin point what foods are causing it, you should see a relief in that symptom!

Each of the above listed foods can be associated with a variety of symptoms, some of them overlapping with one another. That is why it is important to reintroduce one at a time in order to observe whether a symptom returns with that specific food! For example, dairy and eggs are both known to cause abdominal pain and diarrhea. If you were to cut out all dairy and eggs for three weeks and you are no longer experiencing abdominal pain or diarrhea, amazing!! Now is the point where you figure out whether it was dairy causing the issue, eggs causing the issue, or maybe both! So what you might do is slowly reintroduce eggs by eating them one time a day and waiting at least three days before introducing dairy. If the abdominal pain or diarrhea returns within those first three days of reintroducing eggs, then you know your body is not a fan of eggs! Common symptoms associated with dairy include gas, bloating, diarrhea, nausea, abdominal pain, and even eczema! 

What on earth am I supposed to eat?

What people often find overwhelming about an elimination diet is that there isn’t necessarily a cookie-cutter answer as to what to eat and not eat. Each person is different based on their symptoms and the foods that they are having to cut out, which obviously changes what their diet looks like! Since there isn’t a straight-forward answer, here are the best tips I can offer:

1) Change your mindset. I can almost guarantee you that as you set out to start your elimination diet, a large majority of foods you consider to be “breakfast foods” will have not made the cut. This can throw people off because they’re suddenly panicked trying to figure out what they’re going to eat for breakfast if they can’t eat eggs, sugar, or gluten! This is where a little mindset shift regarding what a “breakfast food” is can make a world of difference. It will sound crazy at first, but a bowl of roasted veggies with avocado and sugar free bacon or quinoa loaded with greens can absolutely be eaten for breakfast. For some recipe ideas check out this link. 

2) Phone a friend. Seek out others who have already done an elimination diet or are in process of doing one! There are plenty of websites and forums where you can ask for guidance, tips, and even share recipes!

3) Fully commit. It can feel torturous (literally) cutting out all of our favorite foods, but the process is part of the healing. If you’ve been consuming a lot of foods that are extremely reactive, you may actually experience withdrawal symptoms. [2] This is especially common with caffeine and sugar. In that time that you’re refraining from all of the potentially irritating foods, you’re actually giving your body a chance to heal and renew! Inflammation in the gut will start to subside, allowing your body to better absorb nutrients and just feel better.

While an elimination diet may not be easy, the end result is absolutely worth it! Improving chronic symptoms that have likely been plaguing you for years without any sort of medication while improving your overall health is worth the price of admission in my book!

If you have questions specific to yourself or would like to do a food sensitivity test, please don’t hesitate to contact us! Even if you live outside of the Southlake or Las Colinas area, we are one virtual appointment away.

Resources

1. January 25, 2018. The 8 Most Common Food Intolerances. (Retrieved August 21, 2020). https://www.healthline.com/nutrition/common-food-intolerances#section10

2. TOP 10 ELIMINATION DIET MISTAKES. (Retrieved August 21, 2020). https://lilynicholsrdn.com/top-10-elimination-diet-mistakes/