What Eating On An Elimination Diet Actually Looks Like

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William Cole, DC, a functional medicine practitioner, is an expert at identifying the underlying factors of chronic conditions and offering natural, holistic approaches to optimal health. This week, we're thrilled to share his series on the elimination diet and how it can improve your overall well-being. To learn more, check out his new course, The Elimination Diet: A 60-Day Protocol to Uncover Food Intolerances, Heal the Gut, and Feel Amazing.

The elimination diet, by avoiding certain foods for a time period, allows your body to start healing, and also helps you uncover underlying food intolerances you may not have known you had.

You don't have to munch on kale all day to look and feel your best.

But one of the biggest misconceptions is that on the elimination diet, you have to trade taste for nutrition. The truth is you can have both. And you don't have to eat like a rabbit, munching on kale all day—no offense to kale—to feel and look your best. You can eat hearty, filling foods that are actually enjoyable to eat.

Another myth is that you have to be a Food Network professional chef to eat well. False. If you can follow simple instructions, you can do it! Trying something new is different than not being able to do it. And you'll only see different results if you do things differently.

The last falsehood is that you have to be wealthy to eat good, healthy meals. Almost all of my patients over the years have been working-class people. And it's amazing how much money you save when you aren't eating out as often and buying so much crappy junk foods. Often, it's a matter of priority, not price.

To prove how diverse and delicious eating on the elimination diet can be, I'm sharing what a day of real meals looks like:


Photo: William Cole

  • Pasture-raised pork sausage
  • Organic kale with olive oil and sea salt
  • Fried sweet potatoes in grass-fed ghee (clarified butter)
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Photo: William Cole

  • Salad
    • Organic sweet butter lettuce
    • Grass-fed skirt steak
    • Sliced organic avocado
    • Sliced organic cucumber
    • Cold-pressed extra virgin olive oil
    • Red wine vinegar
  • Organic blueberries and raspberries


Photo: William Cole

  • Wild caught scallops cooked in organic tallow
  • Steamed rainbow carrots
  • Organic romaine lettuce with oil and vinegar
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Photo: William Cole

Pasture-raised bacon with Medjool dates

William Cole, D.C.

Functional Medicine Practitioner
Dr. Will Cole, leading functional medicine expert, graduated from Southern California University of Health Sciences as a doctor of chiropractic. His extensive postdoctorate education and training is in functional medicine and clinical nutrition. Dr. Cole consults people around the world via webcam and locally in Pittsburgh. He specializes in clinically investigating underlying factors and customizing health programs for thyroid issues, autoimmune conditions, hormonal dysfunctions, digestive disorders and brain problems. Visit www.drwillcole.com for free e-books, recipes, and webcam evaluation.
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William Cole, D.C.

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