Real Talk

If you’ve been around here, you already know I’m not into traditional “diets.”  Cutting calories, fearing food, and restricting entire food groups in the name of weight loss or healing gut issues usually just disconnects you further from your body—and often makes your symptoms worse in the long run. At Root + Nourish, my philosophy is simple: Food is not the enemy. Your gut just needs support to digest it properly. If broccoli, beans, dairy, or gluten make you bloated, foggy, or exhausted, that doesn’t mean those foods are “bad.” It usually means your gut isn’t in a place to handle them right now. And that’s where elimination diets can be incredibly helpful—when used intentionally and temporarily. Elimination Diets Are a Healing Tool—Not the End Goal An elimination diet is not meant to be forever. It’s not about living off a tiny list of “safe” foods. It’s a short-term strategy to reduce inflammation, calm your gut, and gather data about how your body responds to food while you’re actively healing your digestive system. Think of it as giving your gut a break so it can rebuild. The real goal? To be able to eat a wide variety of foods without symptoms. Not to live in restriction mode forever. Why Food Often Feels Like the Problem (But Isn’t) So many women come to me saying, “I can’t tolerate anything. Everything bloats me.” Here’s the truth: It’s usually not the food itself—it’s what’s happening (or not happening) in the gut. Common root causes I see: Low stomach acid Enzyme insufficiency Gut dysbiosis or SIBO Inflammation or leaky gut Chronic stress shutting down digestion When digestion isn’t working well, even healthy foods can feel like a problem. An elimination phase can reduce the load on your system while we work on healing the root cause. So Why Do an Elimination Diet at All? Because it can: Calm inflammation quickly Reduce symptoms like bloating, fatigue, and brain fog Help you identify major triggers while your gut heals Give you a baseline so you can feel what “good” actually feels like And most importantly—it teaches you to listen to your body without fear. You’re not eliminating foods because they’re bad. You’re creating space for your gut to heal so you can bring them back.

Fermented foods are powerful, but more is not better—especially if your gut is already sensitive. If you jump in too fast, your bacteria can throw a literal party in your intestines (hello gas and bloating). Here’s how I help clients add fermented foods without the discomfort: 1. Start Tiny (Like… Really Tiny) You don’t need a whole bowl of sauerkraut on day one. Start with: 1 teaspoon of sauerkraut or kimchi A few sips of kefir or kombucha Think “condiment,” not side dish. Increase slowly over 1–2 weeks. 2. Eat Them With Meals (Not on an Empty Stomach) Fermented foods are easier to tolerate with a full meal , especially one with protein and fat. This buffers the acids and slows fermentation in your gut. 3. Support Digestion First If you have low stomach acid or enzyme issues, fermented foods can feel intense. Support digestion with: Mindful eating (chew, slow down) Protein at meals Digestive bitters or enzyme support (if appropriate) Fermented foods work best when digestion is already somewhat supported. 4. Watch for Histamine Sensitivity Fermented foods are naturally high in histamines. If you notice headaches, flushing, anxiety, or itching, you might need: Smaller amounts Fresh ferments (shorter fermentation time) A gut-healing phase before heavy ferments This doesn’t mean you can’t tolerate them forever—just that your gut needs healing first. 5. Pair With Prebiotic Fiber Probiotics are the seeds— prebiotics are the soil . Add foods like: Cooked/cooled potatoes or rice Onions, garlic, asparagus Green bananas or plantains Oats or chia (if tolerated) This helps your new bacteria actually stick around. 6. Know When to Pull Back If you notice: Severe bloating Pain Brain fog Increased anxiety or skin flares Pause or reduce. Sometimes the gut needs Phase 1 healing before fermented foods feel amazing.  Fermented foods should make you feel better, not worse. Your gut is not broken—you just need the right timing, dose, and support.