📊 Nutrient breakdown of the 90 30 50 diet (Source)
If you’re on an elimination diet to identify food sensitivities, the 90 30 50 diet can provide a structured yet flexible framework. It ensures you get essential nutrients while you gradually reintroduce foods. This method helps maintain balanced nutrition and supports digestive health during the process.
COMPLETE DIET PLAN
FREE SHOPPING LIST
ARTICLE REVIEWED
The 90 30 50 diet plan for elimination diet serves as a structured approach to identify food sensitivities or allergies. By adhering to the guidelines of consuming at least 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats, the diet not only supports overall health but also systematically eliminates common allergens. It starts with a focus on whole, unprocessed foods to minimize the risk of reactions.
During the elimination phase, you'll remove potential trigger foods like gluten, dairy, and soy, gradually reintroducing them to monitor responses. This careful monitoring helps pinpoint specific dietary triggers, making it easier to customize a long-term eating plan that avoids these foods.
Try to include one color from each color category most days of the week. For example, have blue and red berries in your smoothie, leafy greens with your lunch, purple carrots and orange.
Mark Hyman, MD
The 90 30 50 diet plan for elimination diet simplifies identifying food intolerances by focusing on safe proteins like poultry and fish, low-FODMAP fiber sources, and healthy fats like coconut oil. This approach reduces gut inflammation and helps reveal specific food sensitivities without compromising nutrition. Incorporating nutrient-dense foods like leafy greens ensures essential vitamins are not lost during the elimination phase.
While on the 90 30 50 diet plan and following an elimination diet, lean on simple, whole foods like eggs, chicken breast, and sweet potatoes. Buy large bags of quinoa or brown rice to meet your fiber needs. Avocado oil is a great neutral fat source that can replace butter in cooking. Purchase seasonal fruits and veggies for extra fiber and nutrients. Make your own elimination-friendly snacks, like homemade granola or seed crackers, to save money.
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
