When people start an elimination diet or remove foods that may be triggering their symptoms, it’s natural to focus on what’s missing from the plate. But healing isn’t only about what you cut out - it’s equally about what you bring in to nourish your gut, balance your energy, and support long-term wellbeing.
Taking away trigger foods can calm inflammation, but the real repair happens when you add in ingredients that soothe and strengthen your digestive system. Restriction alone can feel limiting, while addition opens the door to abundance and healing.
Here are five simple swaps to support digestion once you’ve identified and removed your main triggers:
1. Swap Refined Carbs for Root Vegetables and Fibre-Rich Wholefoods
If bread, pasta, or other refined carbs are off your list, think beyond gluten-free packaged replacements. Instead, lean on root vegetables such as sweet potato, beetroot, carrot, and parsnip.
These colourful plants are rich in phytonutrients, antioxidants, and a wide range of fibres that your gut bacteria thrive on. Wholefoods also provide more stable energy than refined starches, keeping blood sugar steady and digestion more comfortable.
2. Swap Dairy for Calcium-Rich Plant Options
Many people feel better when they remove cow’s milk or cheese, but a common question arises: How will I get my calcium?
The good news is there are plenty of alternatives. Fortified plant milks like soy, almond, oat, or coconut can provide calcium, and you can choose simple varieties without added oils if you prefer. Beyond milk, look to tofu, sesame seeds, tahini, almonds, and leafy greens. These foods deliver calcium plus additional minerals, fibre, and plant compounds that support both bone and digestive health.
3. Swap Processed Snacks for Fresh Fruit and Nut Pairings
Instead of crisps, biscuits, or sugary bars, try simple combinations like:
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Apple slices with almond butter
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A handful of walnuts with berries
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Dates with tahini
Pairing fruit with nuts balances natural sugars with protein and healthy fats, helping to stabilise blood sugar while also adding fibre, antioxidants, and minerals. These snacks are quick, portable, and nourishing — a satisfying upgrade from processed options.
4. Swap Sugary Drinks for Soothing Herbal Teas
If you’ve removed fizzy drinks or fruit juices, replace them with herbal teas that actively support digestion.
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Peppermint can help calm bloating
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Ginger supports gut motility
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Chamomile eases the gut-brain connection
Warm liquids are also generally gentler on the digestive tract, promoting comfort and relaxation.
5. Add Fresh Herbs, Spices, and Citrus for Flavour and Nutrients
One of the most overlooked additions is flavour. Instead of relying on sauces or processed condiments, try fresh herbs, spices, and lemon juice.
Parsley, coriander, basil, turmeric, and ginger don’t just brighten dishes — they bring anti-inflammatory, antioxidant, and digestive-supporting properties. A squeeze of lemon adds vitamin C and boosts iron absorption from plant foods.
These small touches make meals more satisfying and nutrient-dense, supporting healing while keeping food exciting.
The Bottom Line
Eliminating certain foods can help reduce symptoms, but what really creates resilience is the nourishing variety you add back in. Building meals that actively support digestion, energy, and long-term wellbeing will make your elimination journey far more rewarding.
And if you’re not sure which foods are causing unwanted symptoms, a good first step is to test. Our Body Sensitivity Test analyses over 1,500 food and environmental items to help you identify potential triggers. With clear results and practical guidance, you’ll be better equipped to make swaps that support your health.
