Which way of eating is right for you?

One of the most clinically useful tools for identifying food intolerances. It temporarily removes the most commonly reactive food groups for three to four weeks, then reintroduces them one at a time. The reintroduction phase is where the real information comes from, and it is not optional. Suited to people with unexplained digestive symptoms, skin conditions, fatigue or chronic inflammation where the trigger foods are not yet clear.

Reduces fermentable carbohydrates that ferment rapidly in the gut, producing gas, bloating and altered bowel habit. Developed at Monash University, it has the strongest evidence base of any dietary intervention for IBS-type symptoms, with research showing improvement in around seventy per cent of people who follow it correctly. The structured reintroduction phase is clinically essential and should not be skipped.

A structured elimination protocol derived from the paleo framework, designed for people with autoimmune conditions. It removes grains, legumes, dairy, eggs, nightshades, nuts, seeds and processed foods to reduce intestinal permeability and immune dysregulation. A pilot study published in Inflammatory Bowel Diseases demonstrated clinical remission in patients following it. Demanding, and designed as a therapeutic phase rather than a permanent way of eating.

Reduces foods high in histamine or those that trigger its release, including aged cheeses, fermented foods, wine and processed meats. Particularly relevant for people who flush, get headaches or hives, or feel their heart race after these foods. Histamine intolerance is common in women in the luteal phase and during perimenopause, as oestrogen both promotes histamine release and suppresses the diamine oxidase enzyme that clears it.

Shifts the body from burning glucose to burning fat, producing ketones as an alternative fuel. Strong evidence for weight management, metabolic health and blood sugar regulation, with emerging evidence in neurological support. The quality of the fats matters, so avocado, olive oil, fatty fish and grass-fed animal fats rather than processed sources. Generally not recommended for cycling women during the luteal phase.

The Gut and Psychology Syndrome diet, developed by Dr Natasha Campbell-McBride, works to heal the gut lining through bone broths, fermented foods, organic meats and non-starchy cooked vegetables, while removing complex carbohydrates and processed foods. Particularly suited to people who notice a link between their gut health and their mood or concentration. Time-intensive, but deeply therapeutic.

Removes grains, legumes, dairy, refined sugars and industrial seed oils, and focuses on whole, unprocessed foods. Research supports its impact on blood glucose, cholesterol, blood pressure and inflammatory markers. For many people it provides a clean, anti-inflammatory starting point that reduces digestive burden without the complexity of a full elimination protocol.

The most extensively researched dietary pattern in the world, with robust evidence for cardiovascular health, cognitive protection, metabolic balance and longevity. The landmark PREDIMED trial demonstrated a thirty per cent reduction in major cardiovascular events. Not a rigid protocol but a flexible pattern of eating that is both clinically meaningful and genuinely liveable long-term.

Medically essential for coeliac disease, where gluten triggers an immune response that damages the gut lining, and meaningfully helpful for non-coeliac gluten sensitivity. The key is building it around naturally gluten-free whole foods, quality proteins, vegetables, rice, quinoa, millet and buckwheat, rather than relying on processed gluten-free products, which are often high in refined starches and sugars.

Nightshades, including tomatoes, potatoes, peppers and aubergine, contain alkaloids that may contribute to inflammation and joint pain in sensitive people. The direct research evidence remains limited, but consistent clinical reports of improvement make this a valid investigative step. Best approached as a focused six to eight week trial with careful symptom tracking, reintroducing one food at a time.

Plant-based eating can be optimised for therapeutic outcomes. The common clinical issues are not the absence of animal foods in itself, but insufficient attention to complete protein, B12, iron, zinc, calcium, iodine and the omega-3 fats DHA and EPA. Combining legumes and grains well, supplementing B12, and using algae-based omega-3s can transform the therapeutic potential. Where gut symptoms are present, low-FODMAP modifications may be particularly relevant.

Eliminates all plant foods and focuses on meat, fish, eggs and some dairy. For people who have tried many approaches and found relief on a very low-plant protocol, it may represent a valid therapeutic phase. The evidence base is limited compared with other approaches, and the long-term implications for gut microbiome diversity and cardiovascular lipids need honest consideration. Best used with a clear time limit and regular monitoring alongside a practitioner.