I am following the guidelines that Tom and Ali have drawn up from their site Whole Life Nutrition. I read quite a bit of different plans for elimination diets that included everything from it being okay to eat things like potato chips and meat to ones that had a list of about five things that were allowed. This plan seemed to best fit my sensibilities.
There are several phases to the diet. The first part of phase one (not sure why it didn't get it's own phase all together) is to spend two days drinking only green smoothies. Green smoothies can include anything from the allowed list of foods, but focus on leafy greens like kale, collards, lettuces, spinach and even cabbage. Tom suggests adding things like apples, pears, mint leaves, parsley and ginger. I have seen (and tasted) my sister's concoctions of the crazy stuff you can do in a fancy blender and, believe me, it tastes MUCH better than it seems like it would!
After the initial two days of phase one you eat only the following foods for days 3-9:
(this list pulled directly from the WLN site)
-brown rice, wild rice
-berries (except strawberries)
-figs (dried and fresh)
-kale, collard greens
-bok choy, cabbage
-sprouts (all types)
-beets, carrots, parsnips
-winter squash (all types)
-yams and sweet potatoes
-onions, garlic, and ginger
-sunflower and pumpkin seeds-sunflower and pumpkin seed butters
-mung beans, adzuki beans, lentils
-wakame seaweed, kombu seaweed-nori seaweed, dulse flakes
-coconut oil and olive oil
-kudzu, arrowroot (be sure its GF)
-guar gum (in small amounts)
-agave nectar and maple syrup
Then you spend the other phases of the 28 day diet slowly adding foods back in (they call it"challenging") like citrus, soy, dairy, wheat, etc etc. You take 3 or more days between each one to give your body time to react (or not) and then you move on to the next food. By the end of the 28 days you should have a pretty good picture of what your are sensitive to. That said, the diet can take much, much longer than 28 days. You can spread the challenge phase as long as you would like to, just no less than 3 days between each new food.