Food intolerances or "sensitivities" can affect you in many ways and they’re a lot more common than most people think.
To be clear, I'm not talking about anaphylaxis or immediate allergic reactions that involve an immune response. Those can be serious and life-threatening. If you have any allergies, you need to steer clear of any traces of foods you are allergic to and speak with your doctor or pharmacist about emergency medication, if necessary.
I am referring to an intolerance where you do not tolerate a specific food very well and it causes immediate or chronic symptoms somewhere in your body. Symptoms can take hours and sometimes days to show themselves and be located just about anywhere in the body.
This is what makes them so tricky to identify.
Symptoms of food intolerances
There are some common food intolerances that have immediate and often painful gastrointestinal symptoms, such as lactose intolerance or non-celiac gluten sensitivity. These can cause stomach pain, gas, bloating, and/or diarrhea; symptoms can start immediately after eating lactose or gluten.
On the other hand, other more insidious symptoms may not be linked to foods in an obvious way.
Symptoms like:
● Chronic muscle or joint pain
● Sweating, or increased heart rate or blood pressure
● Headaches or migraines
● Exhaustion after a good night's sleep
● Autoimmune conditions like Hashimoto's or rheumatoid arthritis
● Rashes or eczema
● Inability to concentrate or feeling like your brain is "foggy."
If your body has trouble digesting specific foods, it can affect your hormones, metabolism, cause inflammation and result in any of the symptoms listed above. And these can affect any (or all) parts of the body, not just your gastrointestinal system.
How to prevent these intolerances
The main thing you can do is to figure out which foods or drinks you may be reacting to and stop ingesting them.
I know, I know...this sounds so simple, and yet it can be SO HARD. The best way to identify your food/drink triggers is to eliminate them. Get rid of those offending foods/drinks. All traces of them, for three full weeks and monitor your symptoms.
If things get better, then you need to decide whether it's worth it to stop ingesting them, or if you want to slowly introduce them back one at a time while still looking out to see if/when symptoms return.
Start Here: Two common food intolerances.
Here are two of the most common triggers of food intolerances:
● Lactose (in dairy - eliminate altogether, or look for a "lactose-free" label - try nut or coconut milk instead).
● Gluten (in wheat, rye, and other common grains - look for a "gluten-free" label - try gluten-free grains like rice, quinoa & gluten-free oats).
This is a good place to start because lactose intolerance is thought to affect up to 75% of people, while "non-celiac gluten sensitivity" can affect up to 13% of people.
So when you can eliminate all traces of lactose and gluten for three weeks, it can confirm whether either or both, are a source of your symptoms.
Yes, dairy and grains are a part of many government-recommended food guidelines, but you absolutely can get all the nutrients you need if you focus on replacing them with nutrient-dense foods.
A reliable way to monitor how you feel after eating certain foods is to track it. After every meal or snack, write down the foods you ate, and any symptoms so you can more easily spot trends.
And, as mentioned earlier, symptoms may not start immediately following a meal. You may find for example, that you wake up with a headache the morning after eating bananas.
You might be surprised what links you can find if you track your food and symptoms well!
IMPORTANT NOTE: When you eliminate something, you need to make sure it's not hiding in other foods, or the whole point of eliminating it for a few weeks is lost. Restaurant food, packaged foods, and sauces or dressings are notorious for adding ingredients that you'd never think are there. You know that sugar hides in almost everything, but did you also know that wheat is often added to processed meats and soy sauce, and lactose can even be found in some medications or supplements?
What if it doesn’t work?
If eliminating these two common food intolerances doesn’t work, then you can go one step further to eliminate all dairy (even lactose-free) and all grains (even gluten-free) for three weeks. You may need to see a qualified healthcare practitioner for help.
Recipe: (Dairy/Gluten Free) Raspberry Chia Coconut Pudding
2 Servings
1 cup Plain Coconut Milk
1 cup Fresh or Frozen Raspberries (plus extra for garnish)
1 tsp Vanilla Extract
1/4 cup Chia Seeds
2 tbsps Unsweetened Shredded Coconut
Add the coconut milk, raspberries, and vanilla to a small blender or food processor and blend well until combined.
Pour the raspberry mixture into a medium-sized bowl and add the chia seeds. Stir well to combine. Refrigerate for at least 30 minutes or overnight to thicken.
Divide evenly between bowls or in to-go containers. Top with extra raspberries (if using) and shredded coconut.
Enjoy!
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