Food intolerances or “sensitivities” can affect you in many ways and you are not necessarily aware of them.
And they’re a lot more common than most people think.
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. The most common and in the public’s awareness is the peanut allergy and we are aware of the epipen. There is a lot of education out there for this topic.
What I’m talking about, is an intolerance, meaning you do not tolerate a specific food very well and it causes immediate or chronic symptoms anywhere in the body. Symptoms can take hours or even days to show themselves versus the immediate reaction that would cause an anaphylactic situation. And symptoms can be located just about anywhere in the body. It is not “life threatening” in the classical sense but does impact the body chronically.
This is what makes food intolerances so tricky to identify. They are not as obvious at first.
Symptoms of food intolerances
There are some common food intolerances that have immediate and terribly painful gastrointestinal symptoms, such as lactose intolerance or celiac disease. 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.
- 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”
- Shortness of breath
If your body has trouble digesting specific foods, it can affect your hormones, metabolism or even 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.
If you gain weight or have trouble losing weight it might be worth it looking into food intolerances. I was able to get rid of my muffin top by merely avoiding the foods I am sensitive to. Who would have thought….
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.
Yup, get rid of those offending foods/drinks. All traces of them, for three full weeks and monitor your symptoms.
You can use the download link below to get your weekly food journal template, which makes it easier to track your food intake.
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.
If you like guidance and help with this process, reach out to me. I’d gladly assist you in this detective work and help you find the foods that work for you.
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).
Those are two of the most common reactive foods and 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, if you can eliminate all traces of lactose and gluten for three weeks, it can confirm whether either or both of these, are a source of your symptoms.
Don’t worry about not getting all of your essential nutrients if going on this trial and let me assure you, you absolutely can get all of 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?
When in doubt you HAVE to ask the server in a restaurant about hidden ingredients, read labels and consider cooking from scratch.
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, and that’s OK. I don’t want you to continue suffering if you don’t need to! I am here to help.
Browse my recipe section for delicious gluten- and dairy free recipes and try the Happy Hot morning breakfast in your elimination phase. Insert hyperlink to recipe
I’d love to hear from you how your elimination process went. Let me know in the comments. Have questions, ask away below. I make sure to answer all of them.