Food sensitivities can affect you in so many ways.
And they’re a lot more common than most people think.
I'm not talking about anaphylaxis or immediate allergic reactions that involve a strong 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.
What I'm talking about, is a sensitivity, 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. And symptoms can be located just about anywhere in the body. This is still an immune response that can increase inflammation (hence the aches and pains), but different than an allergy.
This is what makes them so tricky to identify.
Symptoms of Food Intolerances
There are some common food intolerances and immune reactions 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.
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"
● 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.
How to Prevent These Symptoms
The main thing you can do is to figure out which foods or ingredients 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/ingredient triggers is eliminate them. This can be done by trial and error, or by testing.
The trail and error method requires you to eliminate all traces high reactive foods for three full weeks and monitor your symptoms.
If things get better, then you want to slowly introduce them back one at a time, every 3 days, while still looking out to see if/when symptoms return.
The second option is to test for food sensitivities using a reliable blood test called the Mediator Release Test (MRT). This test measures the inflammatory mediators released by your white blood cells in response to food exposure. It tests for 176 foods and chemicals such as dyes and additives.
One huge benefit to testing, is knowing exactly which foods to cut out and for how long based on their level of reactivity.
The dietitians here at Eat Freely Nutrition are knowledgeable in both methods and offer guidance and support. We can also order the MRT test for you and help you with personalized recipes and meal ideas based on your results.
Start Here: Two common food intolerances
Here are two of the most common triggers of food intolerances:
● Lactose - eliminate dairy altogether, or look for a "lactose-free" label – try dairy-free alternatives made from oat, nuts or coconut instead.
● Gluten - in wheat, rye, barley and other common grains - look for a "gluten-free" label - try gluten-free grains like rice, quinoa & gluten-free oats.
This is by no means a complete list, but it's 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.
Yes, dairy and grains are a part of many government-recommended food guidelines, but 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 soy and corn for three weeks. They are the next most common culprits.
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!
If you’d prefer to use the “test, not guess” method,
give us a call
and we can discuss the MRT in more detail. If you’ve had an MRT test in the past and it’s been more than a few years, it might be time to retest. Your food sensitivities can change over time.