Food intolerances or “sensitivities” can affect you in so many ways and are a lot more common than most people think.
I’m not talking about life threatening anaphylactic shock or immediate allergic reactions…
(You know, If you have any food allergies, you need to steer clear of any traces of foods you are allergic to, and speak with your doctor about emergency medication, if necessary.)
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 up sometimes and can be located just about anywhere in the body and this is what makes them so tricky to identify.
Symptoms of food intolerances
There are some common food intolerances that have immediate and terribly painful gastrointestinal symptoms, such as lactose (dairy) intolerance or celiac disease (gluten). These can cause stomach pain, gas, bloating, and/or diarrhea; symptoms can start immediately after eating lactose or gluten.
On the other hand, some 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. 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! Simple, but in a lot of cases, easier said than done!
The best way to identify your food and drink triggers is to eliminate them.
That means getting rid of all traces of the offending foods/drinks for three full weeks whilst monitoring your symptoms, then introduce them back one at a time while still looking out to see if/when symptoms return.
If things get better, then it’s time to decide whether it’s worth it for you to stop ingesting them.
Here’s where to start…
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 by no means a complete list of foods that cause intolerances, 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.
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.
I know dairy and grains are a part of many government-recommended food guidelines, but you really can get all of the nutrients you need if you focus on replacing them with other nutrient-dense foods.
Now, if you know me, you will know how much I love a notebook and a really reliable way to monitor how you feel after eating certain foods is to track it, so, 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!
IMPORTANT: 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?
If you decide on eliminating food groups and are going out for dinner, ask the restaurant about hidden ingredients, read labels when shopping 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 or consider looking into other food groups which are know to cause inflammation and intolerances within the body.
**As always, don’t forget to check with your doctor if your symptoms persist.