Our last blog post was all about digestive enzymes and we touched on the subject of food intolerances, so I wanted to discuss these in a bit more depth and talk about ways you can monitor and address them.
Food intolerances or “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 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.
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. And symptoms can 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 terribly painful gastrointestinal symptoms, such as lactose intolerance or celiac disease. These can cause stomach pain, gas, bloating, and/or diarrhoea. 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.
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.
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 by no means a complete list, but it’s a good place to start because lactose intolerance is thought to affect up to 65% of all people world-wide, 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.
Aim to replace the dairy with nutrient-dense foods to ensure you get all the nutrients you need while you’re eliminating them from your diet.
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. Keep a small notepad with you and jot things down as soon as possible so you don’t forget what you’ve eaten. Also make a note of how you’re feeling and any symptoms that appear and when they happen.
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 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. There are quite a few elimination diet meal plans available that will help make life easier and remember, it’s not forever… unless of course you discover you’re intolerant to something and you’d rather live without the symptoms.
Other common trigger foods are:
- Fish and Shellfish
- Nightshade foods – peppers, potatoes, aubergine
- Tree nuts (e.g. almonds, cashews, walnuts)