Can my symptoms actually be a food intolerance? This is a question I get asked all the time, and so I'm sharing some helpful tips with you today.
Food intolerances or "sensitivities" can affect you in so many ways, and they’re a lot more common than most people think. Although you might not recognize them immediately to be related to food.
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 we are going to go over today, is an intolerance, meaning you do not tolerate a specific food very well and it causes immediate or chronic symptoms somewhere in the body.
Symptoms can take hours or even days to show themselves. And symptoms can be located just about anywhere in the body.
Because of this, food tolerances can be really 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 diarrhea; symptoms can start immediately after eating lactose or gluten.
On the other hand, other more subtle 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.
It is usually at this point that people reach out to a Doctor, Nutritionist or other health care professional BUT because the symptoms are 'vague' it sometimes doesn't get connected to the actual cause.
How to prevent food 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. To start with, eliminate them completely 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.
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) - instead try gluten-free grains like rice, quinoa & gluten-free oats. Look for a 'gluten-free' label.
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.
This may sound tricky to do, but I have created a super simple Food, Mood and Health Journal to help make it really easy to do. Click below for your free copy.
Click here to download a free copy of my Weekly Food, Mood and Health Journal to help you track.
Once you grab a copy of the journal, there is a video inside to help you use it and start to learn about what is causing your symptoms and complaints. You might be surprised at 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. But also pay attention to the results of your food journal to see if there might be something else bothering you.
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!
So here is the link again, grab your Journal and get started:
Click here to download a free copy of my Weekly Food, Mood and Health Journal to help you track.
