You might not realize it, but certain foods may be the culprit to everyday problems such as daily headaches, joint pain, fatigue and digestive issues including gas, bloating or constipation. Did you know that often time these symptoms are your body’s way of telling you that what you are eating might be aggravating you? Even your food cravings may be a hidden sign of food sensitivities. If you’re an individual who is suffering from food sensitivities, an elimination diet, where you take out certain foods from your diet, could be a helpful tool to identify the causal factors.
Possible Benefits to Consider:
- Increased energy
- Improved digestion
- Better sleep
- Clearer skin
- Reduced inflammation
- Reduced joint pain
- Reduced brain fog
- Aids in detoxification
- Helps to identify food intolerances
- Decreases the intake of processed foods
Food Allergy vs. Sensitivity vs. Intolerance
This is an immediate immune-mediated response to a specific protein in food. This is what you would think of when you hear an individual say they are allergic to peanuts or shellfish. Common symptoms include itchy skin, hives, coughing or wheezing and swelling of the throat. Food allergies can be fatal and for that reason most of these individuals needs to carry epinephrine pens with them when they go out to eat.
Food sensitivities also refer to an immune-mediated reaction. While allergies are mediated by IgE antibodies, sensitivities are mediated by slower acting IgG antibodies. Typically food allergies occur immediately while sensitivities tend to be a delayed reaction occurring hours or days after ingesting the aggravating food. Symptoms may vary but typically include brain fog, fatigue, gas, bloating, constipation, mood disorders, joint pain and more.
Food intolerance occurs when the body can’t digest a food or food component properly. This type of reaction does not involve the immune system and is what you might think of when someone says that they are lactose intolerant. Normally the enzyme lactase is responsible for breaking down lactose into simpler sugars. If a person is lactose intolerant, this enzyme activity is low and the lactose sugar does not get broken down properly, which can give rise to symptoms of flatulence, pain and diarrhea. Unlike food allergies, individuals with food intolerances may be able to tolerate small amounts of these foods.
How to Perform an Elimination Diet
Before starting the diet you should consult your health care provider. Make a note of how you feel. Start at your head and work your way down towards your feet, jotting down any major or minor complaints. You can also work with your health care practitioner to help get a better understanding of which foods might be causing you problems.
The elimination diet is often times performed for a period of 3 weeks to 1 month. In general, adults and children can do an elimination diet. Make sure to pick out a time that works best for you where you can commit to completing the diet.
Below are the food groups most often recommended to avoid (this may vary person to person). When performing an elimination diet, choose one food group to avoid entirely. For instance if you think egg causes a problem, avoid eating eggs and anything that has egg in it. However, to rule out multiple possible culprits, I usually recommend people avoid all of the main culprits at the same time.
- Main Culprits To Avoid: Gluten, Dairy, Corn, Soy, Egg, Peanuts and Tomatoes
- Since the elimination diet is a good time to help the body detox, it is also a good idea to avoid alcohol, caffeine, sodas and other sweetened fruit juices as well as any other foods you believe may be causing issues. Try to avoid processed foods, fast foods and simple sugars such as candy and sweets as well.
While on the diet, it is important to read the entire ingredients label before purchasing any foods. In order for the elimination diet to be successful, 100% elimination of these foods is a must. Don’t eat the foods whole or as ingredients in other foods. For example, if you are avoiding all dairy products, you need to check labels for whey, casein, and lactose so you can avoid them as well.
Once the elimination diet is finished, you will gradually reintroduce these foods back into your diet. It is best to do this one food at a time over a period of 3 days. You will want to eat that food during at least two of the three meals daily for those 3 days. The reason for doing this is because once you being to reintroduce foods back into your diet, you may notice your symptoms flare again. This is an important sign that means you are sensitive to that food. If you notice a reaction before the 3 days are up, stop eating the offending food. It is also important to wait until any reactions have subsided before re-introducing another food.
When reintroducing foods back into your diet pay attention to your energy level, any joint or muscle pain, skin condition, headaches, bowel function and gut symptoms or any symptoms you noted before starting the diet.
This article originally appeared on Lucky Blog and is republished here with permission.