Now a days, every one is trying some type of new diet, might as well while you are at it or before you start, check if you have any food allergies. I'm talking about the ones that may not come out in blood tests.
Have you ever felt extremely bloated, suffer from constipation, headaches or fatigue? If so, you may be suffering from a food allergy or a food intolerance.
How to know, that is the question, here are my 3 Ways to Identify Food Allergies or a food intolerance.
#1 Consult a Board Certified Allergist, if you suffer these symptoms immediately after eating certain foods such as - your throat tightens, you get hives, or you experience anaphylaxis (a type of total-body shock) then that is not a matter of self-diagnosing go to a allergist immediately!
#2 Do the Easy Elimination Diet, if you suffer from bloating, constipation, headaches or fatigue. And before I go any further these symptoms have become "normal" in our daily life, to the point we sometimes we don't even notice them or we think that is the way it should be. So the first step before anything else would be, slowing down, stay still for a bit, and check if you are feeling any of these symptoms.
Second step, now that you have identified your symptoms, proceed with the Easy Elimination Diet this is a diet where you take out a food out and then add back in to see if it causes symptoms, this is a “gold standard” for diagnosing intolerances . Blood and skin testing can often give false or confusing results, so after testing and not getting an accurate result, sometimes doctors and health experts recommend a food challenge to confirm the sensitivity.
Here is a small explanation of how it works:
You eliminate three or four food groups at a time for 21 days since it takes about three weeks to notice any difference in your symptoms. I start my clients with eliminating the most common foods that cause food allergies and intolerance - gluten, diary, soy and eggs.
After those first 21 days of avoiding these foods, you should feel better. That’s when you reintroduce the foods one by one, allowing at least three days minimum before you reintroduce the next one so you’re able to notice any changes in how your body reacts to the food, very important to journal how you feel through out the day specially after every meal.
If you add back all the eliminated food groups - gluten, diary, soy and eggs and have no symptoms, then move on to the next step of the plan, where you’ll take out new foods. Such as - peanuts, selfish and corn. Continue doing this until a certain food group causes symptoms, and more than likely your trigger. You can stop the diet then, or continue if you think more than one food is at fault. You'll start by cutting out the most common food triggers, then move to less common ones, by then you should had figure out the food that is causing the symptoms and eliminate from your diet as much as possible depending on how strong your symptoms are.
#3 Check your mood before and after you eat, there is strong connection with what we eat called the food mood connection, it not only has physical and mental effects the food that we eat in our brain but also in a psychological level, how we feel when we eat certain foods.
That means your symptoms may not come from a physical reaction to food but a psychological, in other words, the way that we feel and think when we eat certain foods create the symptoms in our body due to anxiety and stress.
I call it the "bad girl" syndrome, Do you have thing conservation with yourself after you eat a pizza or a burger? It kinda goes like this - I was such a bad girl, I shouldn't haven't eaten that, I regret eating that, the inner dialogue goes on and on.
Well this inner dialogue, may cause the following symptoms:
- not enjoy our food, every single bite, eating to fast, leeds to bloating.
- constipation, you didn't chew your food which affects digestion.
- stress, releases cortisol which causes the inflammation of muscle tissue.
- the famous food coma - heaviness, foggy mind.
Before approaching high on carbs foods, if you are going to eat them, might as well them enjoy them! This will sure help lessen or avoid any symptoms after eating not so healthy foods.
If you know anyone who suffer from any of these symptoms, please do share!
And as always thank you for reading!
Lots of love,