CARRIE RUBIN



Food Sensitivities 101

Most common food sensitivities/intolerances:

• Dairy

o Milk is high in lactose, a sugar that can create insulin resistance and blood sugar imbalances. Studies show dairy can also trigger or exacerbate acne and other skin conditions. Think again if you use dairy for strong bones. The Nurse’s Health study showed that the nurses with the highest dairy consumption also had the highest incidence of osteoporosis. Nuts, seeds, and leafy greens provide calcium as well as other bone-building nutrients, without the reactions of dairy.

• Wheat/Gluten

o Protein found in wheat, barley, rye and most oats

o Gluten triggers the release of a protein called zonulin that loosens the tight junctions of your small intestine which makes it more permeable, allowing particles to slip through and create an immune reaction and inflammation.

• Soy

o Most soy is genetically modified, heavily sprayed with pesticides and significantly processed.  Soy can also interfere with thyroid function and damage gut health.

• Corn

o Corn is difficult to digest, inflammatory, high glycemic, and most of it is genetically modified.

• Eggs

o Egg intolerances are extremely common. Eggs are also high in pro-inflammatory arachidonic acid.

• Peanuts

o Actually a legume, peanuts are prone to mold and a nasty fungus called aflatoxin. Their fatty acid profile is not as beneficial as that of tree nuts.  Most store-brand peanut butters are high in trans fats and high-fructose corn syrup.

Most common signs of a food intolerance:

• Digestive issues such as bloating, gas, constipation, stomach ache, irritable bowel

• Skin conditions such as eczema, psoriasis, hives, keratosis pilaris (aka chicken skin)

• Migraines and Headaches

• Cough, Runny nose, Feeling under the weather

• Autoimmune diseases such as Hashimoto’s thyroiditis, Rheumatoid arthritis, Ulcerative colitis, Lupus, Psoriasis, Scleroderma or Multiple sclerosis.

• Fatigue, brain fog or feeling tired after eating a meal that contains food you’re sensitive to

• Neurologic symptoms such as dizziness or feeling of being off balance.

• Hormone imbalances such as PMS, PCOS or unexplained infertility.

• Inflammation, swelling or pain in your joints such as fingers, knees or hips.

• Mood issues such as anxiety, depression, mood swings and ADD.

• Diagnosis of chronic fatigue or fibromyalgia. These diagnoses simply indicate your conventional doctor cannot pin point the cause of your fatigue or pain.

What are the causes of food intolerance?

• Absence of an enzyme

o Nearly all foods require an enzyme for proper digestion. Enzymes are needed to fully digest foods. If some of these enzymes are missing or insufficient, proper digestion may be undermined. Example: lactose intolerance

• Chemical causes of food intolerance

o Certain chemicals in foods and drinks can cause intolerance, including amines in some cheeses, and caffeine in coffee, tea and chocolates. Some people are more susceptible to these chemicals than others.

• Food poisoning - toxins can cause food intolerance

o Some foods have naturally-occurring chemicals that can have a toxic effect on humans, causing diarrhea, nausea and vomiting. Undercooked beans have aflotoxins that can cause extremely unpleasant digestive problems. Fully cooked beans do not have the toxin. Hence, people may wonder why they react to beans after one meal, and not after another.

• Natural occurrence of histamine in some foods

o Some foods, such as fish that has not been stored properly, can have an accumulation of histamine as they "rot". A number of people are particularly sensitive this naturally-occurring histamine and develop skin rashes, abdominal cramps, diarrhea, vomiting and nausea. Often, the symptoms are similar to anaphylaxis (a strong allergic reaction).

• Salicylates intolerance

o Also known as salicylate sensitivity occurs when somebody reacts to normal amounts of ingested salicylate. Salicylates are derivatives of salicylic acid, which occurs naturally in plants as a defense mechanism against harmful bacteria, fungi, insects and diseases. Citrus fruits have high levels of salicylates, and also occur in a majority of fruits and vegetables, spices, herbs, tea and flavor additives. Processed foods with flavor additives are usually high in salicylates as well.

• Food additives are common causes of food intolerance

o Antioxidants

o Artificial colorings, including carmine (red) and annatto (yellow)

o Artificial flavorings

o Emulsifiers

o Flavor enhancers, such as MSG

o Preservatives, such as Sulfites and Nitrates/Nitrites

o Sweeteners

What to do if you suspect a food sensitivity?

Try an elimination diet. No gluten, dairy, eggs, soy, corn, alcohol and added sugar for 23 days. Why 23 Days? Antibodies, which are the proteins that your immune system makes when it reacts to foods, take around 21 to 23 days to turn over, so if you don’t quit things to which you're sensitive for at least that time, you won’t get the full effect of eliminating them.

Be slow to reintroduce foods you’ve removed. It may take up to a week to see a reaction, but most commonly two days. Only reintroduce one food at a time as to not cloud up your results.

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