Food Sensitivities Drive Chronic Illness Symptoms
Ever felt like you’re on a never ending quest to figure out why your stomach throws a temper tantrum after every meal. If so, you’re not alone. The truth is, food sensitivities are complex as a soap opera love triangle, and just as frustrating. But before you toss your favorite foods into the “never again” bin, let’s take a humorous yet serious dive into why identifying food sensitivities is crucial for managing chronic illnesses. Trust me, your gut (and probably every other part of your body) will thank you.
The Mysterious World of Food Sensitivities
Food sensitivities are the tricksters of the culinary world. Unlike food allergies, which are like a bad date who loudly proclaims their dislike for you (think anaphylaxis), food sensitivities are more like the sneaky ex who keeps leaving cryptic messages in your inbox. You may not realize they’re messing with you until you’re knee-deep in symptoms like bloating, brain fog, and fatigue. In addition, for some reason, these foods you are sensitive to you are also drawn to.
But what exactly are food sensitivities? Simply put, they’re an abnormal reaction to certain foods, and they don’t involve the immune system’s usual suspects, IgE antibodies. Instead, the response might involve other immune components, like IgG or IgA antibodies, or even non-immune pathways. In other words, it’s a complex, behind-the-scenes drama that can leave you scratching your head (and maybe even your belly).
Chronic Illnesses: The Uninvited Guests
Imagine you’re throwing a party, and a bunch of uninvited guests show up. Chronic illnesses are like those party crashers who come in, wreck your plans, and refuse to leave. Conditions like irritable bowel syndrome (IBS), migraines, eczema, and even depression can be triggered or exacerbated by food sensitivities. The truth is, nearly every condition is influenced by our dietary choices. The key is paying attention to the right signs to figure out what foods are agreeing with you.
Food Sensitivities Common in Irritable Bowel Syndrome (IBS)
Let’s start with IBS, the gastrointestinal diva that can turn a peaceful dinner into a five-act tragedy. Research suggests that food sensitivities play a significant role in IBS, with certain foods triggering symptoms like bloating, diarrhea, and abdominal pain. If you’ve ever felt like your stomach has a mind of its own, it might be time to consider whether that food you are craving is more of a foe than friend.
Migraines Triggered by Food Sensitivities
Migraines are like the ninjas of the chronic illness world, sneaky, stealthy, and capable of taking you down without warning. Studies have shown that food sensitivities, especially to things like gluten, dairy, and certain additives can trigger migraines . So, if you’re prone to migraines, it might be worth investigating whether your diet is a minefield of hidden triggers. Things, even as simple as tomatoes, may set you off, depending on the extent of your migraine history.
Food Sensitivities Almost ALWAYS in Eczema
Eczema is the skin condition that likes to announce its presence with flair—usually in the form of itchy, red patches. While the exact cause of eczema is still a mystery, there’s evidence to suggest that food sensitivities can play a role. Some studies have found that eliminating trigger foods can significantly improve eczema symptoms . Think of it as kicking out the troublemakers from your body’s party.
Depression and Anxiety Linked to Food Intolerances
Yes, even your mood can be affected by what you eat. Research has shown that food sensitivities can contribute to mental health issues like depression and anxiety. The gut-brain connection is a powerful thing, and when your gut is unhappy, it can send distress signals to your brain . So, if you’ve been feeling down in the dumps for no apparent reason, your diet might be worth a second look.
The Gut: Your Body’s Drama Queen
Let’s talk about the gut, aka your “second brain.” Your gut houses about 70% of your immune system, making it the primary battleground for food sensitivities. When you eat something your body doesn’t agree with, your gut can go into full-on diva mode, triggering inflammation, altering your gut flora, and sending distress signals throughout your body.
This inflammation doesn’t just stay in your gut; it can spread to other parts of your body, worsening conditions like arthritis, fibromyalgia, and plenty more. It’s like starting a small fire in your kitchen and ending up with your entire house ablaze. The more we learn about the gut, the more it becomes clear that keeping it happy is vital to overall health.
The Detective Work: Identifying Food Sensitivities
So how do you go about uncovering these tricky trigger foods? It’s not as simple as pointing fingers at the last thing you ate. Identifying food sensitivities often requires some serious detective work, think of Sherlock Holmes with a food diary. In most cases, this is tough to do yourself, and requires the assistance of an experienced coach like myself. All in all, if you want to attack it head on, the best strategy of all is by far the elimination diet.
The Elimination Diet is the Best Approach
The elimination diet is the gold standard for identifying food sensitivities. This process involves removing potential trigger foods from your diet for a few weeks, then slowly reintroducing them one at a time. It’s like breaking up with all your favorite foods, only to date them again to see if they’re really as bad as you thought. If symptoms improve during the elimination phase and return upon reintroduction, you’ve likely found your culprit. To learn more about the elimination diet, read Plant-Based Elimination Diet is Best for Chronic Illnesses.
Food Sensitivity Testing is Rarely Worth the Money
There are also various tests available that claim to identify food sensitivities. These tests typically measure IgG or IgA antibodies to specific foods. However, the accuracy and reliability of these tests are still up for debate. I have seen the best results with the elimination diet, documenting all symptoms through a food journal.
The Plot Twist: Food Sensitivities vs. Food Allergies
Before you start blaming your chronic illness solely on food sensitivities, it’s important to distinguish them from food allergies. Food allergies are the over-the-top drama queens of the immune system, triggering immediate and often severe reactions. In contrast, food sensitivities are more like the slow-burn romance in a novel, they take their time to reveal their true nature. Though food allergies are more immediately dangerous, food sensitivities can be far trickier to identify and therefore, more problematic.
The Happy Ending: Living with Food Sensitivities
Once you’ve identified your food sensitivities, it’s time to make some changes. This doesn’t mean you have to live on a diet of rice cakes and water (unless you’re into that sort of thing). There are plenty of delicious alternatives out there, and with a little creativity, you can still enjoy your meals without setting off a cascade of symptoms. The key point is, you will never really know what foods are right for you unless you go through the elimination diet process properly.
Another point to note, living with food sensitivities also means being mindful of your overall lifestyle. Stress, lack of sleep, mold exposure, and other environmental factors can exacerbate your symptoms. This is another reason that documenting everything closely is so essential. Without doing this, it would be tough for me to make progress with many of my clients.
Frequently Asked Questions about Food Sensitivities
Are food sensitivities really that common?
If you are battling any type of chronic condition, the answer is YES! In my experience, at least half of the symptoms people have can improve through diet alone. The question is, will the person be willing to make the changes necessary? That is often the thing that defines success.
What are the most common foods to be sensitive to?
Gluten, egg, dairy, nuts, seeds, meats, and processed foods are most common. In addition, high histamine foods, herbs, condiments and more can cause issues. Most people are eating too many animal products in their diet, which sets them up for problems. The goal is to eliminate the foods which are hardest to break down and eat mostly plant-based foods. Your diet should be high fiber, low protein and fat. This gives you the best chance for success.
Why are some foods more likely to cause issues?
Usually its because there are proteins within the food that are hard for your body to process. The protein leaks into the blood via the leaky gut and it causes an immune reaction. The next time this food enters the body, it then causes a reaction. The more often you consume the food, the more obvious the reaction becomes.
How can you prevent food sensitivities from getting worse?
By eating more plant-based foods and backing off of meat. The undigested protein really hurts the leaky gut, making it harder to break down everything else. In addition, you must ROTATE foods to stop your immune system from having an exaggerated response to these foods. The worst thing you can do is eat the same foods every day!
Are food sensitivies really causing my symptoms?
Food sensitivities have been shown to cause everything from body aches to mental illness. I used to have some foods cause me itchiness, and others made me feel like I couldn’t sit still. In short, you should NOT take this topic lightly. I have found that more than half of my clients symptoms can improve through dietary changes alone.
How long do food intolerances stick around for?
If the offending food is completely removed, it could take anywhere from 3 months-3 years. It all depends on the severity of the sensitivity and how frequent the food was being consumed. The reason it takes so long is the immune system has a memory of the foreign protein in this food, and until it doesn’t see it for quite some time, it will continue to make an antibody for it.
The Takeaway: Listen to Your Body
At the end of the day, the most important thing you can do is listen to your body. The more you listen, the better you get at detecting its signals. Unlike in the past, when you may have ignored the signs, now you will be properly informed so you can prevent the inflammatory domino effect.
To summarize, whether you’re dealing with IBS, migraines, eczema, or any other chronic condition, identifying and managing food sensitivities can be a game-changer. And while the elimination diet might be a challenge to implement, the rewards are worth it!
Having a tough time identifying your food sensitivities? Get in touch. I will help you uncover these tricky foods and find substitutes, so you break through the plateau.
Happy healing everyone!
Matt Nedin, BS
Certified Holistic Nutritionist
EndSickness, Founder
Phone: 734-846-8619
WhatsApp: +17348468619
Email: endsickness@gmail.com
References:
- Drisko J, Bischoff B, Hall M, McCallum R. (2006). Treating irritable bowel syndrome with a food elimination diet followed by food challenge and probiotics. Journal of the American College of Nutrition, 25(6), 514-522.
- Göbel H, Heinze A, Heinze-Kuhn K, Petersen I. (2013). Migraine and food: Current knowledge on triggering and prophylactic factors. Schmerz, 27(5), 491-496.
- Tan JW, Clifford R, Knox S, Rycroft R. (2001). Allergy or intolerance to food as a cause of skin disease. Clinics in Dermatology, 19(6), 697-702.
- O’Neil A, Quirk SE, Housden S, et al. (2014). Relationship between diet and mental health in children and adolescents: a systematic review. American Journal of Public Health, 104(10), e31-e42.
- Turnbaugh PJ, Ley RE, Hamady M, et al. (2007). The human microbiome project. Nature, 449(7164), 804-810.
- Gibson PR, Shepherd SJ. (2010). Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of Gastroenterology and Hepatology, 25(2), 252-258.
