In our previous blog post we talked about the “typical” food sensitivity symptoms. But how can you prevent or reduce these symptoms?
A variation of foods in your diet is important to provide all of the essential vitamins and minerals your body needs to function properly. Additionally, consuming a variety of foods will prevent the development of a food sensitivity.
Low Allergen Foods:
Green leafy vegetables
Probiotic rich foods- these foods support the immune system and help repair damage caused to the intestinal lining.
Bone broth- Broth made from high quality beef and chicken bones support the healing of the gut. It replenishes the intestine with amino acids and minerals necessary for repair.
Chicken- Most people do well with chicken, as long as it’s cooked plain without breadcrumbs etc. providing a good source of high-quality protein.
What are the most common causes of food sensitivity?
Lactose – Most dairy is pasteurized, which may destroy the enzyme lactase. Lactase is essential to breakdown and digest lactose, the sugar in milk, without it we cannot tolerate milk products which leads to bloating, gas, etc. The type of dairy products that lead to these symptoms of intolerance varies widely. Most people are able to eat hard cheeses, which are low in lactose, and fermented milk products such as yogurt which also provide probiotics to support gut health.
Gluten – A protein found in wheat, barley, rye, and oats can cause intestinal disorders that occur when the body can’t tolerate gluten. Severe gluten intolerance or allergy is known as Celiac Disease, which is an end stage condition that can be diagnosed at any age. It is thought that sufferers may begin as being sensitive to gluten and over the years it becomes worse leading to Celiac Disease. If sensitive, gluten containing foods may damage the lining of the small intestine making it less able to absorb essential nutrients such as protein, carbohydrates, fats, vitamins and minerals.
Sugar- Refined sugar products can cause overgrowth of bad bacteria, disrupting the balance of good bacteria in the gut leading to an increase in food intolerances. Some people also have intolerances to the sugar in fruit, called fructose.
Tyramine – Tyramine is found in some of the most enjoyable foods we eat: cheese, cured meats, chocolate, and red wine. Many people who are tyramine-sensitive experience painful migraines. Research suggests that people suffering from migraines may not adequately neutralize tyramine. This process normally takes place in the intestine and liver before entering the body, when one is sensitive to tyramine there becomes increased amounts which may interfere with normal brain functions causing migraines. There is evidence that sulfur containing foods may support this detoxification process.
Look for part 3 of our food intolerance blog series which will cover how these foods damage your body. We will talk about what happens if you continue to eat these trigger foods and the stomach/gut issues that are associated with sensitivities.
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