Hiya Gorgeous,
Let food be thy medicine and medicine be thy food, right? Well, not always. If you have food allergies or even intolerances, some foods can take a toll on your body and mind.
When my readers speak (or write), I listen. Many of you are experiencing physical and mental snafus on a daily basis. These issues can add up and seriously impact your overall well-being and enjoyment of life. Fatigue, brain fog, constipation, rashes, gas and bloating are just a few of the troubles I come across in reader comments and emails each day.
There are many potential roots behind these discomforts, but one of the easiest ones to identify is your food. That’s where I started when my energy began to drop and pesky health bummers crept up. As always, I put on my detective hat and consulted with my integrative MD. One simple blood test revealed that I have a few food intolerances. Lucky for me, I don’t have food allergies.
So how do you spot a food intolerance or allergy? And most importantly, how do you create an even better diet and lifestyle without those trouble foods? That’s why we’re here today, my friends. Let’s dive in…
What’s the difference between a food allergy and food intolerance?
Food Allergy: A food allergy develops when your immune system mistakenly identifies a specific protein as a threat and sends a swat team of white blood cells to attack it. When the protein enters the digestive system, an antibody called Immunoglobulin E (IgE) is produced and the allergic response occurs.
Reactions to food allergens range from mild to severe and may affect your skin (hives, tingling mouth, swelling of the lips, tongue, face or throat), digestive tract (nausea, vomiting, cramping, diarrhea) or the respiratory system (including a possible dangerous drop in blood pressure). Severe cases can involve a life-threatening allergic reaction known as anaphylaxis, which requires immediate treatment.
The most common food allergens are cow’s milk (the protein in milk, not the lactose), tree nuts (almonds, Brazil nuts, cashews, filberts/hazelnuts, macadamia nuts, pecans, pine nuts, pistachios and walnuts), peanuts, eggs, seafood, shellfish, soy and wheat — often called the “Big Eight.”
Food Intolerance: Most food reactions are actually caused by food intolerances rather than true allergies. Unlike an allergy, food intolerances do not involve a hasty immune reaction, so you may be able to eat these foods in small amounts without much trouble. Just keep in mind that although food intolerances are generally less serious, they could still cause digestive upset, joint pain, migraines, eczema, sinusitis and many other discomforts.
The most common food intolerance is a reaction to lactose in cow’s milk. If you’re lactose intolerant, your digestive system lacks the enzyme lactase, which is necessary for breaking down the milk sugar, lactose. This can cause gas, bloating and diarrhea when you consume milk products, but since the immune system isn’t involved, it’s not a true food allergy.
Other common food intolerances include gluten (found in wheat, oats, barley and rye), eggs, nightshades (tomatoes, potatoes, eggplant, bell peppers, chili peppers, chili powder, paprika and goji berries), alcohol and foods high in fructose such as high-fructose corn syrup, raisins, honey, agave nectar, mango, apples, pears and watermelon.
How do I test for a food allergy?
If you suspect that you have a food allergy, your doc can do a skin prick test or a blood test.
Skin prick: A tiny amount of the suspected food is placed on your arm or back and then your skin is pricked to let a small amount of the food below the surface of your skin. If you’re allergic, you’ll likely develop a raised bump on your skin.
Blood test: A sample of your blood is sent to the lab where different foods can be tested with your blood sample and the levels of IgE antibodies can be measured after each exposure. Check out Genova Diagnostics for a complete food allergies test.
Neither the skin test nor the blood test for allergens are 100 percent accurate, so your doc may use family history and description of your symptoms as a final determination of whether or not you have a food allergy.
How do I test for a food intolerance?
If your symptoms point to food intolerances or sensitivities, an elimination diet is often used to determine whether or not certain foods are trouble foods. Suspect foods are eliminated for 14-21 days and then added back in one at a time. Do not use this approach with true allergens, since you run the risk of experiencing a life-threatening reaction when the suspect food is added back in.
If the elimination diet doesn’t provide clear-cut food intolerance answers, a hydrogen breath test can be done to determine lactose intolerance or fructose malabsorption. The same test is done to diagnose irritable bowel syndrome. It’s a non-invasive test done in a clinic setting after fasting for 12 hours.
ALCAT food intolerance testing is also available and measures intolerances to 350 foods, herbs and chemicals listing items as red (serious reaction/avoid for 6 months), orange (moderate reaction), yellow (mild tolerance) or green (no reaction). The downside is that this testing is pricey and often shows many false positives for food intolerances. For these reasons, most health professionals do not recommend this testing for food intolerances.
As I mentioned earlier, I found out about my food intolerances with a blood test. You can learn more about some of your testing options at the Genova Diagnostics website.
What are some helpful alternatives to common allergens?
Tree Nuts and Peanuts: Sesame seeds are common and potential allergens, but sunflower and pumpkin seeds very rarely cause an allergic reaction. Sunflower seed butter and pumpkin seeds are nutritious alternatives.
Cow’s Milk and Soy: There are a wealth of nondairy and soy-free alternatives made from almond, rice, oats, flax, hemp and coconut on the market now.
Eggs: Flax seeds and chia seeds can be used in place of eggs in baking. Commercial egg replacers, such as Ener-gee brand, are also available.
Wheat: Rice crackers and pasta, quinoa pasta and gluten-free breads are more and more readily available today.
Seafood and Shellfish: Many plant-based whole foods provide all the necessary protein building blocks without the allergen response. Beans, lentils, seeds and several vegetables are loaded with protein.
Take an inventory. Could certain foods be linked to the health struggles in your life? It might be worth a peek under the hood with your doc and some strategizing in the kitchen. And don’t worry about what you might have to give up. Once you’ve identified your trouble foods, you can create a delicious allergen-free or intolerance-free life. Who knows! You might even discover that your new and improved diet is even more satisfying and mouth-watering than your old one.
Your turn: How have you handled food allergies or intolerances?
Peace & tasty alternatives,
I am currently on a detox diet to figure out what triggers my stomach upset. Will the tests still work if I’ve already eliminated some of the problem foods from my diet?
I had a similar concern when being tested. My naturopath said its best to have had any common foods that might be trigger foods within at least a month of the test.
Great read, as usual! What I’d love suggestions on is how to convince others to give up a food.
I’m convinced my teenaged sister has a gluten intolerance. She used to get stomach aches after eating just fried food or beef. Then dairy was added then it became EVERYTHING. It got to the point where she would stop eating before feeling even satisfied in order to avert a stomachache. I was afraid she’d inadvertently develop an eating disorder. Most recently, she was brought to the emergency room for what was roughly determined to be either ovarian cysts that burst or muscle spasm. I’ve heard that cysts can develop from a gluten intolerance. Regardless, she refuses to completely give up gluten even for just a test run and my parents won’t force her to do it. I’m thinking that they know it will be costly and difficult and since its just stomachaches, it’s not really an emergency. I, however, am greatly concerned over the possible permanent damage this is causing to her body.
Hey Briana,
I have gluten intolerance- before I found out, I used to have sandwiches everyday and had horrific acne, and it only cleared up after giving up wheat, oats and other food with gluten in it! Needless to say my doctor was no help at all and I had to figure all this out by myself. Regarding your sister, perhaps suggest to her that she removes gluten from her diet for just one week and see how she feels, and then reintroduce it the next week… if she starts getting the stomach problems again, she’ll know what the culprit is! Also, maybe google some articles on the dangers of gluten intolerance and show them to your parents and sister, maybe then they’ll realise that this is no minor matter.
Good luck and hope it goes well! X
I have had had so many symptoms for years and finally had some blood work done. Nothing showed up and we just assumed it was IBS, But then recently I tested positive for Candida! Which can cause a lot of trouble. I was basically eating meat and vegetables because everything else bothered me! I am only half way through the treatment, so I do not know if it is responsible for all my gut issues and food sensitivities, but it is worth looking into! Candida is really common!
I used to get Candida as well, after eliminating bread and any yeast based spreads etc( we like vegemite here in Australia that has yeast in it), I kicked the Candida and have not had it for years. Take out all the processed foods and keep to raw… my advice anyway.
I’ve never heard of the hydrogen breath test. Can you share how I would find a clinic who offers this test?
The International Journal of Gastroenterology and Hepatology (GUT) has an Article on the “Use and Abuse of Hydrogen Breath Tests”……very interesting reading.
If you still want to consider testing…..Metabolic Solutions Inc has a test for $150.00., check the web for Address.
Good luck.
Um, wow, phenomenal timing! I read your blog through my face mask of eczema, which I mysteriously acquired after a one-week vacation to France, on which I also took a vacation from my normally very plant-religious diet. I drank wine, ate cheese, chocolate, bread, sugary desserts, and used perfumey shampoo that I bought in France to avoid checking my luggage. I didn’t go nuts on any of these things (as I might have in my blissfully unaware, eczema-tortured past). Shocker of shockers, I was constipated by day 3 of my vacation, and my MS symptoms flared. I am back home and not surrounded by these tasty temptations, and hoping SO BADLY that my eczema goes away!! I was so grateful to read this blog. Once again (like soooo many times before), your blog hits the bull’s eye. Deepest sincere thanks, Kris.
I am following Kris with the goal of keeping cancer from coming back. But it’s not me, it’s my 11 year old son. He’s had bone tumors (Ewing’s Sarcoma) twice and is at high risk for more. We’ve eliminated dairy, 4 legged meat, processed foods, and anything not vegan has been reduced significantly. I am so thankful to have this resource! So thankful!! My family is doing very well with our new way of eating (and juicing). It’s a challenge for kids since they are bombarded with poor food choices all the time. Even in the hospital! I have wondered about food sensitivities and how they might relate to fighting cancer. If my son has a food sensitivity and we don’t address it, can that inflammation work against him in fighting cancer? He doesn’t seem to show any discomfort related to food but he’s a kid, and he’s on chemo. I want him to have as many healthy food options as possible because he needs to keep weight on. It’s difficult to put weight on with such a healthy diet.
Again, my question is “Is it likely that inflammation caused by a mild food sensitivity would work against us in fighting cancer?”
Lorna
Another common culprit for many ailments is a yeast overgrowth, An issue resolved, you guest it, through the foods you eat. Good thing about this issue is that it’s about balance and once re-established, most foods can be returned to your diet.
guessed it, not guest it …LOL
Years ago my Naturopath did a kinesiology test on me to find out my food sensitivities. We followed that by a elimination diet & then a re-introduction of the culprits one day at a time. When I reintroduced dairy I almost passed out. Recently I took my 5 year old son to a new Naturopath (my old one moved away) for seasonal allergies & he did ASRYA testing (which is fascinating) & it detected food sensitivities in him.
With the help of a naturopath, we ran a specific blood test (IgG) that confirmed several food intolerances. There were a couple on the list that I never would have suspected. Today, he’s on a very specific diet that has him avoiding dairy, wheat, all gluten, soy, eggs, bananas and avocados. Soy, in particular, causes extreme hyperactivity. This is interesting because we had him on soy formula and soy milk when he was a baby and toddler. I have tried adding bananas and eggs back in, but the under-eye circles come right back.
Your article provides lots of great insights for people. I get a lot of those same questions on a daily basis when people find out I have 9 food allergies- all late onset. I’ve dealt with a lot of “stuff” in my life- been through it all from losing a kidney at 11, parents marriage falling apart, finding out my dad and ex husband were addicts, divorce, raising kids, moving, job changes, death of my mother.. and so on… but I have to say that handling food MULTIPLE food allergies on a daily basis is one of the most difficult things to overcome. It changed my entire life and in some ways for the better. I am no longer sick on a daily basis, I no longer have ongoing kidney failure with the remaining kidney but sometimes I find myself dealing with high levels of anxiety and even depression when it comes to food. The allergies have gotten worse the older I get- and I’m only in my 30’s. I went from 2 to 9 food allergies in 10 years and to make matters even more complicated, the severity of them has greatly increased. I feel like I’ve had to reprogram everything I knew about health and wellness as it related to food, hence I started my practice working with commercial kitchens- which is where my family background is, it’s everything I knew as I grew up. There are high levels of ignorance in the food service industry about food and over 101 illnesses directly tied to food (what we put in our bodies)- but rarely does anyone give it weight- there is still a mindset of, “it’s all in your head. you can overcome it.” Anyway, I really enjoyed reading everyone’s experience on this, it’s so helpful to see a group of people speak up and talk about this.
I started on the gluten free lifestyle back in 1998, after severe low iron and anemia, as well I have all my life suffered from migranes.. yucky ones, that I have flashes and go to bed for days( not that any migrane sufferer has good ones). I had tests, including bowel tests & endoscopy to determine the gluten intolerance – I have learnt a lot since then, with my diet changing into more raw foods, and smoothies ( smoothies have been a real godsend to me), because I was always chubby and was developing fatty liver problems, I don’t know why, but possibly because of all the replacement gluten free products. In the last few years I truly believe my blog has saved my life, because its made me more aware of food. I write my blog to try to help others with similar issues that I had. I feel so much better now, no bloating, still need to lose weight but much happier and content… its amazing the change.. also I have had no migranes for a few years… I really think its more natural food that made the difference.
I developped food allergies along with Chronic Fatigue Syndromein my late teens- One day I decided to get into my kitchen and come up with healthy, tasty recipes within the confines of my multiple allergies. It took me awhile and boy did I throw out a lot of failed recipes, but I am happy to say 6 years later I had put together a book of recipes. Fast forward to today and my cookbook, Finally… Food I Can Eat is now available for those millions of people just like me who are searching for light at the end of the dietary tunnel. It also turned into a career for me as I consult and help those with food allergies come up with healthy menu plans within the confines of their specific dietary restrictions. Guess my allergies really were a blessing in disguise. Come on over and visit me on my facebook page- Finally Food I Can Eat, for tips and recipes. I would love to share some of my recipes with your audience Kris. I am happy to send you a cookbook as well. Let me know
I had an ALCAT test done and I felt like it told me I was intolerant to everything that I would normally eat! Romaine lettuce, spinach, kale, pumpkin, string beans, paprika, tilapia and tuna. It was funny – I tested fine with all the common allergens, especially cow’s milk which I had given up a long time ago. I kind of gave up on the results because I felt helpless about my choices. I’m not so sure I would recomment this test to anyone, especially after I read about all the false positives.
I feel much better since i took away gluten from my diet. Less gas and better digestion!
I bought a dehydrator and began making my own crackers with flax and sesame seeds. More good nutrition and less of the things I don’t want or need.
I didn’t know that a “hydrogen breath test” existed. My doctor always told me she thought I had IBS but had no way of testing me. I think a lot of people have food intolerances that they never realize – when I cut meat out of my diet I felt like a new woman! Thanks for sharing!
I used to be concerned about what was happening to me! I started getting all kinds of symptoms about 5 or 6 years ago like hives, constipation, bloating, skin breakouts and sleeping problems, which began sporadically and then became more frequent. I eventually had to go up a pant size to fit my constant bloated belly!! As I was gearing up to go get a blood test we decided to move out of the US. After the relocation my symptoms vanished almost instantly. To this day I am convinced these symptoms were reactions to the chemical party going on in the foods back home. I did my best to eat organic, but we also ate out a lot and traveled a bunch so it wasn’t enough I suppose. Now I live in Europe where chemicals are easy to avoid and no problems. Still eat all the same types of foods and everything.
yea, but it gets really difficult when you’re not able to eat any/all beans, nuts (except almonds & cashews), tomatoes, any/all fruit, any/all squash, zucchini, eggplant, corn, rice, peppers, lentils, coffee, most black teas, ginger, quinoa, chocolate and more… I’m vegan so I already avoid all animal products and everything on that list of mine I avoid. Thankfully, I can still eat broccoli or it would probably be like the world ending.
Kris, What do you suggest eating on an anti-inflammatory/vegan diet when you have an upset stomach? Thanks!
This is a great article. I have struggled with allergies for over 45 years. I have 25 food allergies and at least 10 cause anaphylaxis shock and I have been in the ER several times. Sometimes it is very difficult to get servers at restaurants to understand the seriousness of a citrus and mushroom allergy. I generally tell them that you will have to call 911 if I eat foods containing lemons, limes, oranges and mushrooms. Of course, then there is the fish and shellfish problem too. I recently had my blood checked and despite my eating a 75% raw food diet and juicing greens, my IgE level is still 1050. Way above what it should be; not quite sure how to lower it. I generally have to alter all recipes due to my allergies, but have found I can replace a lot with pumpkin or sunflower seeds, tahini & ginger.