Do you have a food sensitivity?
Do you think you may have a food sensitivity but not sure what is to blame? We are here to help! If you experience any of the below conditions, an elimination diet might be exactly what you need.
Common Symptoms of Food Intolerance/Sensitivity
- Brain Fog
- Food Cravings
- Joint Pain
- Dark Circles
WHAT is an Elimination Diet?
It is a short term eating plan that starts by eliminates foods they may be causing your symptoms. Then reintroduces them back into your diet one by one to determine what foods are are or are not sensitive to.
WHAT are the common trigger foods?
90 percent of all food allergies symptoms come from the following 8 foods:
4. Refined / added sugar
HOW it works
Step 1: Record your symptoms in a journal to refer back to. ITs easiest to circle the symptoms at the top of the page.
Step 2: Eliminate the above 8 foods for 3-6 weeks.
Make sure you read food labels during this time to make sure you are avoiding even trace amounts of these foods.
Step 3: Reintroduce one food at a time, then record how you are feeling the next 2 days. If there are no symptoms, that food is cleared and you can move onto the next food.
For example: On Monday you reintroduce Dairy back in. On Tuesday and Wednesday you record your symptoms. If not symptoms, move onto the next food to reintroduce. You will continue this process for a few weeks until you have determined what foods cause you problems (if any).
Tips for Success
Elimination diets are not difficult to do, but there are things you can do to set yourself up for success. The more you put into it the more you will get out of it.
- Prepare: Spend some time understanding what foods to eliminate and what you can eat so you are ready to jump right in.
- Have food on hand: Compile a list of foods you can eat and make sure you have plenty of them on hand. This will help when you get hungry.
- Clean out the kitchen: Willpower is much easier without temptation. Remove all foods from your kitchen that you are eliminating.
- Keep a journal: Record your symptoms, energy, and mood. This will help identify any patterns. I like to use the notes section on my phone so it is easy access.
1. Why 3-6 weeks?
That is how long it takes for the antibodies (the proteins in your immune system that are negatively reacting to the foods) to deplete.
2. What about food allergy testing done by your doctor?
Even if you have testing done by your physician, many times if you are still having symptoms the lab test show a negative result for food sensitivities that are not true allergies yet.
3. What is the different between a food allergy and food sensitivity?
A food ALLERGY is an overreaction of the immune systems to a specific food. Food allergies can range form mild to life threatening.
A food INTOLERANCE is when the body cannot properly digest the food causing the body to react in rashes, gas, bloating, skin reactions, etc.
4. What happens if you do not treat a food sensitivity?
Food Sensitivities and allergies increase your chances of developing:
- Migrant headaches
- Nutrient Deficiencies
- Chronic Fatigue
- Mood Disorders - depression & anxiety
- Autoimmune Disorders
- Atherosclerosis (hardening of the arteries)
- Trouble Sleeping
- Learning Disabilities (ADHD)
- Cognitive decline
- Neurodegenerative diseases (Parkinson’s and dementia)
- Muscle and joint pain
- Kidney and gallbladder problems
- Weight gain and obesity
About the Author
Stephanie's career in fitness started almost a decade ago after graduating with a degree in Applied Physiology and Kinesiology from the University of Florida. Over the years she's gained invaluable experience as a business owner and dedicated coach to hundreds of athletes. CrossFit has given her the opportunity to compete with incredible athletes around the country at the Regional and Games level.