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The 5 Most Common Food Sensitivities And How to Avoid Them

Trigger Foods

Food sensitivities result when undigested food slips through gaps in an unhealthy (leaky) gut and triggers an immune response, which can cause inflammation, pain, and swelling in the joints. Food sensitivities are extremely common, though little known, in those with arthritis, autoimmune disease, and chronic ailments.

Since food sensitivities activate the immune system they can aggravate and even cause symptoms in chronic conditions. Thus, eliminating certain foods prevents a great opportunity to reclaim wellness.

In My Practice, I’ve Identified 5 Major Culprits

Gluten

You need to read food labels and look at the ingredient lists for the words wheat, barley, kamut, rye, or spelt. For example, did you know that soy sauce is made from wheat?  Or that beer is made from barley?  Probably not and you’re certainly not alone. Because it is not possible to list all the foods that contain gluten here, reading food labels is key. Oats are only okay if the label says “gluten free oats.”

What to Eat Instead: Look for grains made from quinoa, millet, buckwheat, and rice.

Dairy

This includes any milk product made from cow, goat, or sheep such as yogurt, cheese, milk, kefir, and butter. Often after doing an elimination diet test, many patients realize that milk is causing other symptoms that go beyond their stomachs. These include chronic congestion and sinusitis, post nasal drip, ear infections, and more.

What to Eat Instead: almond, rice, hemp, or coconut milk.  These milk substitutes are also made into yogurt, kefir, and cheese so you can get your fill, without having to settle for dairy.

Corn

When I say corn I don’t just mean corn on the cob. It is used for other purposes, like making an ingredient called high fructose corn syrup that is used in many, many foods because it tastes sweeter and is cheaper than sugar!  Remember, you need to remove whole corn whether on the cob, in a can, or frozen, and popcorn, too. You also need to be careful about reading labels, look for the word corn, which can often be found as corn starch, corn syrup, corn syrup solids, and high fructose corn syrup.

What to Eat Instead: Look for natural sweeteners or stevia (though, keeping sugar consumption down is a good idea too!).

Soy

Soy is on the list here because it causes digestive upset and inflammation for many people, something I’ve seen in my practice over and over. Soy is also used as an additive in many foods, especially packaged processed foods so you must read labels and avoid anything that lists soy protein, soy lecithin, or soy oil in its ingredient list.  When you start reading labels looking for these words, you will be shocked at how many foods contain them!

Eggs

Eggs are usually the food that people are the most upset that they have to give up!  Unfortunately, eggs have proteins that are common allergies and that’s why they are also common triggers for food sensitivities, too. Eggs are often found as ingredients in other foods, and again, you must read labels to make sure you eliminate it completely.

To read more about how to do an elimination diet see my article on conducting an elimination diet.  

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