Do you suffer from any of the following?
Muscle and joint pain
Headaches and migraines
Eczema and rashes
Stomach aches and pains
Constipation or diarrhea
Skin disorders like eczema, hives and acne
Weight gain or weight loss resistance
You would most likely notice allergic reactions which can cause a noticeable type of immune response which can also be life threatening types of immune response and or at the very least are mildly irritating. An allergy is a damaging immune response to a substance to which one has become hypersensitive and is what we are likely to be most familiar with. Allergies are caused by exposure to certain substances like foods (like nuts, eggs, dairy, soy etc), organisms (mould, dust mites), plants/pollens (ragweed etc), chemicals, medications and others. Symptoms can appear within a few seconds to a few hours.
Food sensitivities and intolerances, on the other hand, are often what we miss out on. The symptoms present themselves in so many different ways and you could experience any one or more of the symptoms listed above or not notice anything at all. How your body reacts to different foods and triggers is highly individualistic in nature. Food intolerances usually occur when the body is unable to digest certain foods (such as dairy, artificial food dyes, artificial sweeteners, MSG) or when your digestive system becomes irritated by them. Enzyme deficiencies are usually the cause in many cases of food intolerances.
Please keep in mind that for some people, there may be no digestive symptoms whatsoever inspite of having food sensitivities! That is a major reason why we are not able to connect the dots between what we eat and the health issues that we are suffering from.
Why you need to do an Elimination diet
There are trillions of commensal bacteria in our gut (large intestine) and whose health is crucial for optimal gut health. These bacteria along with other microorganisms are collectively called our “microbiome” and are directly responsible for our weight, health and disease. An emerging body of research shows that any alterations in our microbiome play an important role in the development of food allergies and sensitivities. Once there is an imbalance in the number of beneficial bacteria, it can impair immune tolerance in allergic sensitisation or food sensitivities. You can read about this in details in a post that I have written earlier on this topic here.
Food remains the most important piece in the puzzle and the first step towards improving our gut health. By eliminating certain trigger foods which are causing your symptoms by creating chronic inflammation in your body you can begin working on healing your gut. The best way to discover your food sensitivities is to complete an elimination diet where you take out the most common inflammatory foods like for a period of at least 6 weeks (preferably 3 months) and then add back the foods to your diet one at a time to see if you have a reaction.
The most common food sensitivities are to the following foods
Gluten containing grains like wheat, rye and barley (including products like maida, rava, suji and baked products like breads, biscuits/cookies, pastas etc)
Dairy products like milk, dahi (yogurt), paneer (cottage cheese), butter (ghee is usually not an issue)
Oranges and citrus fruits
Yeast (baking yeast, vinegar)
For this reason, elimination diet remains a cornerstone in my practice of guiding my clients towards better health.
An elimination diet...
- Helps uncover hidden food sensitivities- It uncovers your hidden food sensitivities and is considered the gold standard for uncovering food sensitivities so there is no more second guessing about which foods are causing your symptoms. During the reintroduction phase, you'll bring back the foods you eliminated one by one, so you notice exactly what foods don't agree with your system.
- Helps calm inflammation- Many chronic health problems, from weight gain to fatigue, involve one common cause: inflammation. An elimination diet, by taking out triggering foods, gives your body a chance to calm inflammation in your body and help it to heal.
- Supports a healthy microbiome- By taking out inflammatory trigger foods, the elimination diet helps by providing healthy and wholesome foods. This is the first step towards healing your gut by providing your body with foods that are rich in anti oxidants, vitamins and minerals
- Boosts your energy- By removing the trigger foods and lowering inflammation in your body, your body gets a chance to reach its optimal energy levels
- Is not an anti food programme- On the contrary by consuming nourishing, healing and wholesome foods like fruits, vegetables, whole grains, nuts and seeds, you are nourishing your body while at the same time having delicious foods.
- Allows you to customise a food plan that works for YOU- Once you have completed the elimination phase and start reintroducing foods once again, not only do you uncover your food sensitivities, you also realise which foods your body thrives on. This allows you to customise a food plan that is right for YOU and frees you from ever having to follow a "diet" again.
- Increases body awareness to food- During the elimination and most often in the reintroduction phase, many develop an increasing awareness of foods that trigger symptoms in the body. Being on the Elimination Diet for even a few weeks can lead to changes in the taste buds and a greater level of sensitivity about which foods cause changes in the body. This helps us to become more mindful of the foods that we eat and also learn how to make certain changes from time to time depending on our body's requirements.
Food can be both problematic or healing depending on how you handle it. When you learn to identify the foods that are good for you and crowd out the ones which are a problem, you are on your way towards creating health.
As you learn to love and have foods which are good for you, you start seeing the results- losing excess weight, eliminating aches and pains and increase in energy levels.