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,
A lot to digest but getting started. Have chronic health issues and have had many muscle-skeletal surgeries.
Age 77 and live in UK.
I am not on social media like Face Book etc.
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Thanks for sharing your blog about understanding food allergies and food intolerances. I never realized that there are differences between the two. I also like that you talked about how the reactions to food allergens range from mild to severe and may affect your skin, digestive tract or the respiratory system. I am suspecting that my daughter has an allergy to beans. I don’t want to take the steps of checking it in my hands because I might take wrong steps on confirming her allergy. As a mom, I don’t want to risk her safety. I will make sure to visit a clinic where she can be properly diagnosed.
Food allergies are the most common but worst health issues that we deal with. Allergy from dust, peanuts, fragrance are some of the common examples. thanks for this valuable resource. It would be very useful to understand the allergies and how to deal with it.
Can I eat healthfully vegan if I cannot tolerate most protein and fat sources usually recommended? I would like to eat a vegan diet as my brother does. Unlike him, I suffer from frequent migraines. I know that I cannot eat certain trigger foods, such as nuts, quinoa, some seeds, some vegetable oils, soy, msg, citrus, chocolate, etc. Even olives and avocado are potential triggers. In attempting a vegan diet I find that eating even half-a-cup a day of legumes will bring on headaches. In the past I ate beans only occasionally or in small amounts without significant symptoms. I do seem to tolerate a modest amount of flax meal and olive oil, but I am not planning to increase the amounts for fear of a reaction. Any hope for me?
Hi there:
I cannot eat eggs, chicken, pork, goat, fish, turkey, peaches, nuts, beans, mangoes, bananas, tomatoes and many more things. I am very much affected by it like asthma,cough, rhinitis, itchy eyes and and itching with rash on the body, i tried allopathy, homeopathy, natural meds, accupuncture, no solace, what should i do?
Scott,
There are many issues on which “the entire healthcare system” is on the wrong side!
Thanks for sharing the valuable information about difference between food allergy and food intolerance
I really enjoy the blog article.Really looking forward to read more. Fantastic.
First time I’m reading your blog. Came across while searching for information about food allergies. I don’t have any food allergies or food intolerances but I do know some people that have these. It’s really important that you know and even the people around you that you have this food allergies/intolerances. I read a blog about her battle being a gluten-free in restaurants. http://www.learn2serve.com/blog/how-to-go-from-gluten-free-friendly-to-restaurant-of-death/
My girlfriend has food allergies that just came out recently. I don’t know if it’s possible that you can have a food allergy later, than having it when you are just a kid. I asked her if she had it before she said that she didn’t. She have allergies with seafoods, I freaked out when one day she told me she can’t feel anything. Half of her body was numb. I thought she was having a stroke or something. But then luckily she was more calmer than me and remembered what we ate before that.
Thank you for the information about the tests. I wasn’t aware that there are test to know if you have food allergies.
Thanks,
Jeffrey Hunt
We’re all on the same page. It’s not so much what you eat as how you eat it and how it is produced. Personally I am frightened by the additives and preservatives in American foods and very happy we don’t have that here (or as much of it). What’s interesting to me is, when I go back to the states the food seems so bland. In the process of producing it so everything is perfect, consistent in color and size, they took away the flavor.
Does milk/dairy intolerance cause constipation?
I heard that it is when your body has trouble digesting the protein and causes constipation. I have been experiencing all this myself. I stopped consuming dairy and am slowly starting to feel better.
I heard that a milk/dairy intolerance is different where you have trouble digesting the protein in it and causes constipation. About 3 months ago I started consuming dairy products from raw grass-fed cows and over time was having trouble elliminating. I avoided consuming dairy before that because I thought I was sensitive to it and was as a baby too. I thought I might do better with raw dairy from grass fed cows than from commercial dairy, but I guess I can’t handle it either. Maybe I just can’t digest the protein in it very well. So now I’ve stopped dairy for the past two weeks and slowly starting to feel better and get back to normal. Am I right that a milk intolerance to the protein causes constipation?
I have a number of food sensitives and used the combination of an elimination diet with a food journal. My foods are eggs, dairy, wheat, gluten, MSG, sugar, and peanuts. My allergies are eggplant and blueberries. (Found these 2 out the hard way.)
Food sensitivities are a royal pain in the rear. However, if I have any of those foods, my Fibromyalgia goes into top gear and I’m out of commission for days.
How do I deal? Well, sometimes I throw a temper-tantrum but, in all honesty, I have certain phrases I say to myself when contemplating eating a naughty food. For sugar, it’s a funny phrase my husband came up with for me to say in my head… ready? “I like to poop.” Yep! If I have too much sugar, I’m constipated for DAYS!
To truly deal, I find alternatives when I’m shopping. To go out to eat, I plan ahead and look at the menus online to see what alternatives are available and choose the restaurant based on that. However, if I’m out and need food… I have a salad or a nice piece of meat. The other day, we stopped at a BBQ and I had tenderloin medallions over mixed greens with a red onion vinaigrette. There was supposed to be blue cheese on it so I just asked it without. Simple.
Sure, I miss my comfort foods and old family Italian recipes but I just think about how much it would cost me to miss in life (because of being sick) and that helps me to choose wisely. I eat to live… not live to eat.
I am fortuneate not to have food allergies, but I do get migraines from eating the wrong foods. I can eat chocolate (thank goodness), but I have to avoid wine at all costs as well as aged cheese. Though it is tempting to have a little, it is not worth the pain that come about.
Great info. I have your first book. You are an inspiration in the health community! 🙂
Hello Kris!
I have had celiac for a loooong time, but I recently got tested a bit more to try a solve some tummy problems. I was losing my mind! I kept thinking I had inadvertently eaten something with gluten. Then it came to me – maybe there is something else too! Well, darn it anyway – soy, sesame, bananas, pineapple, dairy, almonds and pecans came up on testing. No wonder my tummy was not happy! I had soy milk and bananas almost everyday in my smoothies. I also used pineapple in my smoothies. Yikes! I almost fell off my chair when I got the results and freaked out momentarily. I have been vegetarian for years and tofu, soy milk, bananas etc have been staples – what can I eat? It took about an hour for me to realize there is so much yummy food I CAN eat! Of course there is! So now I take my own hemp milk with me to the coffee shop if I want a chai (they are getting used to it now) and I take food with me as backup if I’m not sure what will be available. It takes some planning but it is all worth it. My tummy thanks me everyday 🙂
Dawn
Excellent Article! I wondered into the Nutrition Field because of my MS. The stumbled into the food allergy portion while on the Gerson Therapy and writing recipes for a family members diet book (all Vegan of course). The Synagogue we attended had many kiddos with allergies. I went from baking little allergy free cookies and cakes for the Shabbats to writing a book of allergy free recipes. Ittie Bittie Vegan books have been my dedication since. We have a starter books for those wanting to become Vegan with Allergies to separate issues of holidays, yummies and juices/smoothies/soups. I am going to add your link to my page for others to see. Thank you Kris! You are an amazing woman!
Leigh