Think you have a Food Sensitivity?

Ever wonder if you have a food sensitivity? Food sensitivities or adverse reactions to foods are common and should not be overlooked. Food sensitivities or food intolerances occur from disruptions in the metabolism of foods, which elicit body responses such as nausea, diarrhea and abdominal cramps. Food intolerances should not be confused with food allergies which elicit a much more severe immune response that affects the skin (rash, hives, swelling of the face), respiratory system (wheezing, shortness of breath, tightness in throat) and digestive system (nausea, diarrhea). Over the past year I have been increasingly aware of the number of people who have specific food intolerances; or who have decided to eliminate specific foods from their diet even if they are not experiencing symptoms because it seems like a healthier way of eating. In response to this I would like to take you through two of the most common food intolerances so that you know what is occurring within the body to elicit negative responses; and to provide you with ways to manage your diet for the best outcomes.

Lactose Intolerance: The inability to effectively digest milk products

Individuals with lactose intolerance produce inadequate amounts of the intestinal enzyme lactase. This enzyme breaks down lactose or milk sugar into smaller more easily digested sugars. Left undigested lactose is fermented by healthy bacteria in the digestive tract resulting in symptoms of nausea, cramping, bloating, abdominal pain and diarrhea. Although we are born with the lactase enzyme its production can decline with age. Individuals can also have a genetic predisposition for the condition. Lactose is found in foods containing milk or milk solids. Check labels for ingredients such as milk, dry milk solids, buttermilk, lactose, malted milk, sour or sweet cream, margarine, whey protein concentrate, cheese and yogurt. Lactose can also be found in baked and processed food such as baking mixes, cookies, drink mixes and meal replacements, sauces, cream soups and salad dressings made with milk or cheese. Most individuals experiencing lactose intolerance cut dairy out of their diet completely however, individuals produce varying degrees of the enzyme so certain products containing smaller quantities of lactose may be tolerated. Cutting out entire food groups should only be done in the case of an allergy since each food group contains specific essential nutrients for normal functioning. Specifically the diary group provides important sources of calcium and vitamin D for bone health along with high quality protein, vitamin A, magnesium, phosphorus, and riboflavin. Removing all dairy from the diet could potentially lead to calcium or other nutrient deficiencies which could affect bone density and lead to osteoporosis. To maintain adequate intakes of dairy in the diet without suffering from intolerance symptoms there are two main things you can do. First try incorporating low lactose foods into the diet. These foods include aged cheeses along with buttermilk, yogurt and kefir which contain friendly bacteria that assist with lactose digestion. If these foods are still not tolerated try lactose free milk or you can purchase lactase enzyme supplements to chew or swallow before eating dairy. Another option is to eat dairy products with other foods such as fruit or grains because the mix of foods will slow the release of lactose into the digestive system making it easier to tolerate. To determine your personal lactose tolerance level start with small amounts of lactose containing foods and then gradually increase the portion size until symptoms present themselves. This way you will know the appropriate amount of dairy products that can be consumed without ill effects.

*If you feel that you are not getting adequate dairy into your diet I would suggest looking for calcium and vitamin D fortified foods such as orange juice, milk alternatives (soy milk), breads and cereals and other calcium rich sources like dark-green vegetables and sardines.  

Gluten Intolerance or “Celiac Disease”: An intestinal disorder in which the body can’t tolerate gluten (a form of protein) in wheat, rye, barley and to a lesser degree oats.

Foods containing wheat, rye, barley and oats like pasta, breads, muffins, wraps etc… are great sources of starch, nutrients and fiber however; individuals with gluten intolerance will need to build a healthy eating plan around other grain products such as corn, millet, rice, buckwheat and quinoa. Individuals who have gluten intolerance and who consume gluten containing products increase their risk of damaging the lining of the small intestine decreasing nutrient absorption, which can lead to nutrient deficiencies and malnutrition. Gluten intolerance is a genetic disorder which is often misdiagnosed because its symptoms often mimic other health problems. Symptoms vary but the most common are weakness, loss of appetite, weight loss, chronic diarrhea, abdominal cramps and bloating. Some other experienced symptoms include painful rash, muscle cramps or joint pain and in women it may interfere with menstrual cycles. The treatment of gluten intolerance is a “gluten-free” diet. Once gluten is eliminated from the diet the intestines can begin to heal and regain their full nutrient absorption capacity. What to look for? Food labels that include words such as barley, rye, triticale, wheat (durum, graham, semolina, kamut, spelt) and malt. Food components that often contain gluten include breading, stuffing, dressing, broth, soup bases, marinades, sauces, gravies, soy sauce, brown rice syrup, candy, flour, cereal products, pastas, croutons and herbal and vitamin supplements. Eliminating gluten and therefore all products containing wheat, rye, barley and possibly oats from the diet is no easy task since wheat is contained within a plethora of products. Reading labels for the specific ingredients listed above and getting to know and cook with different grains will help in managing your diet and will become easier over time. Safe grains include amaranth, arrowroot, beans (legumes), buckwheat, corn, millet, nut flours, potato, kumera, quinoa, rice, sorghum, soy and tapioca. You can also substitute corn, rice, soy, arrowroot, tapioca or potato flours for wheat flour in recipes. Most supermarkets will also have a section designated for gluten-free foods. In New World this section is located in the canned foods isle. Many of these gluten-free prepared foods can be expensive but they are great for snacks on the go and to get ideas from the ingredient list on how to make your own. Some easy gluten-free food items that come to mind are corn tortilla wraps, rice noodles, rice, millet or potato bread and corn chips or rice crackers. There are lots of options out there you just have to do a bit of searching. For more great recipes, tips and ideas go to celiac.com.