Even some healthy foods can be inflammatory for many of us with food sensitivities. Symptoms of food sensitivities may be mild or severe but these sensitivities lead to prolonged inflammation that can eventually result in chronic illnesses, like cancer. Henry Ford Health provides a great overview of the difference between food allergies, intolerances and sensitivities.
Since symptoms do not show up immediately and they are not always obvious, you can have food sensitivities for many years and not know. Common symptoms of food sensitivities are:
- Joint aches
- Chronic allergies/congestion
- Chronic skin rashes
- Bloating/constipation
- Diarrhea
- Migraines
- Chronic fatigue
The top allergens include gluten, dairy, corn, eggs, soy, nuts, nightshades (tomatoes, bell peppers, potatoes, and eggplant). You can either try an elimination diet or ask a practitioner for a blood test to diagnose which food sensitivities you may have. This can be helpful in figuring out what is causing your inflammation. Also, have your practitioner test your inflammatory markers to establish a baseline. You may be able to identify any potential concerns where you can intervene early for prevention or better management of your health.
Rupa Health offers two great articles that you can read and bring to your next appointment. You can work with your practitioner to assess your symptoms and order the right labs for more personalized care.
- Inflammatory Markers 101: How to Interpret
- Top 5 Food Sensitivity Tests for Functional Medicine Providers
Practical Tips for Managing Food Sensitivities
- Keep a Food Journal: Tracking what you eat alongside any symptoms can help you identify potential triggers. Note everything from meals to snacks, and how you feel afterward.
- Elimination Diet: Under the guidance of a healthcare professional, try removing suspected foods for a few weeks and then reintroduce them one at a time. This can clarify which foods your body reacts to.
- Listen to Your Body: Pay attention to recurring symptoms and honor what your body is telling you. Sometimes subtle signs like brain fog or fatigue are linked to food sensitivities.
- Consult a Specialist: Nutritionists or allergists can provide personalized testing and advice, helping you navigate food sensitivities safely.
Nourishing with Anti-Inflammatory Foods
Incorporating anti-inflammatory foods into your diet can soothe your body and support healing. Some gentle, nourishing options include:
- Turmeric and Ginger: Both contain natural compounds that help reduce inflammation. Adding these to meals or enjoying them as teas can be very soothing.
- Leafy Greens: Spinach, kale, and Swiss chard are rich in antioxidants and vitamins that promote immune health.
- Berries: Blueberries, strawberries, and raspberries offer anti-inflammatory benefits while satisfying your sweet tooth naturally.
- Healthy Fats: Avocados, olive oil, and fatty fish like salmon provide omega-3 fatty acids known for their inflammation-fighting properties.
- Whole Grains: Brown rice, quinoa, and oats offer fiber and nutrients without the inflammatory effects sometimes seen with refined grains.
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Sharing Healthy Love,
Cindy, Kathrynne, and Adhiti
The Cancer Team