Food Sensitivities: Debunking the Myths

In wellness circles, you’ve probably heard about certain foods being “bad” for everyone – gluten, dairy, lectins. You might wonder if these foods are causing symptoms for you, such as congestion, joint pain, acne, stomach aches, or fatigue. But here’s the reality: when it comes to whole, unprocessed foods, no food group is harmful to everyone. Unless a food is spoiled, your body’s response is unique to you, so there’s no need to restrict any food group based on generalizations.

Are Food Sensitivities Real?

Yes, food sensitivities are real! Many people experience inflammatory or challenging responses to foods, which can impact their gut, skin, brain, joints, and overall health. Identifying food sensitivities can be life-changing, helping to reduce symptoms related to inflammation, skin conditions, autoimmunity, digestive issues, and more.

Understanding Food Sensitivities, Intolerances, and Allergies

To make sense of food reactions, it’s essential to distinguish between sensitivities, intolerances, and true allergies:

• Food Sensitivities involve a delayed antibody-mediated immune response (IgG) that can result in symptoms hours or days after eating.
• Food Intolerances are local digestive issues where the body struggles to break down certain compounds, such as lactose, fructose, or high-FODMAP foods.
• True Allergies are immediate immune reactions that cause symptoms like hives, swelling, or anaphylaxis. These are mediated by IgE antibodies and show up on standard allergy tests.

Testing for Food Sensitivities

In our practice, we use a Food Inflammation Test to assess delayed immune responses and gain insight into gut health. This blood test measures IgG antibodies and complement factors and includes a barrier panel to check for intestinal permeability (leaky gut). Over time, we’ve found it reliable, though results need careful interpretation. Sensitivity tests aren’t a permanent “do not eat” list; they offer insights into your gut health and current immune responses to certain foods.

Often, a positive result signals a temporary sensitivity linked to gut permeability, rather than a lifelong issue. We use these results to guide a personalized elimination diet that supports gut healing. With targeted support, many people can eventually reintroduce foods that initially triggered reactions.

Differences Between Food Sensitivities and Intolerances

Food sensitivities are mediated by antibodies, and reactions are often delayed by hours or days. Food intolerances often cause symptoms within a few hours, and these often take place directly in the gut. For example, lactose intolerance can cause intestinal cramping and loose stools. Food sensitivities are assessed by blood tests and diet trials. Food intolerances are assessed primarily by diet trials; however breath testing is sometimes an option. Examples of food intolerances include high-histamine foods, FODMAPs (fermentable sugars), lactose, fructose, and nightshade plants. For both sensitivities and intolerances, a diet trial can be used to identify your body’s unique reactions.

Elimination Diets: The Gold Standard

The most reliable way to identify food sensitivities and intolerances is an elimination-provocation diet. By removing foods for a time and reintroducing them one by one, you can pinpoint true triggers. Here are some elimination diet options we often use:

• Autoimmune Protocol (AIP): Effective for managing autoimmune symptoms.
• Whole30 (Regular or Plant-Based): Flexible for various sensitivities.
• FODMAP Elimination Diet: Helpful for identifying SIBO.
• Low-Histamine Diet: Ideal for those with histamine issues.

As a certified nutrition consultant and AIP coach, I customize each diet based on your unique symptoms, health history, and food sensitivity results. While we may use standard elimination diets as a base, we always personalize them to your needs.

The Reintroduction Phase

The reintroduction, or “provocation” phase, is essential. It involves adding foods back one at a time and observing your body’s responses. Many clients benefit from extra support during this process to clarify which foods are problematic. Often, we categorize foods as:

• Red light foods to avoid for 6+ months
• Yellow light foods to watch and eat occasionally
• Green light foods that are generally safe

Why a Personalized Approach Matters

Food reactions are unique, so a personalized approach is key. Through our Road to Remission program, we help you understand your food sensitivities and create a tailored plan. While some people navigate elimination diets on their own, expert support can make it easier to interpret results and monitor reintroductions effectively.

By understanding your food sensitivities and intolerances, you’ll gain invaluable insight into what truly supports your health and what may contribute to discomfort. As your gut heals, you may even reintroduce foods that once caused issues, allowing you to enjoy a balanced, nourishing diet.

Find out more about the Road to Remission from inflammation and autoimmunity here.

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