According to the Paddington Clinic, food intolerances are caused by chemicals that irritate the gut lining which can then affect nerve endings in different parts of the body, they recommend an elimination diet. There are three main chemicals that can cause reactions;
- Amines: Found in cheese, bananas, tomatoes, oranges and chocolate
- Salicylates: Found in tomatoes, capsicum, coffee, dried fruits, avocado and oranges
- Glutamates: Found in mushrooms, parmesan cheese, and soy proteins
The foods listed are common causes of digestive discomfort due to the chemicals found in them. If you experience symptoms of gut irritation after eating, and you are unsure what the cause is, elimination diet may be the simple answer.
What is an elimination diet:
Simply as the name suggests, eliminate certain foods for a period of time, usually three or four weeks, then slowly reintroduce specific foods and monitor your symptoms for possible reactions. Amines, salisylates and glutamates from the diet – it is not a gluten free diet or designed for Coeliacs.
Table Via Precise Nutrition
This is a a guide for how elimination diets work. Use your understanding and knowledge of how your body reacts to certain foods and food groups to assist you with the process. If you notice allergic reactions or symptoms of discomfort from dairy, wheat, gluten, fruit etc, you don’t need to test these.
After you have eliminated certain foods for 2-4 weeks, slowly introduce them into your diet and monitor how your body and mind react. It is a good idea to keep a food journal to monitor your progress.
Symptoms to look out for after reintroducing foods:
- joint pain and/or inflammation
- skin breakouts or rashes
- bowel changes or GI pain
- brain fog
- sinus or other respiratory issues
|Fruits||Almost all fresh fruit||Citrus fruits (orange, grapefruit, lemon, lime, etc)|
|Vegetables||Almost all fresh raw, steamed, sautéed, or roasted vegetables||Tomatoes, eggplant, potatoes (sweet potato and yams are okay)|
|Starch||Rice*, buckwheat*||Wheat, corn, barley, spelt, kamut, rye, oats, all gluten-containing products|
|Legumes||Soybeans, tofu, tempeh, soy milk, all beans, peas, lentils|
|Nuts and seeds||All seeds and nuts|
|Meat and fish||Fish, turkey, lamb, wild game||Beef, chicken, pork, cold cuts, bacon, hotdogs, canned meat, sausage, shellfish, meat substitutes made from soy|
|Dairy products and milk substitutes||Unsweetened rice milk*, almond milk, coconut milk||Milk, cheese, cottage cheese, cream, yogurt, butter, ice cream, non-dairy creamers, eggs|
|Fats||Cold-expeller pressed olive oil, flaxseed oil, coconut oil||Margarine, butter, processed and hydrogenated oils, mayonnaise, spreads|
|Beverages||Drink plenty of fresh water, herbal teas (e.g. rooibos, peppermint, etc.)||Alcohol, caffeine (coffee, black tea, green tea, soda)|
|Spices and condiments||Sea salt, fresh pepper, fresh herbs and spices (i.e. garlic, cumin, dill, ginger, oregano, parsley, rosemary, thyme, turmeric)||Chocolate, ketchup, mustard, relish, chutney, soy sauce, barbecue sauce, vinegar|
|Sweeteners||Stevia (if needed)||White or brown sugar, honey, maple syrup, corn syrup, high fructose corn syrup, desserts|