Having a problem with food can be incredibly annoying and can cause problems with your eating habits, making you eat too much or too little, depending on the foods that are causing you problems and ruining the Balance of Nature. If you can’t figure out what you’re sensitive to, you might end up cutting out more things than necessary or skipping meals entirely.
To better take care of your food intake, you should identify exactly which foods are causing you issues and remove them from your diet.
Sensitivity or Allergy?
There are different levels of food sensitivity, and they can be tracked along with your daily intake of food. Based on the symptoms that you experience along with the food you eat, you could be experiencing a sensitivity/intolerance or a full-blown allergy.
Symptoms of food intolerance include:
Symptoms of a food allergy include:
Track Everything You Eat
The best way to figure out what food is causing you problems is to keep track of absolutely everything that you’re eating in a day. Make sure to keep a detailed food diary, taking notes any time something causes an issue.
This way, you’ll be able to pick up on any common threads between foods and symptoms. For example, if you’re feeling gassy and bloated, you may notice that those feelings come on after you’ve consumed a dairy product.
Start an Elimination Diet
Elimination diets can be annoying, but they’re a necessary step in helping you feel better. Eliminate popular allergens and foods that commonly cause sensitivities and eat only a plain diet for 2 to 3 weeks.
You should eliminate the following foods:
- Citrus fruits
- Nightshade vegetables
Add Foods Back In
Slowly, over a period of a few weeks, you should introduce food groups back in one at a time. Pick one group and introduce only that food back into your diet for 2-3 days while tracking what you eat and any symptoms that you experience.
Continue this method until you’ve introduced all foods back into your diet. If a food causes issues, remove it again and markdown your sensitivity to that food. You should continue through the process as it’s possible to have many different food sensitivities. Stopping when you find the first one may cause you to have to redo the test again in the future.
You should look for the following symptoms:
- Rashes or skin changes
- Joint pain
- Difficulty sleeping
- Changes in breathing
- Stomach pain
- Changes in bowel movements or habits
Get a Food Sensitivity Test
Another way to test food sensitivity is to participate in food sensitivity testing. You can skip the elimination diet or use the food testing as a way to back up whatever information you found in your own study.
You can receive a food sensitivity test at the request of your doctor, or you can order one online and complete it within your own home. The food sensitivity test requires either a blood draw or multiple finger pricks.
Depending on which online test you opt for, you may be required to schedule an appointment to have your blood drawn. Tests that require you to have your blood drawn may be more accurate than self-administered finger-prick tests.
After the test has been administered you’ll receive a panel of your results stating everything you may have a sensitivity to. These tests often test for the most common food groups only, so if you have a very random or uncommon food allergy or sensitivity, these tests won’t tell you that.
No matter which option you choose, you’ll be able to identify the foods that are causing you problems, allowing you to remove them from your diet with ease.