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Food sensitivities are on the rise, including issues like sugar and starch intolerance. While full-blown food allergies involve the immune system reacting to certain foods, sensitivities cause more subtle symptoms that can be tricky to identify. Intolerances to sugars like fructose and starches from grains and starchy vegetables can cause digestive issues like gas and bloating, but they can be managed with products like Starchway. By following a step-by-step process, you can get to the root of hidden triggers and take control of your health.
Track Your Diet and Symptoms
The first step is tracking what you eat and any symptoms you experience. Keep a detailed food and symptom journal for at least two weeks. Write down everything you consume for each meal and snack or keep track on your used iphone 14. Note the ingredients in processed foods. Also, record any symptoms like digestive issues, headaches, fatigue, joint pain, skin irritations and more. Look for patterns between your diet and symptoms. If a reaction happens consistently after eating certain items, an intolerance may be the culprit.
Elimination Diet
Once you identify suspect foods, it’s time to eliminate them through an elimination diet. First, cut out the top allergenic culprits like gluten, dairy, eggs, soy, corn, nuts and nightshades. Then remove any other foods that seem to correlate with symptoms based on your food journal. Stick to this limited diet strictly for 2-4 weeks. Keep tracking your symptoms. You should notice improvements if food intolerances were an issue.
Reintroductions
After eliminating trigger foods, systematically reintroduce them one at a time. Start with items you miss the most or suspect the least. Eat the food in its pure form at least twice daily for 2-3 days while continuing to avoid other eliminated foods. Take note of any reactions that may indicate an intolerance. Symptoms may occur immediately after eating the food or take hours or even days to arise. Go slow with reintroductions and give your body time to respond.
Get Tested
You can also get medical testing for immunoglobulin G (IgG) antibodies to foods. Unlike IgE antibodies in allergies, IgG is linked to delayed food sensitivities. A blood sample can detect these antibodies to different foods. However, keep in mind that testing is imperfect and should be paired with your own elimination diet efforts. Tracking your personal reactions to foods is the gold standard.
Rotate Problematic Foods
Some foods may cause symptoms when eaten daily long-term but can be tolerated in moderation. Try rotating your problem foods every 4 days or so. For example, you may do fine with gluten-free grains twice a week, dairy once a week and eggs twice a week by rotating their placement in your meal plan. This way you don’t have to fully eliminate items. Keep tabs on your reactions to determine your tolerance thresholds.
Repair Your Gut
Optimizing gut health aids in healing food sensitivities over time. This may involve supplements like L-glutamine to repair your gut lining. Probiotics containing diverse strains help populate your microbiome with beneficial bacteria. Anti-inflammatory herbs and nutrients like quercetin, zinc and omega-3 fats can calm your immune response. A healthier gut minimizes reactivity to trigger foods.
Following a step-by-step approach helps you unravel the mystery of food intolerances. Be patient, pay attention and you will find the personalized diet that works for your body. Gradually you can tame sensitivities, regain health and enjoy a wider variety of foods again.
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