Instead of 🏃 out and spending tons of 💵 on food sensitivity testing, start with an Elimination diet. ⠀
💫There's a variety you can choose from based on your symptoms and current diagnosis (AIP - autoimmune, Low FODMAP or SCD- SIBO, etc)⠀
🤷🏽♀️If you don't know where to begin, cut out the following for 3 weeks:⠀
These are THE most common culprits of food sensitivities. After 3 weeks, begin to introduce back in one at a time. ⠀
💫Removing all foods simultaneously allows your gut to repair🛠 from continuous inflammation♨️. After healing, reintroduce one at a time and monitor for triggers. Removing 1 food at a time, may not provide relief because you are still eating another perpetrators. ⠀
💫Often when you have one food aggravating your system, you become sensitive to others that may not necessarily be the problem. These secondary foods can show up on your food sensitivity testing and create confusion as to what is the actual offender.⠀
💫When reintroducing, I eat the food I missed the most first (🍳 for me). Try eating it 2x/dayfor 2 days and not on day 3. ⠀
💫If you do have a reaction – such as headache, rash, brain fog, fatigue, digestive reaction, or other symptoms – stop eating it, and write it down. [Once you know a particular food isn’t good for you, remove it again.] The food reaction should go away within a day or two, but for some people it can take longer. Try the next food: Once that reaction goes away, it is time to try the next food.⠀
💫Once you’ve identified your triggers you can successfully avoid them. But the better news is that it may not be permanent. Some people, after an additional period of healing, can reintroduce the foods and be symptom-free. I still avoid corn, dairy, soy and sugar as best I can. I avoid gluten by minimizing processed food (GF alternatives can be just as bad).
This is something you can try on your own for free!
Tag a friend who may find this helpful!
#glutenfree #eliminationdiet #guthealth #sibo #ibs #constipation #diarrhea #brainfog #headache #foodsensitivities #bloating #dairy