Discovering Your Food Allergies and Sensitivities
Testing for the 8 common food allergens [Wheat/Gluten, Eggs, Milk/Dairy, Soy, Peanuts, Tree Nuts, Fish and Shellfish] requires a multi-pronged approach. Many times, someone may test negative for an allergy/sensitivity to a certain food with both blood and saliva analysis and yet still benefit from not eating that food. If an allergen has already been detected, especially one that brings about an anaphylactic reaction, there is no need to test it further, and it should not be a part of an elimination diet. The use of the word "diet" in the phrase "elimination diet" does not carry the standard meaning which refers to a special course of food to which one restricts oneself, either to lose weight or for medical reasons. Instead, "diet" refers to the range of foods that one eats. In essence, the eElimination Diet is a tool that helps you analyze, in a practical way, how the foods you typically eat are effecting your standard of health.
The goal of an Elimination Diet is to determine which foods are not tolerated by removing the 8 common allergens from the diet for two weeks and then incorporating them back into your diet one by one to see if there is a reaction. While doing the elimination portion, it is extremely important to meticulously read labels. For example, most chocolate contains soy lecithin and, of course, milk chocolate will contain milk. There can be hidden sources as well such as 'vegetable oil.' In many cases, this non-specific vegetable oil is a combination of soy and corn. If you are in doubt, do not purchase a new product. If you have already purchased a product, you can call the product's consumer information line. Usually, they are more than happy to share this information with you. The elimination diet does require close examination and awareness concerning food intake, but the benefits far exceed the extra work.
The goal of an Elimination Diet is to determine which foods are not tolerated by removing the 8 common allergens from the diet for two weeks and then incorporating them back into your diet one by one to see if there is a reaction. While doing the elimination portion, it is extremely important to meticulously read labels. For example, most chocolate contains soy lecithin and, of course, milk chocolate will contain milk. There can be hidden sources as well such as 'vegetable oil.' In many cases, this non-specific vegetable oil is a combination of soy and corn. If you are in doubt, do not purchase a new product. If you have already purchased a product, you can call the product's consumer information line. Usually, they are more than happy to share this information with you. The elimination diet does require close examination and awareness concerning food intake, but the benefits far exceed the extra work.
The Basics
When challenging foods after the two weeks of elimination, it is important to keep a journal of not only physical symptoms, but emotional symptoms as well. You can start with any food that you choose. The best way is to get a food in
its purest form. For example, eat wheat berries to challenge the wheat/gluten group. If you find the taste disagreeable, you may choose your favorite breakfast cereal but make sure that there are no other of the 8 allergens or their hidden sources, such as vitamin E, which is labeled as tocopherol, and is frequently derived from soy.
If you have a known allergy which leads to an anaphylactic reaction, do not consume that food. If you have consumed that food, call 911 immediately. If you have multiple allergies, please consult your primary care physician or allergist before starting the Elimination Diet program.
After completely eliminating all of the 8 common food allergens for a two week periods, you will begin the challenging phase by adding each food back into your diet individually. For two days, you will eat one serving of the food you are challenging with each of your three meals while noting any reaction. If at any time during the challenge phase you react before the two days are finished, you should stop consuming that food and note it as an allergen. Following any reaction to a food, wait five days for the food to be completely digested and expelled before challenging the next food. If there is no reaction, wait two days before challenging the next food. During this time period, be aware of and note any delayed reaction you may experience. If there is a reaction during this time, then the food is considered an allergen and the delayed reaction may be due to sluggish digestion. Repeat this process until all 8 foods have been tested.
its purest form. For example, eat wheat berries to challenge the wheat/gluten group. If you find the taste disagreeable, you may choose your favorite breakfast cereal but make sure that there are no other of the 8 allergens or their hidden sources, such as vitamin E, which is labeled as tocopherol, and is frequently derived from soy.
If you have a known allergy which leads to an anaphylactic reaction, do not consume that food. If you have consumed that food, call 911 immediately. If you have multiple allergies, please consult your primary care physician or allergist before starting the Elimination Diet program.
After completely eliminating all of the 8 common food allergens for a two week periods, you will begin the challenging phase by adding each food back into your diet individually. For two days, you will eat one serving of the food you are challenging with each of your three meals while noting any reaction. If at any time during the challenge phase you react before the two days are finished, you should stop consuming that food and note it as an allergen. Following any reaction to a food, wait five days for the food to be completely digested and expelled before challenging the next food. If there is no reaction, wait two days before challenging the next food. During this time period, be aware of and note any delayed reaction you may experience. If there is a reaction during this time, then the food is considered an allergen and the delayed reaction may be due to sluggish digestion. Repeat this process until all 8 foods have been tested.
Advanced Information
Downloadable Elimination Diet Food Diary - Keeping good notes while on the Elimination Diet is important in order to understand the source of your symptoms. This chart will help you track what foods worsen which symptoms and how sensitive you are to any particular food.
Downloadable List of Symptoms and Disorders - Diagnosable diseases and disorders including mental, emotional, and physical symptoms can be exacerbated while food allergens and food intolerants remain in the diet. This can include irritable bowel syndrome, hyperactivity in children and adults, compulsive eating, headaches, and post nasal drip. You may benefit from pinpointing your food allergies and sensitivities with an elimination diet if you have 5 or more symptoms on the downloadable list. If you have a known allergy which leads to an anaphylactic reaction, do not consume that food. If you have consumed that food, call 911 immediately. If you have multiple allergies, please consult your primary care physician or allergist before starting the Elimination Diet program.
Downloadable Shopping List - Want to know what foods are free of the 8 common food allergens? This convenient two-page list has both an alphabetical and a categorical list. Print it out and keep it in your wallet for a handy reference.
Check back soon for more information such as:
Flow chart
Hidden ingredients list
Best foods to eat during the reintroduction phase
Flow chart
Hidden ingredients list
Best foods to eat during the reintroduction phase
To ensure your best health, please consult your primary care physician or allergist before beginning the reintroduction phase of the elimination diet.
Photographs and food styling by Krista J. Essler, LAc, BAE
© Essler Wellness Enterprises 2011
© Essler Wellness Enterprises 2011
