You may be interested in:
You may be interested in:
Maybe it will You:
Elimination diet
An elimination diet is not recommended for pregnant and breastfeeding women , as it may cause nutrient deficiencies and, consequently, may negatively affect health. mom and baby development.
Think you may have a food allergy, but you don't know which foods to eat? You are experiencing digestive problems or problems with skin, but you cannot find the cause of a same solutions? The first thing to do is to distinguish between allergies and intolerances. Allergy and intolerance are not the same thing. And many people confuse them. They say they are allergic to milk, eggs, rolls, etc., but their reaction is due to something other than an allergy.
Symptoms that may occur in the course of food allergy :
nausea, heartburn, vomiting and diarrhea, stomach pain
hives, itching, erythema, rash, swelling, angioedema,
swelling of the lips, itchy tongue
runny and stuffy nose, hoarseness and cough, shortness of breath,
burning and watery eyes,
anaphylactic shock,
exacerbation of symptoms of already existing allergic diseases (e.g. atopic dermatitis , allergic rhinitis).
The most common symptoms in the course of food intolerance, also called hypersensitivity includes:
abdominal pain , constipation, flatulence , nausea, diarrhea, vomiting,
body weakness , increased fatigue,
migraines
joint and muscle pain,
acne, skin lesions,
vision disturbances,
difficulty falling asleep, behavioral changes ( 1 ).
If you are experiencing any of the the above symptoms then, an elimination diet may be exactly what you need.
An elimination diet is a short-term plan diet that eliminates certain foods which could cause allergies and other digestive reactions - and then again, one at a time, introduces food. In this way easier determine which foods are or are not well tolerated.
The main reason for an elimination diet is to identify exactly which foods are causing digestive and other health problems. Symptoms that may encourage you to try an elimination diet include: persistent diarrhea, flatulence, constipation, eczema and acne.
It is estimated that 7 million Europeans suffers from food allergies ( 2 ). Food allergy occurs in 8% of children under 2 years of age and about 2% of adults. It is a common disease. Children are usually allergic to eggs, milk, peanuts, soy and wheat. Adults eat nuts (hazelnuts, peanuts, and chestnut), fish, seafood, and some fruits and vegetables. Sensitivity to some allergens (milk and eggs) it subsides with age ( 3 ). This compares to 15 million in the United States - about 4 percent of the adult population and about 8 percent of children. However, these numbers do not include "Intolerance" for food.
You can do allergy tests, however the sensitivity and specificity of these tests is not satisfactory and reaches a maximum of 50%. Therefore, the gold standard in the diagnosis of food allergy is the provocation test ( 4 ). We perform it under the supervision of an allergist. Another solution is an elimination diet, which will help find the culprit in our poor condition.
Very often, it is quite difficult for a person without medical knowledge to distinguish between a classic allergy and a non-atopic reaction and intolerance. It is easiest to look at our body and if:
after eating "suspicious" food we have symptoms of only one organ, e.g. only diarrhea or flatulence, but it does not react our skin and respiratory system then we can assume that this is an antibody-free reaction - non-atopic. It may, of course, happen that it will be atopic (with the participation of antibodies protecting our body against a harmful factor), but of a mild course, with a slight degree of allergy.
we react intensely to food , we have diarrhea, vomiting, our skin itches, becomes hives, it is difficult to breathe, we have a runny nose, cough and shortness of breath, it is very likely that it is an allergy . It is important for this that intolerance does not have the capacity to produce a serious condition - anaphylactic shock. And allergy does. The higher the degree of allergy to a given product, the stronger the reaction ( 5 ).
Which foods are disposed of during an elimination diet and for how long?
Eight foods account for about 90 percent of all food allergic reactions. These include: milk, eggs, peanuts, nuts, wheat / gluten, soy, fish and crustaceans ( 6 ).
Elimination diets differ as to which exactly food is allowed and which eliminated, but most remove all common allergens, including:
Gluten .
Soy.
Peanuts.
Corn.
Alcohol .
Eggs, in some cases.
Usually all packaged, processed products i fast-food.
Some nightshades because they contain compounds that can be allergenic: glycoalkaloids, lectins and calcitriol. The most popular nightshade plants in Poland are:
tomato, pepper (vegetable and spice), potato;
eggplant, goji berries, Peruvian apple fruit;
gooseberries, cherries;
cayenne pepper, allspice, and tobacco.
Most elimination diets last about 3-6 weeks. The antibodies - proteins made by the immune system when the body reacts negatively to food - are thought to dissipate after about three weeks. Usually, this is the minimum time it takes for you to fully recover from sensitivity and notice an improvement in your symptoms.
What symptoms can an elimination diet help?
Even if you think your diet is healthy but still you struggle with health problems that you are not able to resolve, an elimination diet will help you identify which foods are the cause of your problems.
Even if you have had food allergy tests done in your doctor's office in the past and found nothing, you may still be allergic or have a food intolerance that the tests will not show. Food intolerance usually results from the inability to completely digest or metabolize food. Symptoms - gas, gas, nausea, and diarrhea - overlap with those of irritable bowel syndrome (IBS), and food intolerance can trigger episodes of IBS.
A food allergy is an overreaction of the immune system to a specific food protein, but similar effects can occur even when someone does not have a known allergy. Eating protein digestive system that is not well tolerated, can cause a variety of reactions, causing symptoms such as rash, hives, swelling, difficulty breathing and various gastrointestinal pains.
Identifying and removing allergies and hypersensitivity is critical to your overall health. When you struggle with Unidentified food sensitivities, your body is constantly subjected to harmful reactions that can cause harm in many ways. Food intolerances and allergies are correlated with an increased chance of developing:
Chronic fatigue.
Arthritis.
Asthma.
Shortage nutrients.
Mood disorders, including depression and anxiety.
Exacerbations of skin inflammations such as eczema, hives and acne.
Autoimmune disorders.
Atherosclerosis (hardening of the arteries, a precursor to heart disease).
Fall cognitive abilities and neurodegenerative diseases including diseases Parkinson's and dementia.
Learning difficulties, ADHD.
The problems with sleep or insomnia.
Burnout of the adrenal glands (also called adrenal fatigue).
Pain muscles and joints such like arthritis.
Weight gain and obesity.
Migraine pain head.
The problems with kidneys and gallbladder.
According to the report in 2019 published in Alternative and Complementary Therapies ( 7 ), when a 50-year-old woman with multiple symptoms followed an elimination diet for 9 weeks, she experienced symptom relief and improved nutrient intake. Scientists suggest that eliminating these problem foods reduced the load on the immune system and allowed the body to repair and heal.
6 The benefits of an elimination diet:
1. Helps you discover unknown food allergies.
It's very common to experience persistent digestive problems, even while eating a healthy diet. Why? Because it only takes one or two unidentified food allergens to make a big impact.
In one study, 52 patients with eosinophilic esophagitis - a disorder of the esophagus caused primarily by food allergies - were placed on an elimination diet. 2014 study published in Journal of Allergy and Clinical Immunology. Seventy percent of patients experienced remission!
During the study, patients dropped out of four major the groups of food allergens over the six-month period were: dairy products, wheat, eggs and legumes. U 65-85% in patients, only one or two of the causative agents of the disease were responsible for causing the disorder. Milk was identified as the main allergen in 11 patients (50% in total) patients), eggs in eight patients (36%), wheat in seven patients (3%) and legumes in four patients (18%). ( 8 )
These patients did not know that are allergic to these products, so they did not respond to previous treatments until allergens were identified. In the end they experienced improve their health and provide relief when certain allergens have been removed long term. Removing certain allergic foods is the most obvious and necessary step in the natural treatment of food allergies.
2. It helps to reduce the symptoms of IBS or irritable bowel.
When 20 IBS patients were placed on an elimination diet in a 2006 study by the University of Kansas Medical Center, 100% of patients experienced significant improvements in digestive symptoms. ( 9 )
Elimination diets were based on the results of tests performed to identify the food panels . After six months on an elimination diet and taking probiotics, the patients were reassessed - and each reported improvement in bowel movements and control of IBS symptoms. Scientists also found that 100% of patients had elevated levels of beneficial bacteria present in the intestinal flora.
3. Useful to treat leaky gut syndrome.
In many cases, leaky gut syndrome is the underlying cause of allergic reactions, autoimmune disease, and whole-body inflammation. Leaky intestines occur when the lining of the digestive tract forms small holes that allow certain substances to enter the bloodstream, damaging the system. ( 10 )
Leaky gut is a major contributor to autoimmune diseases such as Crohn's disease and ulcerative colitis. The development of a leaky gut can also cause malabsorption of important minerals and nutrients - including zinc, iron, and vitamin B12. Leaky gut is thought to be often caused by gluten intolerance, but it can also result from a host of other food allergies and food sensitivities.
4. Provides relief from skin irritations such as eczema and acne.
There is strong evidence that skin conditions such as eczema and acne are associated with undiagnosed food allergies.
For example, a study by the Institute of Special Medicine in Rome found a strong association between adult eczema symptoms and food allergens. When 15 adults with eczema were put on an elimination diet, 14 experienced significant improvements in skin symptoms.
The most common allergens were nuts, tomatoes, milk, eggs and grains. Six of the fifteen patients tested positive for allergy to at least one of these foods. Another eight patients were suspected of food intolerance to say the least one food product. IN the result of an elimination diet at 93% people (14 out of 15) improved their skin condition. ( 11 )
5. Helps to prevent or treat learning disorders such as ADHD.
Common food allergens such as gluten and pasteurized dairy products can increase the risk of developing ADHD and autism, as the proteins in these foods can cause gut permeability. This happens when substances leak out of the gut and then recirculate in the bloodstream, sometimes acting like an opioid drug in the brain. When substances enter the bloodstream, they come into contact with a large number of immune cells, which cause inflammation.
High sugar consumption, in addition to deficiencies in zinc, selenium, iron and omega-3 fatty acids, also worsens the symptoms of ADHD. When researchers at the Developmental Brain-Behavior Laboratory at the University of Southampton analyzed the effects of three different diets in children with ADHD, restrictive elimination diets were beneficial in reducing symptoms. ( 12 )
Many other studies, such as that conducted in 2012 by the Department of Neurology at Children's Memorial Hospital in Chicago, found that ADHD symptoms are lower in children when sugar is reduced in the diet, the additive and preservatives are removed, and fatty acid supplements such as omega-3s are supplemented. ( 13 )
6. Fights migraine headaches.
Elimination diets are an effective and inexpensive therapeutic strategy for patients suffering from frequent migraine headaches.
When 21 patients started an elimination diet - removing common allergens identified by the IgG antibody screening test - most patients experienced a significant improvement in symptoms compared to when they first started the diet. Following the elimination diet, patients reported significant differences in the number of migraine attacks they experienced every month, the duration of the attacks, and the level of pain intensity. ( 14 )
How to carry out elimination diet.
Here are the steps you need to follow to successfully complete an elimination diet:
Stop eating all the common allergens / sensitive foods in the list below for about three weeks. Removing foods from your daily diet is a key step in an elimination diet as you will begin to recognize unknown allergies or sensitivities.
During this time, read food labels carefully to make sure you are truly avoiding even trace amounts of these foods. During these three weeks, you can keep a food diary to record how you are feeling. This will come in handy when you start bringing food back in.
After three weeks, re-enter one food group at a time. Eat suspect food every day if you can for about 1-2 weeks and write down your symptoms. Notice any changes in symptoms between the elimination phase and the reintroduction phase.
If your symptoms return after you start eating one of the suspect foods, you can confirm that the food is the trigger by eliminating it again. The goal is to see if your symptoms recur after removing the food. You can see that the process is a bit trial and error, but it shouldn't take more than 4-6 weeks to pinpoint the foods that may eventually improve your symptoms.
The biggest "criminals" to avoid on an elimination diet:
Gluten
Gluten.
Milk products.
Soy.
Corn.
Peanuts.
Citrus fruits.
Hydrogenated oils (found in margarine, soups in powder, cheese melted, biscuits, cookies, salty snacks, sweets, ready sauces - for example, mayonnaise or barbecue sauces).
Added sugars ( 15 ) .
Sometimes alcohol and caffeine.
Sometimes vegetables from the nightshade family.
Processed products (eg fast food).
Eggs.
Fishes and seafood.
Why these products?
According researchers from the University of Maryland in the United States alone, more than 1.5 million people suffer from hypersensitivity to gluten . A large percentage of people react to gluten either from gluten allergy or from intolerance.
Allergy to milk is also common as standard milk pasteurization destroys essential enzymes and it can cause allergies.
Among 100 people who say they are allergic to milk, only 10 percent. he is indeed allergic. 90 percent these are other problems, e.g. u 30-40% society is lactase deficiency or impaired lactose tolerance (16). There are also other disorders that occur after milk consumption.
Soy and corn are the two largest GMO crops in the world. About 90% (or more) of corn and soybean products are genetically modified seeds. Peanuts and citrus fruits are also common allergic reactions.
Meanwhile, many studies show that when you are allergic or sensitive to one common allergen, such as soy, there is a good chance that you are also allergic to another, such as peanuts. This is because the protein molecules in common allergenic foods are very similar to each other and cause similar inflammatory responses. ( 17 )
Both the peanuts themselves ( peanuts ) and peanut butter are very strong food allergens. In contrast, peanut oil, if obtained correctly, is protein-free and in conjunction with does not cause allergies ( 18 )
Trans fats also called (hydrogenated) they create chronic inflammation throughout the body and can cause disease. Good fats, on the other hand, are essential for hormone production, weight loss, cell healing, and anti-inflammatory.
Sugar offers small amounts of vitamins and minerals, and also causes elevated levels of glucose and insulin, which as a result favors inflammation and deficiencies energy.
Some alcohols such as red wine or gluten-containing beers can cause allergic reactions and digestive symptoms. But even if not It is best to eliminate all alcohol to help your body detoxify. Alcohol can increase the growth of yeast and harmful bacteria in your gut, reduce energy levels, lower your mood and only complicate existing health problems.
What about nightshade and? If you are someone who struggles with food sensitivities, allergies, autoimmune disease, inflammatory bowel disease, or leaky gut syndrome, chances are that a group of vegetables called nightshade can contribute to your health. Nightshade vegetables are perfectly healthy for most people, but for some they can act as a trigger similar to wheat or dairy and cause severe immune responses. The most commonly consumed nightshades are potatoes, tomatoes, eggplant and peppers.
Why should you avoid processed foods and? We all know that profit is the only thing that counts in the production of processed foods. Packed with chemicals allows for a long shelf-life, and the taste is so composed, using artificial flavor enhancers, that the consumer eagerly reaches for the product. Such "food" is supposed to taste and encourage the consumer to buy it. It is always worth remembering that eating processed foods puts a heavy strain on our body and immune system. Such products not provide us with nutritional value - which weakens our body. On the other hand, a long list of chemical additives can cause our body to have the problem with tolerating them, which may eventually end food allergy or poisoning.
Symptoms of an allergic reaction can occur after the consumption of any species of seafood or molluscs . However, the most frequently reported cases are allergies to crayfish, oysters, clams, shrimps, lobsters, crabs, squid, snails, and also to octopus . They all show strong allergenic potential, which means that even the consumption of a small amount of them may cause a very strong allergic reaction, and thus dangerous for the patient.
Egg allergy is one of the more common allergic diseases. As research shows, most people with egg allergies are actually allergic to egg white, not yolk. However, anyway allergic to eggs they must avoid both ingredients. It is not easy because the egg is hidden in a huge number of food products, such as pastries, pasta, dumplings, pates and even in bouillon cubes. Eggs are a source of protein, so they should be replaced with other products such as dairy, lean meat (e.g. chicken, turkey), fish (e.g. salmon, tuna), tofu, beans.
Vaccine viruses against measles , mumps and rubella (e.g. MMR), and against influenza
and yellow fever. They are grown in chicken embryo fibroblasts, and the substrates contain small amounts of chicken egg proteins. For this reason , these vaccines may or may not cause an allergic reaction and even anaphylactic shock in people allergic to chicken eggs.
However, such situations occur very rarely and doctors ensure that vaccination of people allergic to chicken eggs, is completely safe against all viruses.
Why does an elimination diet work and how does it work?
A very large part of our immune system, about 70 percent, it exists in our digestive tract, especially the intestines. That's why our gut and brain work closely together. Every time food travels through our digestive tract, our intestines send signals to our brain - and vice versa.
Inside the intestines, we have the so-called enteric nervous system , a series of neurotransmitters capable of sending chemical messages to the brain. This information they allow free digestive enzymes, hormones, but also reactions inflammatory.
This communication back and forth allows us to find out when we are hungry and when we are full. In this way, our gut and brain work together to transmit symptoms of food intolerance, allergy, bacterial infection, or nutrient deficiency. When you eat something that "sounds the alarm" in your body, your immune system and brain respond by creating inflammation - swelling, pain, tenderness, and sometimes visible redness which is the result of our white blood cells reacting. Yes, the body try protect us from infections and foreign organisms.
During an elimination diet we do not eat foods that cause these problems. This usually lasts for a month. We then re-introduce the products one by one to see how we feel when we eat them again. If the inflammatory responses stop after removing a particular food, but come back when you put it back in, it is clear that the foods should be eliminated from our daily menu altogether.
Who should eat the diet properly elimination?
Each of us should follow an elimination diet at least once in our life. Very often we don't realize we have symptoms until we experience what it's like to live without them. You may find you have frequent headaches or acne breakouts because they run in your family, but after following your diet, you may find that the symptoms these subside.
Anyone struggling with an autoimmune disease or metabolic syndrome.
People with chronic body aches and inflammatory pains.
People with skin irritations.
Anyone with low energy levels despite a healthy diet.
Anyone with known food allergies where symptoms persist.