Last week, we chatted about the different types of reactions we can have to food, the biochemical processes that drive the three key food reaction types and why it is important to identify them.

Today, we are going to explore how to test for food sensitivities and what to do to support yourself. Before we explore the testing options.

A refresher on food sensitivities:

Food sensitivities happen when the body produces antibodies (immunoglobulins) to proteins in specific foods, much the same way as it is activated by proteins in bacteria, viruses, yeast, and/or parasites to protect us against infection. This production of immunoglobulins (e.g., IgA and IgG) leads to activation of the immune system and an inflammatory response.

This complex response can cause inflammation at the gut level but can also produce an inflammatory reaction throughout the whole body.

This complex response can cause inflammation at the gut level but can also produce an inflammatory reaction throughout the whole body. The complex nature of these immune reactions, enables food-based sensitivities to trigger a number of different symptoms at varying levels of severity. This is why removing specific foods that trigger these types of reactions can improve a whole host of inflammation mediated aches, pains, and discomforts.

The most common of these complaints are skin conditions (e.g. eczema or psoriasis), GI discomfort (e.g. heartburn or diarrhoea), and behaviour difficulties in children (ADHD or Autism Spectrum Disorder).

Individuals with autoimmune disorders, arthritis and/or recurring migraines also benefit from knowing what foods they are sensitive too as the extra inflammation induced by eating foods that produce these types of immune responses can aggravate their symptoms.

One man's food can truly be another man’s (or woman’s) poison.

Now that your brains have been refreshed on food sensitivities and we have identified why it is important to check for these types of food-based reactions, we can focus on how to test for immune mediated IgG and IgA responses and what to do about them.

ELISA TESTING – the most convenient option

The type of testing we use in the BePure Health Clinic for food allergies and sensitivities is called ELISA (enzyme-linked immunosorbent assay). This standard medical test detects and measures antibodies in the blood, primarily in medical laboratories to identify antibodies related to certain conditions or diseases.

Food Sensitivities and Allergies:

• ELISA Testing: Measures the quantity and type (IgG, IgA, IgE) of antibody reactions to specific food proteins.
  • IgG: Commonly tested for food sensitivities; identifies delayed reactions (48-72 hours post-consumption).
  • IgA: Secreted into digestive fluids, specific to digestive sensitivity symptoms, with a less delayed response.
  • IgE: Indicates immediate allergic reactions, often tested using a RAST test, similar to ELISA.

Testing Process:

• Blood Sample: Required by blood draw or dried blood spot via finger prick.
• Food Lists: Different panels (vegetarian, Asian, specific IgE, IgG, or IgA) tailored to client needs.
• Results Interpretation: Conducted by our practitioners to identify significant food triggers and aid in elimination diets.

Considerations:

• False Positives/Negatives: ELISA tests are not 100% accurate; monitoring symptoms alongside test results is crucial.
• Underlying Health: Focus on gut health is essential for mitigating food reactions, as discussed in our upcoming topic on ‘leaky gut’.

ELISA testing at BePure Health Clinic helps identify food sensitivities and allergies, providing a comprehensive view of an individual's reactions to various foods. Our practitioners guide clients through interpreting results and managing their diet for optimal health.

 

THE ELIMINATION DIET: the most inconvenient option

An elimination diet involves removing and then reintroducing foods to identify any reactions you might be having to what you’re eating. While it’s best done with a practitioner, it’s generally safe enough to try at home.

How It Works:

1. Elimination Phase (4-6 weeks):

   • Remove certain foods from your diet.
   • Focus on hypoallergenic foods that are less likely to cause reactions.
   • Stick strictly to this list. If you slip up, you’ll need to start over.

   Think of it like Monopoly: if you don’t follow the rules, you’re back to the starting line. No passing go, no collecting £200.

2. Reintroduction Phase:

   • After 4-6 weeks, slowly reintroduce avoided foods, one per week.
   • This helps identify any immediate or delayed reactions.
   • The slow pace allows your body to heal and adjust between each new food.

The Goal:

The aim is to give your body a break and a chance to heal during the elimination phase. Then, as you reintroduce foods one by one, you can pinpoint any troublemakers and decide which foods to keep or eliminate from your diet.

By following this process, you can better understand how different foods affect your body and make informed decisions about your diet.

 

HOW TO DO A FOOD ELIMINATION DIET: patience, patience, patience...

 

Step 1: Elimination Phase

First, cut out gluten, dairy, eggs, nuts, seeds, nightshades, grains, legumes, soy, coffee, alcohol, sugar, yeast, and cocoa/cacao for 4 weeks.

Step 2: Observe

Wait and watch for improvements in your symptoms. You should notice some changes within a month, but for some, it might take up to three months to see any difference.

Step 3: Reintroduction Phase

Now, it’s time to slowly bring back the eliminated foods, one at a time.

1. Choose a Food to Challenge:

   • Be ready to eat it two or three times in one day, but not again for the next few days.

2. First Test:

   • Start with half a teaspoon or even less (just a tiny nibble).
   • Wait 15 minutes and see how you feel.
   • If you have any symptoms, stop here. If not, proceed.

3. Second Test:

   • Eat one teaspoon (a small bite).
   • Wait another 15 minutes and observe any reactions.
   • If you have symptoms, stop. If not, proceed.

4. Third Test:

   • Eat one tablespoon (a slightly bigger bite).
   • Wait 2-3 hours and monitor for symptoms.

5. Final Test:

   • Eat a normal-size portion, like ½ cup of mashed potato.
   • Don’t eat that food again for 4-7 days and avoid introducing any other new foods during this period.

Monitor:

Keep an eye on your symptoms over the next 3-7 days. If you don’t experience any adverse reactions, you can reincorporate that food into your diet.

What order should restricted foods be reintroduced?

I have classified foods from lowest to highest likelihood to be problematic into four stages of reintroduction. Start with stage 1 and work your way up to stage 4.

Stage 1: Least likely to be problematic
Egg yolk, ghee from grass-fed dairy, seed-based spices, FODMAP foods if you have been avoiding them, Salicylate or High Histamine foods if you have been avoiding them.

Stage 2: The next least likely to be problematic
Seeds, nuts, alcohol in small quantities (e.g. 120ml wine, 1-3 per week maximum), coffee (occasional - i.e. 1-2x per week), grass-fed butter

Stage 3: Moderately likely to be problematic
Eggplant and sweet peppers, paprika, coffee (daily), cocoa/chocolate, yeast (nutritional and bakers), grass-fed raw cream (not the supermarket stuff), fermented grass-fed dairy: kefir, yoghurt.

Stage 4: Most likely to be problematic
Egg white, chilli peppers, potatoes (better if peeled).

• Within each category, just pick the food that you miss the most to introduce or test out.
• If you have had food sensitivity testing done (IgG/IgA, leave any foods you have an identified sensitivity to reintroduce last and after having done some work on your gut health (and perhaps before nightshades).
• Do not try to reintroduce any foods you have a known allergic reaction to or you already know causes a reaction in your body – your body will appreciate not having to experience the inflammation this will incur.

Symptoms to watch for with reintroduction:

 

• Any symptoms of your disease returning or worsening, e.g., aching joints for Rheumatoid arthritis.
• Any gastrointestinal symptoms: tummy ache, changes in bowel habits, heartburn, nausea, constipation, diarrhoea, gas, bloating, undigested/partially digested food particles in stool.
• Reduced energy, brain fog, or fatigue.
• Strong food cravings (overwhelming need to eat): sugar, fat, pica (mineral cravings - expressed as cravings for non-foods like dirt).
• Trouble sleeping: either falling asleep, staying asleep, or just not feeling as rested in the morning.
• Headaches, migraines, or dizziness.
• Aches and pains: muscle, joint, or tendon/ligament pain.
• Changes in your skin: rashes, acne, dry skin, little pink bumps or spots on your arms, dry hair or nails.
• Mood issues: feeling low, depressed or apathetic, having a lower ability to handle stressful situations, increased anxiety or irritability.

In summary

Food sensitivities can contribute to a whole host of aches, pains and discomfort. While they can be obvious but are also cryptic in nature and can be difficult to identify, which is why we use testing at the BePure Health Clinic to help identify hidden food sensitivities that may be contributing to an individual's symptoms and sense of well being.

This can be done in conjunction with or as an alternative to an elimination diet – an incredible (and cheap!) way of finding food base reactions but do take time, vigilance and dedication.

As we are designed to thrive in nature and need to consume food to survive, it doesn’t make sense for us to react to a large variety of the foods in our environment. This is why it is important to make sure we are looking after our gut health when addressing or preventing food based reactions. This process may require testing but can be significantly improved by just applying the basics.