- By Prerna Targhotra
- Sun, 01 Sep 2024 05:51 PM (IST)
- Source:JND
Ways To Manage Food Sensitivities: Involving adverse reactions to certain foods that may not be as immediate or severe as food allergies but can still lead to significant discomfort and health problems is referred to as food sensitivities. Unlike food allergies, which trigger an immune response that can cause severe symptoms such as anaphylaxis, food sensitivities usually result in less intense and delayed symptoms.
These can manifest as digestive issues like bloating, gas or diarrhoea, and can also include headaches, fatigue, and skin irritations. To effectively manage food sensitivities, it’s essential to recognize how specific foods affect the body, identify the symptoms, and differentiate them from other food-related issues. A thorough understanding of food sensitivities allows individuals to make better dietary choices and implement strategies to alleviate their symptoms.
According to Dr Mickey Mehta, Global Holistic Health Guru, while eliminating trigger foods is essential, a balanced diet can also play a crucial role in alleviating symptoms and promoting overall health. Food sensitivities occur when the body reacts to specific foods, leading to inflammation and discomfort. Some common culprits include gluten, dairy, soy, and nuts. Unlike food allergies, sensitivities don't involve an immune system response, but can still significantly impact quality of life.
Also, integrative nutrition encourages diverse, whole-food-based food while avoiding processed foods and known allergens. This approach considers the individual's unique biochemistry, lifestyle, and environment to craft a personalised nutrition plan.
The Ayurvedic philosophy also suggests choosing foods that align with one’s dosha (body type) and digestive capacity. This ancient system of medicine believes that when the body is in balance, it can better manage sensitivities and tolerate a wider variety of foods.
Mindful Eating is the most crucial philosophy that encourages individuals to be fully present during meals, paying attention to how their bodies react to different foods. This practice fosters awareness and helps identify potential triggers of food sensitivities, promoting a more intuitive and personalised approach to eating.
Key Principles Of Balanced Diet
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Ways To Manage Food Allergies (Image Credits: Canva)
1. Eat whole foods: Focus on unprocessed, whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
2. Variety is key: Include a wide range of foods to ensure exposure to essential nutrients and minimise reliance on single food groups. Include a rainbow in your meals.
3. Hydrate adequately: Drink plenty of water to help flush out toxins and support digestion.
4. Include gut-friendly foods: Nourish the gut with fermented foods like yoghurt, kefir and sauerkraut, and prebiotic-rich foods like asparagus and bananas.
Strategies For Combating Food Sensitivities
1. Eliminate and reintroduce: Remove suspected trigger foods for 2-4 weeks, then reintroduce them one at a time to monitor reactions.
2. Rotate foods: Rotate protein sources, grains, and vegetables to minimise exposure to single food groups.
3. Choose gentle alternatives: Opt for gluten-free grains, lactose-free dairy, or nut-free snacks when necessary.
4. Consider supplements: Certain supplements like probiotics, omega-3 fatty acids, and digestive enzymes may help alleviate symptoms.
Foods To Emphasise
1. Omega-3-rich foods: flaxseeds, walnuts, and chia seeds may help to reduce inflammation.
2. Antioxidant-rich foods: Berries, leafy greens, fruits, green tea, and vegetables help combat oxidative stress.
3. Fibre-rich foods: Whole grains, fruits, and vegetables support healthy digestion as they act as a cleaning brush in the body.
4. Probiotic-rich foods: curd, buttermilk, rice kanji, dosa/uttapam, help with a diverse gut microbiome
A combination of mindful eating, ayurvedic philosophy (eating the dosha-specific foods), creative and curative nutrition coupled with natural elements, and breath work are the key factors to keep you energised, revitalised and immunised.