Managing Food Sensitivities and Intolerances

Create a personalized food list

Based on your findings during the reintroduction phase, develop a personalized list of foods to avoid or consume in moderation. This list should be easily accessible and serve as a reference when planning meals, grocery shopping, and dining out. Save it to your computer and don’t lose it. You worked very hard to get this information.

Plan balanced meals

Design your meals to include a variety of nutrient-dense, whole foods that do not contain your identified triggers. Ensure your meals are balanced, containing a mix of lean proteins, healthy fats, and low-glycemic carbohydrates to support optimal health.

Read food labels carefully

When purchasing packaged or processed foods, always read the ingredient list to ensure that your food triggers are not present. Be aware that ingredients can have multiple names, so familiarize yourself with alternative terms for your specific sensitivities.

Cook at home

Preparing meals at home allows you to have complete control over the ingredients used, making it easier to avoid potential triggers. Experiment with new recipes and substitute safe ingredients for those that you are sensitive to.

Communicate your needs when dining out

When eating out or attending social events, do not hesitate to communicate your dietary needs to the restaurant staff or your host. Most establishments are accommodating and can help you navigate the menu or make modifications to dishes.

Seek support

Share your dietary needs with friends and family, so they can better understand and support your journey. You may also find it helpful to join online forums or support groups to connect with others who share similar experiences.

Monitor your symptoms

Keep track of any symptoms that arise after consuming certain foods, even if they were not identified as triggers during the reintroduction phase. Your body may develop new sensitivities over time, so it is essential to stay vigilant and adapt your diet accordingly.

Consider supplementation

Depending on the severity of your food sensitivities, you may benefit from specific supplements that aid digestion or help manage symptoms. Consult a healthcare professional to determine which supplements, if any, may be appropriate for your needs.

Practice self-compassion

Managing food sensitivities and intolerances can be challenging at times. Remember to be kind to yourself and recognize that it is a learning process. Strive for progress, not perfection, and know that your efforts are contributing to your long-term health and well-being.