Food sensitivities, also known as food intolerances, are becoming increasingly recognized as a significant factor in many chronic symptoms. Unlike food allergies, which trigger immediate immune responses, food sensitivities can cause a wide range of delayed symptoms, making them difficult to identify.
Understanding Food Sensitivities
A food sensitivity occurs when your body has trouble digesting certain foods or reacts negatively to specific compounds in foods. These reactions typically don't involve the immune system's IgE antibodies (as seen in allergies) but may involve other immune pathways or digestive issues.
Common Symptoms of Food Sensitivities
- Digestive issues: bloating, gas, diarrhea, constipation, nausea
- Neurological: headaches, migraines, brain fog, difficulty concentrating
- Skin problems: eczema, rashes, hives, acne
- Respiratory: nasal congestion, sinus issues
- Musculoskeletal: joint pain, muscle aches
- Energy and mood: fatigue, anxiety, depression, irritability
The Most Common Food Sensitivities
1. Gluten
Beyond celiac disease, non-celiac gluten sensitivity affects a significant portion of the population. Symptoms can include digestive issues, fatigue, joint pain, and neurological symptoms like brain fog.
2. Dairy
Lactose intolerance is well-known, but many people also react to casein or whey proteins in dairy. Symptoms range from digestive upset to skin issues and respiratory problems.
3. FODMAPs
These fermentable carbohydrates found in many foods can cause significant digestive distress in sensitive individuals. High-FODMAP foods include certain fruits, vegetables, grains, and sweeteners.
4. Histamine
Histamine intolerance occurs when the body can't break down histamine efficiently. Aged foods, fermented products, and certain fresh foods can trigger symptoms like headaches, hives, and digestive issues.
5. Oxalates
Found in many plant foods like spinach, almonds, and chocolate, oxalates can cause problems for some people, particularly those prone to kidney stones or with certain gut health issues.
6. Nightshades
Tomatoes, peppers, eggplants, and potatoes contain compounds that some people find inflammatory, particularly those with autoimmune conditions or joint issues.
7. Eggs
Both egg whites and yolks can cause reactions. Egg white sensitivities are more common and may cause digestive or skin symptoms.
8. Nuts and Seeds
Beyond true nut allergies, many people have sensitivities to specific nuts or seeds that cause digestive upset or skin reactions.
Why Food Sensitivities Develop
Several factors can contribute to developing food sensitivities:
- Gut health: Intestinal permeability ("leaky gut"), dysbiosis, or insufficient digestive enzymes
- Chronic stress: Impacts gut function and immune regulation
- Overexposure: Eating the same foods repeatedly
- Genetic factors: Enzyme deficiencies like lactase deficiency
- Medications: Antibiotics, NSAIDs, and acid blockers can affect gut health
- Infections: Gut infections can trigger lasting sensitivities
Identifying Your Food Sensitivities
The Elimination Diet Approach
The gold standard for identifying food sensitivities is an elimination diet followed by systematic reintroduction. This involves:
- Elimination phase (2-4 weeks): Remove common trigger foods
- Reintroduction phase: Add foods back one at a time, 3-7 days apart
- Monitoring: Track symptoms carefully during both phases
Why Carnivore Works for Many
The carnivore diet serves as an effective elimination diet because it removes virtually all common triggers at once. By eating only animal foods, you eliminate:
- Gluten and all grains
- Most FODMAPs
- Plant toxins and antinutrients
- Oxalates and lectins
- Nightshades and other problematic plants
- Most histamine triggers (if eating fresh meat)
The Importance of Tracking
Because food sensitivity reactions can be delayed by hours or even days, careful tracking is essential. Key things to record include:
- Everything you eat and drink
- Time of consumption
- All symptoms with severity ratings
- Time symptoms occur
- Sleep quality and duration
- Stress levels
- Bowel movements
- Energy levels throughout the day
Moving Forward
Identifying food sensitivities is a journey that requires patience and consistency. The delayed nature of reactions makes it essential to track carefully over weeks or months. Many people find relief through elimination diets like carnivore, which removes common triggers and provides a clean baseline from which to identify problem foods.
Remember that food sensitivities can change over time. With gut healing and proper management, some sensitivities may resolve, while new ones can develop. Regular tracking helps you stay aware of your body's responses and adjust your diet accordingly.