Have you ever wondered why eating something that is regarded as healthy, such as an apple, a lentil salad or drinking kombucha but then you have felt awful after having it. Or experience food intolerances and not known why?
Does any of the following relate to you?
You have increased your intake of plant-based meals or gone Vegan and initially feel great; however, over time, you start to experience increased bloating, constipation or diarrhoea, as well as joint pain, brain fog and skin issues.
You can't tolerate sauerkraut or Kombucha.
You are eating a very healthy diet but experience reoccurring joint pain, skin issues and general fatigue.
Eczemca is out of control, and you have no idea what's causing it
You have excluded so many foods; you have nothing left to eat.
You eat well but are still low in zinc and iron.
If so, this blog is written just for you.......
There is a term used called "bio-individuality" This means that one person's food can be another person's poison. Many factors drive these reactions / food intolerance, including genetics, the environment (chemicals, mould exposure, etc.), your gut health, microbiome, and liver. There is no one diet that works for everyone, as everybody's needs are different; that's why it is vital to work with someone who has a deep understanding of the chemical makeup of food and food intolerances to identify what foods may be causing issues. Certain bacteria in our digestive system can also add to these issues; for example, candida releases oxalates, and a diet rich in oxalates can cause inflammation and joint pain; once the candida is under control, the oxalates are no longer an issue. Other environmental factors include Mould exposure, which can also exacerbate symptoms.
The good, the bad, and the ugly
Some foods contain proteins known as anti-nutrients. These compounds are naturally occurring substances found in plants and can have various effects on human health. Anti-nutrients are a plant's defence mechanism. Plants produce these compounds as a means to protect themselves from pests, diseases, and predators. They act as deterrents, inhibiting the growth and survival of harmful organisms. These can also hurt us when consumed in large amounts or if the food / grains is not prepared correctly.
Anti-nutrients can interfere with the absorption of certain nutrients in the human body. For example, phytic acid, found in foods like grains, legumes, and nuts, can bind to minerals such as iron, zinc, and calcium, reducing their bioavailability. Over a period of time, this can potentially lead to mineral deficiencies. This is why many cereals are fortified with synthetic vitamins and minerals.
Some anti-nutrients, such as trypsin inhibitors found in soybeans and protease inhibitors in legumes, can inhibit the activity of digestive enzymes. These enzymes are responsible for breaking down proteins into amino acids for absorption. When the activity of these enzymes is hindered, protein digestion may be less efficient, potentially affecting overall nutrient absorption.
Here is a list of other potential problem-makers
Oxalates are one type of anti-nutrient found in certain foods, for example, spinach, rhubarb, almonds and beetroot. In some people, excess oxalate intake can contribute to the formation of kidney stones and increase joint pain.
Saponins are a diverse group of chemicals found in various plant sources, including chickpeas, beans, oats, quinoa, amaranth, sunflower seeds, licorice and boiled potatoes. They derive their name from their soap-like properties, as they can produce a lathering effect when mixed with water (think of the aqua faba in a can of chickpea. The issue with Saponins is that in some people, they can interact with the gut lining and affect the gut wall's permeability as well as the function of the cells lining the gut, leading to increased permeability (leaky gut). This increased permeability may allow proteins and other substances into the bloodstream, increasing the risk of food allergies/intolerance. However, it's important to note that the effects of saponins on gut permeability can vary depending on the type and concentration of saponins consumed.
Lectins are carbohydrate-binding proteins that are present in various plants. Foods rich in lectins include legumes (such as beans, lentils, and peas), grains (like wheat, barley, and rice), and some vegetables (such as tomatoes, potatoes, and eggplant). The levels of lectins can vary among different plant species and varieties, and they are typically found in higher concentrations in raw or undercooked forms of these foods. Impact on digestion and health: Some studies suggest that lectins can bind to the gut lining and interfere with nutrient absorption. This can lead to gastrointestinal symptoms such as bloating, gas, and diarrhoea in susceptible people.
Nightshades include popular food items such as tomatoes, potatoes, peppers (bell peppers, chilli peppers), eggplants, and certain spices like paprika and cayenne pepper. While millions of people consume nightshades without any issues, some people may experience sensitivities or adverse reactions to these foods, including digestive discomfort, joint pain, skin issues/eczema, or other symptoms. Some people with certain inflammatory conditions, such as rheumatoid arthritis or inflammatory bowel disease, may choose to avoid nightshades based on anecdotal evidence suggesting a potential link between nightshade consumption and increased levels of inflammation.
Salicylates are a group of natural compounds found in many fruits, vegetables, herbs, spices, other plant-based foods, medications such as aspirin and many personal care products. Salicylates are present in various plant foods, including but not limited to fruits (such as berries, apricots, avocados, dates, oranges, pineapple), vegetables (such as spinach, broccoli, olives, mushrooms, and tomatoes and cucumbers), and herbs (such as peppermint, dill). Soy sauce, chocolate, and sensitivity are known as salicylate sensitivity or salicylate intolerance. Symptoms of salicylate sensitivity can vary widely and may include respiratory symptoms (such as asthma and nasal congestion), gastrointestinal symptoms (such as bloating, diarrhea, and abdominal pain), skin reactions (such as hives and itching), and other symptoms like headaches and behavioural changes. It's important to note that salicylate sensitivity differs from salicylate allergy, a rare immune-mediated response. Salicylate sensitivity is often dose-dependent, meaning that symptoms may occur when a certain threshold of salicylate intake is exceeded. A common sign of salicylate sensitivity is when someone can not tolerate aspirin. Salicylate sensitivities are even more prevalent among individuals with autism and ADHD and may be a key player in many gastrointestinal disorders, such as Inflammatory Bowel Disease, Colitis and Crohn’s Disease.
Histamine is not an anti-nutrient but is naturally present in many foods; some people may be more sensitive to its effects and need to limit their intake of high-histamine foods. Histamine intolerance occurs when there is an imbalance between histamine production and breakdown in the body. As a result, excess histamine can accumulate in the body, leading to symptoms such as headaches, migraines, nasal congestion, hives, digestive issues (e.g., bloating, diarrhoea), and skin problems (e.g., itching, flushing). Certain foods are naturally rich in histamine or can trigger the release of histamine in the body. Examples of high-histamine foods include aged and fermented foods like aged cheeses, cured meats, sauerkraut, fermented beverages (such as wine, beer, and kombucha), pickled foods, smoked fish, and certain shellfish. Also, leftovers can accumulate higher histamine levels, especially when not stored correctly.
Gums are food additives that include Xanthan Gum, Gum Arabic, Gum, and locust bean gum. They are commonly found in healthy, processed foods and milk alternatives. While most people do not experience adverse effects from gums, they can be problematic for anyone with ongoing digestive issues.
So what can you do.....
Anti-Nutrients
The good news is that you can do several things to help reduce the anti-nutrient effects of certain foods. Soaking, fermenting, and cooking foods can help break down or inactivate anti-nutrients, improving nutrient availability. Soaking nuts, legumes, and grains and slow cooking times can reduce the phytic acid.
Soak grains/legumes/grains before using; soaking at room temperature for 24 hours reduced phytic acid levels by 16–21 per cent (drained and rinsed several times before cooking)
Rinse canned beans before adding them to meals/salads to help reduce their phytic and saponin content.
Cooking grains/legumes/grains in the traditional ways
Cook veggies high in oxalates, including kale, spinach
Washing quinoa with hot water can decrease the saponin content by up to 20%.
Roast / fried potatoes reduce the saponins content (however, boiled potatoes retain their high levels and can be problematic).
Additionally, consuming a diverse and balanced diet that includes a variety of foods can help mitigate the potential negative impact of anti-nutrients. It's important to remember that the presence of anti-nutrients should not overshadow the nutritional benefits of a varied and balanced diet. Most anti-nutrients are not harmful when consumed as part of a diverse diet, and the potential health benefits of phytochemicals in plant-based foods should be considered. Individual dietary needs and tolerances may vary,
While for the majority of us, lectins offer some advantages, despite their potential benefits, people who should avoid lectins include:
Those with allergies to lectin-containing foods
Those with a digestive sensitivity like IBS (irritable bowel syndrome) or IBD (inflammatory bowel disease)
Anyone with autoimmune diseases
Histamines / Salicylates / Gums
If you have any issue with any of these, the best way is to reduce/avoid them where possible; these can accumulate in the body, and symptoms appear when the body has had too much.
Both Histamine and Salicylates are dose-dependent.
High doses of omega-3 have been shown to help reduce salicylate sensitivity.
Just because you can't tolerate a particular food now does not mean you need to avoid it forever. By looking at the cause of the intolerance and addressing the underlying issues, the majority of foods can be added back to your diet. (This, of course, excludes foods that may cause an anaphylaxis reaction). The key lies in listening to your own body, it’s best to monitor any side effects after eating certain foods and if they don’t sit right with you, you may want to consider reducing or avoiding them.
It can take time to work out what foods may be causing issues; that's why working with someone with the knowledge and experience in this area is highly recommended.
If you think you may be reacting to food and have no idea where to start, contact me.