In our world of gluten-free, egg-free, nut-free, dairy-free, grain-free, soy-free, sugar-free...well let's be honest, we could probably make anything-free these days...it brings up the question, "DO I have a food sensitivity?
Featured is a Periscope recording (although I do believe the hearts and comments are missing in this video attached here. I swear I'm not talking to myself. Check out katch.me/katemarkontc for more vids)...yeah, yeah, you may be sick of hearing me talk about Periscope but I'm kinda addicted. I don't love photos or videos of myself, but I'm obsessed with this idea that I can get my message out there and answer questions LIVE for ANYONE --- pretty freakin' awesome. Considering I just want to impact as many lives as possible...this is an ideal platform!
Here are some notes from the broadcast:
If you think you have a food sensitivity, follow an elimination-provocation diet. Use what we call the 4R Protocol.
1. Remove
Get the offenda outta there!!! For at least 2 weeks (ideally 3-4 weeks), remove the food you believe you may be causing the reaction. Some common assaults: gluten, dairy, nuts, soy, sugar, eggs, corn.
2. Repair
Heal that leaky gut! Make sure you eat to help support the gut: lots of soluble fiber (starchy veggies) and omega-3s (oily fish). Drinking/eating bone broth is also fabulous. Enjoy lots of water and compliment with decaffeinated herbal teas like peppermint. If you are into supplements, you can take L-Glutamine, an amino acid which helps repair the gut lining, or Omega-3 Fish Oil supplements (make sure it is high quality!)
3. Reinoculate
While working to remove the bad guys, you also need to pump up the good guys! Pre and Probiotics are key here. Chow down on these kinda foods: fermented veggies, sauerkraut, kombucha, kefir (but be careful of dairy!), kimchi. You could also take a good quality probiotic. You do not want to take the same probiotic back-to-back ... and same with the foods - you want to mix them up to get different strands in your bod!
4. Reintroduce
ONE FOOD AT A TIME!!! << This is the most important. If you took out dairy, incorporate it all 3 meals on the first day post-removal. Wait 3 days and note any distress: mood, energy, mental clarity, digestive problems, etc. Keep a journal to make this as effective as possible.
Working with an Nutritional Therapy Consultant, or another holistic health practitioner is a great way to make sure you are going through the process correctly and paying attention to the proper signs and symptoms :)
You can also always have a food sensitivities panel done...especially before/after healing your gut - you may be surprised at the changes in the food reactions once that leaky gut is healed!
xo, km