Allergies & Food Sensitivities (6)
Monday, 12 August 2019 18:14
Common Ingredient Replacements to Use in Your Recipes
Written by Deanna
Have you been wanting to ditch the dairy and see what changes you notice? Or perhaps you want to try out a new recipe without setting off a food allergy, but you're allergic to one of the main ingredients in most recipes. It could even be that you're just one or two ingredients short of the recipe you want to try and don't have time to run to the store. For all these occasions and more, it's helpful to know a few common ingredient replacements to hack into your cooking skills.
Whether your goal is to be healthier, to use what's already in your kitchen, or to avoid a food sensitivity issue, these ingredient swaps can help you be a master of ingredient disguises!
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That tiredness, bloating, skin rash or brain fog you've been experiencing could be the result of food intolerances. These discomforts we tend to write off as normalcy can be directly related to what you're eating, and the way to know for sure if what you’re eating is causing you trouble is to try an elimination diet.
To make it simple, an elimination diet consists of you avoiding certain foods for a few weeks. After you get these foods out of your system, you'll begin reintroducing them to your diet one at a time. If you have kids, it’s much like starting them on solids and watching for any symptoms of sensitivities, but in reverse.
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Gluten is a hot topic and one of the harder foods to eliminate for many people. It does, however, have a big impact on the health and life of those who are sensitive because it can be lurking in so many places.
Many health coaches first become aware of the food they eat because of the symptoms of food allergy or intolerance that they or their loved ones suffer from.
Gluten intolerance is a big topic and this article does not intend to cover the topic in depth. The intention is to cultivate awareness so that readers who suspect they have such sensitivity can seek additional help.
Gluten is a protein composite found in grains such as wheat, barley and rye. This protein can causes reactions in people who have celiac disease or gluten sensitivity.
Gluten intolerance can manifest itself as a wide range of symptoms. Here are some most common ones, although by no means exhaustive: abdominal pain and cramping, arthritis, attention deficit disorder (ADD), bloating, constipation, irritability, stunted growth (due to poor absorption of nutrients), fatigue, headaches, nausea, osteoporosis, teeth and gum problems, unexplained weight gain or weight loss.
Celiac disease – a digestive condition triggered by the consumption of gluten – can cause damage of the villi in the intestinal lining, resulting in a gradual decrease in the ability to absorb any nutrients from ingested food, leading to stunted growth and malnutrition. The damage that are done to the intestinal lining also leads to a higher likelihood of leaky gut syndrome, which can create other types of food sensitivities and systemic health issues.
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Dairy is one of the most common substances that people develop allergy or intolerance toward. If you are suffer from lactose intolerance, which means your body is unable to produce the enzyme lactase to digest the lactose, you can supplement with lactase enzyme whenever you eat dairy products.
There are also many ways we can avoid dairy and substitute dairy products in meal preparation without having to lead a completely “miserable” life in the culinary department.
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I knew from a young age that milk just didn't do my body good. I would get stomach aches and then have to run to the bathroom. Over time left untreated, I developed other food sensitivities and leaky gut.
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Food Allergy vs. Food Intolerance
I remember as a child eating my cereal for breakfast and then developing a tummy ache. This would happen every morning until I stopped drinking the milk that was added to it. Eventually, while in college, my roommate told me I must be lactose intolerant as this was something she was learning about in her kinesiology class. Glad to have something to go on, I proudly renounced dairy from my food choices. I have since come to learn a lot more about food sensitivities and intolerances. Read on.
There are two different kinds of food sensitivities – food allergy and food intolerance. Often times, they are confused because they are both reactions to foods that we eat and some of the symptoms can be very similar. However, it’s worth taking a moment to distinguish their differences.
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