by Ali Riggs, Down to Earth Organic & Natural
If you have a list of no-no foods for yourself or your keiki because of sensitivities or intolerances—congratulations! Many people go for decades, or even a lifetime, not knowing the cause of bothersome symptoms. If you’ve figured out how to control digestive discomfort by avoiding certain foods, you’re fortunate to be one step closer to a healthy and happy relationship with your gut and your food choices.
But, knowing that you or your child has to avoid specific ingredients, especially ones commonly found in everyday foods, may seem more like a curse than a blessing. Fortunately, there are many alternatives to the most common foods that cause intolerance so with some practice, you can learn to not even miss these foods.
Food intolerance is common, affecting 15-20% of the population according to some estimates. It’s important to understand that food sensitivities or intolerances are not the same as allergies. While a food allergy results from an immune system reaction to a specific food, food intolerances usually involve just the digestive system, although rashes, hives, fatigue, headaches, or achiness can also occur. When you have a true food allergy, even small amounts of the offending food can immediately trigger a range of symptoms, which can be severe or life-threatening. In contrast, food intolerance causes less serious symptoms that may pop up hours or even days later.
People who suffer from a sensitivity can’t break down certain foods. This can be caused by lacking an enzyme needed to digest that food. This results in developing gas, bloating, diarrhea, and other digestive problems. Food intolerance is definitely inconvenient but thankfully, it’s not life-threatening.
If you suspect that you or your keiki has a food intolerance, a helpful tool is a diet journal. Jot down every food eaten and note when digestive problems occur. You may be able to do some sleuthing to track down one offending ingredient, and experiment by eliminating it from your meals. But don’t get discouraged! Reactions sometimes occur days later making it hard to pinpoint what the culprit is. Be sure to discuss your concerns with a doctor or a registered dietician as well.
Common foods that may cause intolerance or sensitivities: Milk, gluten, eggs, soy, corn, food colorings and preservatives, sulfites, fructose, beans, cabbage, citrus fruit, fish, groundnuts or peanuts.
The good news is that modern-day food choices make finding replacements for common problem ingredients a lot easier. Here are some easy swaps (all available at your local Down to Earth Organic & Natural store!):
Problem food: Milk
Replacement: Oat, Hemp, Soy, Macadamia, Almond Milks; milk-free cheeses, yogurts, and ice cream
Problem food: Gluten
Replacement: Certified Gluten Free products, including breads, crackers, waffles, pasta, and more
Problem food: Eggs
Replacement: Most packaged foods that contain egg can be made without them; for dishes like scrambled or hard-boiled eggs, or egg sandwiches, look for choices like JUST Egg, Wunder Eggs, and Bob’s Red Mill Egg Replacer for baking.
Problem food: Soy
Replacement: Seitan and other meatless products made with wheat flour gluten; Bragg Liquid Aminos (instead of soy sauce)
It is not often acknowledged that many adults and kids can have a sensitivity to food additives and preservatives. Children may be especially affected due to their less developed digestive systems. Some examples of these additives are the sulfites used to preserve dried fruit. Sulfites are also found in store-bought baked goods, potato chips, salad dressings, condiments, and more.
If you suspect your keiki is reacting to food preservatives, please consider cutting them out of your life for good! Check the labels on snacks and packaged foods marketed specifically for kids and you may be shocked at the long list of artificial additives, preservatives, and colorings. Look for alternatives with simple and familiar ingredients, or better yet, go for homemade meals and snacks focused on fruits, veggies, beans, and whole grains.
The benefits of figuring out what foods may be triggering your keiki’s belly problems are numerous. Besides reducing their discomfort after eating, many parents also notice an improved attitude and better overall disposition. This makes sense: when your stomach hurts and you’re bloated and gassy, you feel irritable and grumpy, right? These symptoms can also interfere with school success.
Teaching your kids to be careful about what they eat and be aware of their bodies’ reactions is an invaluable tool that can help them throughout life. Kids may have the urge to eat anything and everything that is available, especially “fun foods” that are brightly colored, super sweet, or overly salty, but these are not the right choice for their overall wellbeing.
Food sensitivity reactions are like an SOS message telling us something is wrong. Listen to the cues, keep a food journal, read labels, and experiment with alternatives. You can do this. Your keiki, your ohana, and your gut will thank you someday!
