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Could Food Intolerance be Causing You Problems?

Mel Planet Neurodivergent Admin by Mel Planet Neurodivergent Admin
May 5, 2021
in ADHD, Anxiety, Autism, Diet, Neurodivergent
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Gluten intolerance, lactose intolerance, glutamate, salicylates, amines… It’s all so confusing, right?

Many neurodivergents do well on a gluten free, casein free diet (GFCF).  Restricting these foodstuffs works to varying degrees to eliminate unwanted symptoms such as irritable bowel, anxiety, depression, hyperactivity, aggravation, general irritability, aching muscles, and headaches etc. However, some neurodivergents often have hyper-reactive nervous systems and may need to, additionally, avoid artificial colours, flavours, preservatives, and many natural chemicals found in everyday fruit and veg.

The food chemicals that people most often react to are: amines, salicylates, glutamate, and sulphur.  Nightshades (a class of vegetable) and histamine can also prove problematic.

Fruits and vegetables, for instance, have chemicals (salicylates) in their skin to ward off unwanted pests while growing. Nature is truly wondrous!  If you are sensitive to chemicals, it’s always a good idea to peel your fruit and veg. If you are highly intolerant, you may, also, need to avoid the fleshy part of the food, because the chemicals often penetrate within. Ideally, you don’t want to do this for an extended period of time because the skin of fruits and vegetables provide the highest fibre content – essential for a healthy gut!

Meat can also be problematic as it accumulates amines as it ages, and, additionally, during the cooking process.  Buy meat from a local butcher as fresh as possible, and freeze if not eaten immediately.

Glutamate (the opposite of GABA – a neurotransmitter that aids relaxation) fires up your neurotransmitters and can hyper-stimulate the brain.  Many neurodivergents already have an overactive brain, therefore, excess glutamate can be problematic.

Rich, or tasty foods are usually the highest in chemical content and regularly prove problematic for sensitive individuals.  See the list at the foot of this post highlighting the highest sources of food chemicals.

Peeling Fruits and Veg before eating can eliminate food chemicals that disrupt sensitive nervous systems. Just make sure you’re still getting enough fibre!
Rich and tasty foods have high chemical content and can prove problematic for sensitive nervous systems

Okay, so here’s what’s really important: it’s all about your food intolerance threshold!  

Chemicals can build up in your body slowly over time, then when your body reaches that individually set threshold you begin to experience symptoms.  Times of stress can affect your threshold level, including hormonal stress. You’ll often find that puberty (both sexes), perimenopause and menopause (females) are periods where you’ll react more noticeably to food because you have a lower threshold.

 

There’s good news, though!  

You can rebuild your tolerance to food chemicals by slowly adding food back into your diet.  

Start with just half a teaspoon every few days of a high-chemical food source.  For example, to test for salicylate sensitivity, add a half a teaspoon of a high salicylate food to your diet and see if you react poorly.  If you react, then cut it back again.  If not, gradually build your tolerance by adding more of that food every few days.  Each time you react, cut it back again.  Make sure the food you choose is only high in one particular chemical, or you will confound your results. More info in the elimination diet handbook listed below.

 

Food intolerance often runs in families, but affects family members in differing ways.  If, for example, one person reacts to salicylates with hyperactivity, their offspring may react by becoming irritable or developing a migraine.  

Okay, so here’s what’s really important: it’s all about your food intolerance threshold! Chemicals can build up in your body slowly over time, then when your body reaches that individually set threshold you begin to experience symptoms. Times of stress can affect your threshold level, including hormonal stress. You’ll often find that puberty (both sexes), perimenopause and menopause (females) are periods where you’ll react more noticeably to food because you have a lower threshold. There’s good news, though! You can rebuild your tolerance to food chemicals by slowly adding food back into your diet. Start with just half a teaspoon every few days of a high-chemical food source. For example, to test for salicylate sensitivity, add a half a teaspoon of a high salicylate food to your diet and see if you react poorly. If you react, then cut it back again. If not, gradually build your tolerance by adding more of that food every few days. Each time you react, cut it back again. Make sure the food you choose is only high in one particular chemical, or you will confound your results. More info in the elimination diet handbook listed below. Food intolerance often runs in families, but affects family members in differing ways. If, for example, one person reacts to salicylates with hyperactivity, their offspring may react by becoming irritable or developing a migraine.

Please note, scientific research continually shows that each and every one of us should eat a diet rich in nutrients, for optimum health. The information contained in this article is for people who suspect they might have food intolerances and have not found relief through other mental health rescue solutions. All nervous systems differ, therefore, you should try the elimination diet if food intolerance is suspected and consult a clinical dietician or medical professional where necessary.

A brilliant website for further information is www.fedup.com.au

HIGH SOURCES OF FOOD CHEMICALS 

 

HIGH SALICYLATES

Avocado

Oranges

Grapes

Cauliflower

Apricots

Cherries

Lemons

Silverbeet

Artichokes

Cucumber

Watercress

Coffee

Wind

Cider

Peppermints

All sauces

Coconut Oil

Dates

Mandarins

Plums

Eggplant

Apples

Nectarines

Figs

Mushrooms

Capsicum

Onion

Courgettes

Tea

Liqueurs

Jam

Spices

All stock cubes

Olive oil

Grapefruit

Raspberries

Prunes

Gherkins

Berries

Peaches

Broccoli

Tomatoes

Chilli

Pumpkin

Processed meats

Cola

Brandy, Port, Rum, Sherry

Honey

Soy sauces and pastes

Yeast extracts

Sesame oil

Kiwi fruit

Passionfruit

Broad Beans

Olives

Blackcurrant

Strawberries

Spinach

Alfalfa

Corn

Radish

Fruit Juice

Cordial

Beer

Liquorice

Vinegar

Copha

Walnut oil

HIGH AMINES

Avocado

Gherkins

Silverbeet

Dates

Passionfruit

Plums

All fish and fish products

Ham 

Soy sauce

Orange juice

Liqueurs

Sunflower seeds

All nuts

Sesame oil

Vinegar

Broad beens

Olives

Tomatoes

Grapefruit

Pineapple

Prunes

Processed meats

Pork

Cocoa

Beer

Brandy, Port, Rum, Sherry

Sesame seeds

Copha

Walnut oil

Soy sauce and paste

Cauliflower

Broccoli

Mushrooms

Kiwifruit

Raspberry

Lemons

Chicken skin

Cheese 

Chocolate

Cider

Vegetable juices

Almonds

Coconut oil

Stock cubes

Yeast extracts

 

Eggplant

Spinach

Mandarins

Oranges

Grapes

Figs

Chicken livers

Miso

Cola

Wine

Soft drinks

Coconut

Olive oil

All sauces

 

 

  HIGH GLUTAMATE (free and bound)

MSG

Silverbeet

Prunes

Soy sauce and paste

Wine

Stock cubes

Broccoli

Tomatoes

Processed meats

Peas

Liqueurs

Yeast extracts

Spinach

Grapes

Tasty cheeses

Vegetable juices

Brandy, Port, Rum, Sherry

Mushrooms

Plums

Miso

Gravy

All sauces

 HIGH SULPHUR

Cruciferous vegetable – cabbage, Brussels sprouts, broccoli, kale, cauliflower

Poultry

Sesame seeds

Sour cream

Eggs

Nuts

Sunflower seeds

Coconut

Allium Vegetables – garlic, onions, leeks, chives

Legumes

Milk

Bananas

Fish

Pineapple

Cheese

Watermelon

 NIGHTSHADES

Potatoes

Capsicum

Tomatoes

Most spices

 

Eggplant

Hot sauces

 

Mushrooms

Curry Powders

  HIGH FRUCTOSE

High fructose corn syrup

Most soft drinks

Blackberries

Kiwis

Mangoes

Raspberries

 

Honey

Plums

Pears

Rockmelon

Dried fruit

 

Sugar alcohols

Bananas

Cherries

Grapes

Grapefruit

Colas

Blueberries

Figs

Mandarins

Pineapple

 HIGH HISTAMINE

All seafood

Aged cheeses

Fermented foods, such as kimchi, yoghurt, sauerkraut

Processed meats, such as salami, bacon, luncheon meat, sausages

Vinegar

Pickles

Fermented drinks (particularly kefir, kombucha, wine, liqueur, beer)

Olive

 

References

Churnin, B. (1989). A study of the relationship between food intolerance and behaviour in children (Doctoral dissertation, ROYAL PRINCE ALFRED HOSPITAL).

Medical News Today.  Retrieved from https://www.medicalnewstoday.com/articles/322543.php

Nearchou, M., Loblay, R. H., Swain, A. R., Chan, C., Ray, K. L., & Stuart-Smith, W. (2015). Nutritional adequacy and diet quality of adult patients with food intolerance before and on the Royal Prince Alfred Hospital Elimination Diet. Unpublished Data), 1-34.

Swain, A. R., Soutter, V. L., & Loblay, R. H. (2011). RPAH elimination diet handbook: with food & shopping guide. Allergy Unit, Royal Prince Alfred Hospital.

 

Mel from Swimming with Goldfish posts about the ins and outs of having ADHD, depression, and anxiety. Check her out on Instagram.

Tags: Allergyallergy testingAminesDietdietselimination dietFood allergiesfood diaryFood intolerancefood intolerance symptomfood intolerance symptomsfood intolerance testFructoseGABAglutamateGluten intoleranceGluten Intolerance SymptomsHistamineIBSIntoleranceIrritableirritable bowelIrritable bowel Syndromemultiple chemical sensitivityNightshadesSalicylatesSulphur
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