Category Archives: allergies

sneaky sources of gluten

Top 25 Sneaky Sources Of Gluten

by allergies

If you're avoiding gluten in your diet you need to know these hidden sources that could potentially contain gluten.

Avoiding gluten

More people are avoiding gluten in their diet, you may be one of them.

Not everyone has celiac disease, but an increasing number of people are discovering they simply feel better when they remove gluten. Common symptoms of gluten sensitivity may include:

  • bloating, diarrhea or constipation
  • brain fog
  • fatigue, especially after eating gluten-containing foods
  • headaches or migraines
  • joint or muscle pain
  • nasal congestion or sinus issues
  • rashes or other skin conditions like psoriasis

Although it can be challenging to determine exact which symptoms may be related to consuming gluten, eliminating it for 30 days can be helpful to see if there's an issue. If you're going to do this you'll want to be sure to read the labels in order to remove all sources of gluten.

Remember this

It can be difficult sometimes to remember which grains do and which grains don't have gluten. This simple mnemonic is an easy way to remember the gluten containing grains:

B-R-O-W-S

Barley

Rye

Oats (unless certified gluten free they can be contaminated

Wheat (includes faro, kamut, eincorn, and other types of wheat)

Spelt

Hidden sources of gluten

Because this list is pretty long it can be difficult to remove all sources at once. Although that would be great, it can be overwhelming to try to do it all at once.  Make a list of the items on this list which are most likely to be a problem for you and one at a time find substitutions so you can get rid of the gluten.

  1. Beef Jerky - Some flavors, especially those with teriyaki, contain soy sauce (see soy below)

  2. Broth or soup stock – Packaged or powdered broths may have yeast extracts from barley or hydrolyzed wheat protein.

  3. Cheeses – Any cheeses that are soaked in beer or which have a beer rind, unless otherwise marked, will be made with a wheat or barley beer. Blue cheese spores may come from a rye or wheat base. Shredded cheeses may be using flour to help them not stick together. Any soft cheeses that state modified food starch on the label, unless marked gluten free, probably contain gluten.

  4. Corn or rice flakes or crisp cereals – Many of these can use malt which comes from barley.

  5. Deli meats – You are allowed to ask to see the label on these. Watch out for wheat gluten, wheat dextrin, modified food starch, or soy products.

  6. Energy and/or granola bars – These are often made with oats. Unless they are labeled gluten free there is a potential for cross contamination.

  7. French fries – Unless they're fried in a separate fryer there will be cross contamination from other fried foods that are battered. Also restaurant or frozen french fries may contain wheat flour to help keep them from sticking to one another.

  8. Hard cider, hard lemonade, wine coolers, or other adult alco-pop beverages – These are often made with malt, even the hard ciders.

  9. Ice pops, dessert bars, and frozen fruit confections – The fruit only items (fruit juice, water, sweetener) are most likely gluten free. Others may use wheat starch, malt, or maltodextrin.

  10. Licorice – Most licorice, unless specifically gluten free, uses wheat as the primary binding agent.

  11. Marinades and BBQ sauces – Avoid any that have flour, malt, or soy.

  12. Meat substitutes – Imitation meats may use vital wheat gluten. For those that list yeast extract as one of the ingredients, unless it's certified gluten free it may contain gluten. Seitan, a popular vegetarian meat substitute is made from wheat gluten. 

  13. Mustard – The thickener may be from wheat flour. If it simply says thickening agent or bulking agent and is not identified as gluten free, assume there's gluten in it.

  14. Pickles – Malt vinegar is used for some types of pickles. The malt comes from barley.

  15. Restaurant egg dishes – Eggs are gluten free, but not all egg dishes are. In some restaurants they add pancake batter to make their omelettes and scrambled eggs fluffier.

  16. Salad dressings – These can be a prime source of gluten. Read the label and avoid the words flour, modified food starch, modified wheat starch, malt vinegar, and soy ingredients.

  17. Sausage – Some sausages have bread or wheat gluten, especially the plant-based ones.

  18. Seasoned rice – Especially for sushi, but any seasoned rice is a potential source of exposure from soy, wheat flour, or wheat starch.

  19. Milkshakes – Malted milk uses barley to get the malt flavoring. Any cookie, brownie, or cake bits in a shake will also have gluten in them. Make sure the scoops that are used are fresh and have not been used for gluten-containing flavors.

  20. Roux – Anything which claims to contain roux has gluten as this is a mix of flour and fat.

  21. Soy, tamari, and teriyaki sauces – These sauces are traditionally made using fermented crushed wheat and soy. Traditionally made with fermented crushed wheat and soy in a salty brine with mold cultures.  

  22. Taco seasonings– Some brands may have wheat as part of the seasoning.

  23. Vegan hot dogs – (see Meat Substitutes above) These may be made with wheat gluten as a binder and/or yeast extracts for flavor.

  24. Veggie burgers – (see Meat Substitutes above) In addition to wheat gluten some of these may hae oat bran or oats. Unless clearly identified as gluten free these may be cross contaminated.

  25. Vinegar – Malt vinegar uses barley. Flavored vinegars may also use barley. Distilled white vinegar can be made from a variety of starches. If you are, or suspect you are, highly sensitive you may want to avoid this.

In conclusion, gluten can be present in more than just bread, cake, and pasta. If you are someone who needs to avoid gluten it’s important to be aware of the different places where ingredients made from glutenous grains can hide. Make mindful changes, one step at a time. 




elimination diet

How To Do An Elimination Diet: Discovering Food Sensitivities

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The elimination diet is considered the gold standard for identifying food allergies or sensitivities. The process consists of removing suspected foods from the diet for a specified time and then slowly re-introducing them back in a controlled fashion. Through the process, you pay close attention to how your body reacts with each re-introduction; using a food journal can be very helpful. 

Elimination Diet Benefits

The biggest benefit of an elimination diet is that it can help you determine specific foods that you may be allergic, sensitive, or intolerant to. Food sensitivities can produce a wide range of symptoms such as ADD/ADHD, brain fog, depression, pain, rashes, bloating, diarrhea, constipation, fatigue, headache, obesity, and stomach aches just to name a few. Knowing which foods you are sensitive to can help you make better food choices for your overall health.

Phases of the diet

There are two phases in an elimination diet. Phase one is where the diet gets its name – elimination. The second phase is the reintroduction phase. It is important to understand each phase and the process for completing it.

Elimination Phase

In this phase foods common trigger foods are eliminated from the diet.  Foods that you suspect your body can’t tolerate can be eliminated as well the common trigger foods. These trigger foods include:

  • Beverages – Alcohol and caffeine should be avoided.  Sources of caffeine include soda, coffee, tea, and cocoa
  • Citrus fruits – Avoid all citrus fruits including lemons, limes, oranges, grapefruit, tangerines, and pomelos
  • Corn – This is one the nine top allergens and therefore is part of the elimination. Conventionally grown corn tends to be treated with glyphosate which can disrupt the gut, another good reason to include it in this phase
  • Dairy – All forms of dairy from all animal sources are eliminated
  • Eggs – These are another top nine allergen, avoid eggs from all sources
  • Fats – Eliminate less than desirable fats including margarine, hydrognated oils, spreads, and mayonnaise
  • Gluten – Avoid all sources of gluten, wheat, barley, rye, spelt, oats, kamut, and farro. In highly sensitive individuals a complete grain free elimination may be necessary
  • Legumes – Beans, lentils, and peas should all be avoided
  • Nightshade vegetables – These contain a plant alkaloid called solanine which people can be very sensitive to.  Avoid tomatoes, potatoes, eggplant, and peppers including paprika and cayenne. This does not include sweet potatoes or black pepper as those are not from the nightshade family
  • Nuts and seeds – Nuts are part of the top nine allergens as are sesame seeds. All nuts and seeds are avoided during the elimination phase
  • Peanuts – Not a nut, peanuts are a fatty legume which is part of the top nine food allergens and should be avoided during this phase
  • Processed meats – These tend to have a lot of additives in them which may be contributing to food sensitivity issues.  Avoid all processed meats, canned meats, cold cuts, and bacon
  • Shellfish – All shellfish should be avoided
  • Soy – Another food that is highly contaminated with glyphosate, soy is also phytoestrogenic and goitrogenic making it potentially problematic for people with hormone or thyroid issues
  • Sugars – All sugar should be avoided during the elimination phase including table sugar, honey, maple syrup, corn syrup, high fructose corn syrup, and agave nectar

Remember this is just for a short time period to allow your body to rest from potential inflammatory foods. The elimination diet is not meant to be a lifestyle. It is important to remember this.

What Do I Eat on an Elimination Diet?

The most important point here is to eat real food! Health and nourishment come from real, unadulterated food.

  • Animal Protein: These proteins are best obtained from pasture-raised or wild caught sources and can include fish, chicken, turkey, lamb, wild game, and fish. Processed fish and meats should be avoided.
  • Fruit: Any fruit except for citrus can be eaten. Between one half to one and a half cups per day.
  • Gluten-free grains: Any gluten-free grain which can include quinoa, wild rice, amaranth, buckwheat, millet, and teff can be eaten.
  • Healthy Fats: Cold-pressed olive oil, coconut oil, and avocados are great sources of healthy fat
  • Herbs and Spices: Any can be consumed except cayenne, red pepper, and paprika as these are all nightshades. White and black pepper are okay to use during an elimination diet. Herbs and spices not only add flavor to our food, they are little powerhouses of healing potential.
  • Vegetables: Three to four cups of leafy greens plus two to three cups of colorful veggies. Remember, nightshade vegetables should not be eaten during the elimination period. Think about eating a rainbow of colors when it comes to fruits and vegetables.

Eating these health-promoting foods allows your body to not only be nourished but also gives it a rest from foods that may be aggravating. At the end of the elimination period (your symptoms should have improved during this time), it is time to reintroduce foods back into your diet. This is done slowly, one at a time.

Reintroduction Phase

After successfully completing the elimination phase you slowly bring foods back into your diet.  It is helpful to work with a holistic nutrition professional to do this in order to make sure you’re getting the support and guidance you need. 

The point of this process is to eliminate and then slowly reintroduce foods one at a time. This is so you can monitor your reactions/symptoms. You want to pay careful attention to your sleep, mood, energy, digestion, bowel habits, skin challenges, and so on.

  • Bloating, gas, or cramping
  • Diarrhea or constipation
  • Fatigue or low energy
  • Headaches or migraines
  • Issues with sleep
  • Joint pain
  • Rashes or itching
3 Day Reintroduction Process
  • Day 1 you will reintroduce one food, eating two servings of it during the day at different times.
  • Day 2 and Day 3 stop eating the new food. Watch for any reactions from it
  • Day 4 and beyond will depend on what happened on day 2 and 3. If no disturbance occurs, move on to the next food; repeating the three-day cycle.

Even if there is no reaction to a food, it is important to not eat that food again until all foods in that category have been tested. If you experience any reaction on day 2 or 3, you will need to wait until those symptoms subside before reintroducing another food.

It’s best to work through the foods you had eliminated, determining which foods produce a reaction and which do not. For any food that does produce a reaction that is moderate to severe, it is best to eliminate that food for a longer period, such as four months. After that time, you can retest to see if your body has adjusted and gained a tolerance to the food. If a food produces no reaction, it is advised to eat the food only occasionally or only as long as no disturbance is noted.

If there is a known anaphylactic allergy to any food, DO NOT try to reintroduce it.

By now you realize an elimination diet may not be easy, but can be worth it in the end. The diet is a beneficial way to help you determine which foods may be trigger foods. You can then eliminate them for a period and see if this helps restore gut health and overall sensitivity

Studies have shown that an elimination diet has been helpful with conditions such as IBS, eczema, migraines, and more. Using an elimination diet can also help you learn which healthy foods you can continue to eat and enjoy. It is always in your best interest to eat real, whole, organic foods if at all possible and eliminate processed foods, sugars, and artificial sweeteners.

After going through an elimination diet it may be helpful to use the Rotation Diet Theory in order to help reduce over-exposure to proteins and support gut integrity. The Rotation Diet Theory is based on the thinking that the more you are exposed to certain proteins the higher the potential to develop sensitivities to them. Most humans tend to have a preference for their top 20 foods and those are the ones they eat over and over and over. It is not uncommon for those favorite foods to be the ones that show up on a food sensitivity test or which are revealed through an elimination diet to be the ones causing the issues.

When you are doing an elimination diet, it can be helpful to work with an experienced health educator or coach. If you would like to learn more about doing an elimination diet, please reach out to me.

Sources

 

Alpay K, Ertas M, Orhan EK, Ustay DK, Lieners C, Baykan B. Diet restriction in migraine, based on IgG against foods: a clinical double-blind, randomised, cross-over trial. Cephalalgia. 2010 Jul;30(7):829-37. doi: 10.1177/0333102410361404. Epub 2010 Mar 10. PMID: 20647174; PMCID: PMC2899772.

  •   Chey, W.D, MD, AGAF, FACG, FACP, RFF. The American Journal of Gastroenterology 114(2):p 201-203, February 2019. | DOI: 10.14309/ajg.0000000000000099
  •   Pacor ML, Peroli P, Nicolis F, Bambara LM, Givanni S, Marrocchella R, Lunardi C. Eczema e allergia alimentare nell'adulto [Eczema and food allergy in the adult]. Recenti Prog Med. 1990 Mar;81(3):139-41. Italian. PMID: 2359866.
  •   Smith, Erin, Foxx-Orenstein, Amy, Marks, Lisa A. and Agrwal, Neera. "Food Sensitivity Testing and Elimination Diets in the Management of Irritable Bowel Syndrome" Journal of Osteopathic Medicine, vol. 120, no. 1, 2020, pp. 19-23. https://doi.org/10.7556/jaoa.2020.008

seasonal allergies

Seasonal Allergies

by allergies,

Fall can be a beautiful time of year. Unfortunately, it can also bring on seasonal allergies.

Allergies are your body’s reaction to a foreign substance it views as harmful, a type of “invader”, and for many people fall pollens can be big offenders. Over 24 million Americans suffer from seasonal allergies. Symptoms of these allergies can include nasal stuffiness, sneezing, runny and itchy nose, itchy throat and eyes, headaches, fatigue, sore throat, wheezing, coughing, and trouble breathing. In other words, these symptoms can make you feel downright miserable.

Common seasonal allergens

Many people are familiar with springtime allergies. The plants that are blooming which tend to most problematic are:

  • Grasses – These are among the biggest offenders. You’ll need to be aware of which grasses grow in your area. If you move to another location check to see if there’s a different grass that may be a problem for you.
  • Flowers – The spring flowers that are most likely to cause an issue are chamomile, chrysanthemums, daisies, and goldenrod, lilacs, and roses. But be aware that any plant pollen can be a trigger.
  • Trees – Because trees are so big they tend to put out a lot of pollen, making anyone with an allergy truly miserable during this time.  Just as with flowers, any tree pollen can be a candidate for inducing allergies.  The most common tree allergies are to ash, birch, cedar, cypress, hickory, pine, poplar, and willow.
  • Mold – Unfortunately mold can be both indoors and outdoors. And in the spring, especially in damp climates, it can cause high production of spores. Be sure to use a dehumidifier and try to keep your home as dry as possible.

But allergies don’t only happen in the spring.  Common fall allergens include ragweed, sagebrush, pigweed, tumbleweed, Russian thistle, cocklebur, burning bush, lamb’s quarters, and mugwort.

Reducing your allergy exposure

Avoiding these allergens is best but really not always possible so let’s look at some ways to mitigate some of the symptoms that accompany seasonal allergies.

  • Check local pollen counts
  • Keep windows and doors shut on high pollen days
  • Keep the windows of your car shut on high pollen days
  • Use HEPA filters
  • If you have air conditioning, use it on high pollen days
  • Take shoes off in the house
  • Vacuum daily to remove dust and pollen
  • Change your clothes after working or playing outdoors
  • Shower and wash your hair before going to bed to remove pollen from skin and hair
  • Change your pillowcases at least a couple of times a week
  • Wear sunglasses and a hat to protect your eyes from pollen
  • Drink more liquids to stay hydrated which can help thin mucus in the nasal passage.

Dietary support for allergies

seasonal allergies

Your overall health can have an impact on how your body reacts to these allergens so eating a healthy diet of fresh fruits and vegetables along with quality protein and healthy fats is very important. There are various foods and herbs that can also help.

  • Quercetin is believed to stabilize the release of histamines, inhibits inflammation, and helps control allergy symptoms. It is naturally found in broccoli, cauliflower, green tea, and citrus fruits.
  • Nettle is a strong herb that is known as one of the best anti-allergy herbs as it is an antihistamine. It has been shown to have positive effects in the management of allergic rhinitis.
  • Rosemary has antiseptic properties that can help fight respiratory infections and clear congestion.
  • Garlic is considered a great natural decongestant to help relieve sinus pressure. It is the allicin in crushed garlic that helps thin mucus and reduce inflammation. It can shorten the duration of the reaction by stimulating the immune system.
  • Butterbur is well researched and promising for treating seasonal allergies. It can work as well as pharmaceutical antihistamines without the drowsiness.
  • Turmeric has antihistamine properties because of the active ingredient curcumin. Scientists consider turmeric to be effective in relieving the airways, combat allergic reactions by palliating the immune response. It can inhibit histamine release also.
  • Ginger can help reduce inflammatory issues such as swelling and irritation in the nasal passages, eyes, and throat thereby reducing allergy symptoms naturally.

Some people who deal with seasonal allergies may also be allergic to certain foods as a result of eating allergy-triggering substances. Check out the posts about Oral Allergy Syndrome and Food Allergies 

 

Sources

 

  • Bakhshaee, M, Mohammad Pour AH, Esmaeili M, Jabbari Azad F, Alipour Talesh G, Salehi M, Noorollahian Mohajer M. Efficacy of Supportive Therapy of Allergic Rhinitis by Stinging Nettle (Urtica dioica)root extract: a Randomized, Double-Blind, Placebo- Controlled, Clinical Trial. Iran J Pharm Res. 2017 Winter;16(Suppl):112-118. PMID: 29844782; PMCID: PMC5963652.
  • Kawamoto, Y., Ueno, Y., Nakahashi, E., Obayashi, M., Sugihara, K., Qiao, S., Iida, M., Kumasaka, M., Yajima, I., Goto, Y., N., Kato, M., and Takeda, N. (2016) Prevention of allergic rhinitis by ginger and the molecular basis of immunosuppression by 6-gingerol through T cell inactivation. The Journal of Nutritional Biochemistry, Volume 27, 112-122, Retrieved from https://doi.org/10.1016/j.jnutbio.2015.08.025.
  • Kurup VP, Barrios CS. Immunomodulatory effects of curcumin in allergy. Mol Nutr Food Res. 2008 Sep;52(9):1031-9. doi: 10.1002/mnfr.200700293. PMID: 18398870.
  • Schapowal, A. (19 January 2002). Randomized controlled trial of butterbur and cetirizine for treating season allergic rhinitis. Retrieved from https://www.bmj.com/content/324/7330/144.short.
  • Thornhill, S. and Kelly, A. (2000). Natural treatment of perennial allergic rhinitis. Alternative Medicine Review. Volume 5 Number 5 2000. Retrieved from http://www.anaturalhealingcenter.com/documents/Thorne/articles/AllergicRhinitis.pdf.
  • Yamada, S., Shira, M., Inaba, Y., and Takara, T. Effects of repeated oral intake of a quercetin-containing supplement on allergic reaction: a randomized, placebo-controlled, double-blind parallel-group study. European Review for Medical and Pharmacological Sciences. Retrieved from https://www.europeanreview.org/wp/wp-content/uploads/4331-4345.pdf.
  • Yousef, M. Assessment of the effects of rosemary extract on mast cell-mediated allergic inflammation. Brock University. Retrieved from https://dr.library.brocku.ca/handle/10464/13676.

food allergies

Food Allergies

by allergies, lacto-fermentation, ,

There are a number of different ways that our body can react to foods, food additives, toxins, molds, and environmental exposures.  But the terminology used by consumers to identify them can be a bit difficult to wrap your head around. What is an allergy? What is a sensitivity? Are all allergies the same? This article will help explain the difference between the two responses and looks specifically at foods and food additives.

The difference between allergy and sensitivity

A food allergy happens when the body’s immune system sees a particular food as harmful and reacts with a variety of symptoms. These can include hives, nausea, vomiting, diarrhea, breathing difficulties, and/or swelling around the mouth.

These types of allergies run the gamut from mild or moderate. Or it can escalate to the most severe reaction of anaphylaxis which can be potentially life threatening and requiring immediate medical attention. This type of allergy is an IgE (Immunoglobulin E) response; and is something an Allergist can test for.  Often it starts with a skin prick or scratch test.

The other reaction to certain foods is food sensitivity.  Instead of a skin prick or scratch test, it is often identified by

  1. Drawing blood and then exposing the blood to various proteins to see which ones cause a reaction, or
  2. Going on a full elimination diet, removing the suspected foods from the diet for a period, of time and then gently re-introducing them in a challenge to see if there is a response. An elimination diet is best for top level foods such as wheat, eggs, dairy, soy, etc rather than embedded ingredients such as calcium propionate, sodium benzoate, or BHA.

Food sensitivities can be overwhelming to the system. However, these are not the same as food allergies although, unfortunately, the term allergy is used interchangeably between the two.  

An example of this would be someone who is allergic to fish or seafood.  They may have a severe physical response to it and should not ever eat them or be exposed to them.  Someone who has a food sensitivity to fish or seafood may be able, with appropriate nutritional support, to eventually include it in their diet again.

Food sensitivities are on the rise

Food sensitivities and food allergies are on the rise, why is this? There are different thoughts, but one is the health of our gut microbiota. A recent study done in Sweden entitled, “Low diversity of the gut microbiota in infants with atopic eczema” appears to show that higher diversity in infant gut microflora lowers the chance of allergies, including eczema.

This is of interest for a number of reasons.  

  1. It appears to support the Hygiene Hypothesis.  This is the idea that if our environment is too clean it doesn't provide the diversity we need and also encourages the body to attack “harmless antigens.”  
  2. It provides further information about the role of certain beneficial bacteria.  Examples included proteobacteria protecting against allergies while Bacteroides appear to be useful against inflammation.  
  3. It shows, yet again, the connection between the gut and health.  
  4. It highlights, to me, the dangers of the over-use of antibiotics.  I have written briefly about antibiotics in our food supply here. 

The more antibiotics that appear in our food system, the higher the toll they take on our bodies.  Dr. Natasha Campbell-McBride, author of Gut and Psychology Syndrome and creator of the GAPS Diet, tells us that when she looks at dysfunction in the gut she traces it back over at least three generations.  The less healthy flora the parents have to pass on, the fewer strains will be available to inoculate the baby.  Dr. Campbell-McBride has found the effect of reduced intestinal flora to be cumulative over the generations.

What does all of this mean?

In addition to cleaning up our irresponsible use of antibiotics in the food supply, it also means that we need to do what we can to ensure a strong, healthy eco-system in our gut - creating a rich supply of diverse prebiotic and probiotic colonies.  

Adding fermented foods to the diet such as kombucha or kefir is a good start.  Other fermented foods could include yogurt and live culture sauerkraut.  Eating a diet high in fiber, especially soluble fibers which are fermented by the bacteria in the gut will help.  

Should you need to take antibiotics it is vitally important that you take them as prescribed and finish the dose to avoid creating resistant bacteria.  You will also need to re-inoculate your system by taking probiotics (antibiotics wipe out both good and bad bacteria).

In summary

While the study from Sweden highlights the benefits of a richly diverse gut colony in infants for protecting them against allergies, I feel that supporting the gut at any time is beneficial.  I also believe probiotic support can go a long way toward helping to regain or maintain healthy gut function. Having a healthy gut can also be beneficial when dealing with seasonal allergies.

 

Sources

 

Abrahamsson, Thomas R. et al. "Low Diversity Of The Gut Microbiota In Infants With Atopic Eczema". Journal Of Allergy And Clinical Immunology, vol 129, no. 2, 2012, pp. 434-440.e2. Elsevier BV, doi:10.1016/j.jaci.2011.10.025.

TBHQ Isn’t Good For You

by additives, allergies, artificial colors, ingredients, ,

In the world of food additives, the alphabet is used to abbreviate many of these man-made products. It is as if there is a whole new vocabulary developed just for them using the alphabet. So, today’s new “word” is TBHQ. This is a conglomeration of letters that frequently appears in the ingredient section of a food label.  Most consumers skip right over it because they don't understand it.  So, let me be the first person to assure you that nature does not produce food by alphabet soup.  It should be clearly understandable in words like kale, apple, celery, and eggs.

Does TBHQ look familiar?  If it doesn't that's okay, but now that I've brought it to your attention, I hope that when you read the label (and you are reading labels aren't you?) it will stand out.  And not in a good way.

What is TBHQ

TBHQ is the abbreviation for tertiary butylhydroquinone.  That's not exactly any clearer than the abbreviation. What exactly is TBHQ and why is it in the food?  It's a preservative; a fake antioxidant if you will.  TBHQ is used to stabilize oils and fats against oxidation and deterioration. Ultimately, this extends the shelf life and prevents rancidity of many products. 

It's found in a wide array of foods. In fact, according to the Environmental Working Group, it is in approximately 1,250 food products. These items can include:

  • processed fats and oils
  • frying and cooking oils used at restaurants (that would especially be those fast-food restaurants)
  • non-organic packaged foods
  • frozen non-organic fish products
  • soft drinks
  • crackers
  • cereals
  • microwave popcorn,
  • soy milk brands

And this is just a short list! 

TBHQ can also appear in pet food. A really good reason to read those labels as well.  After all, if you're not going to eat it why should your pet? 

As mentioned in The Omnivore's Dilemma by Michael Pollan:

But perhaps the most alarming ingredient in a Chicken McNugget is tertiary butylhydroquinone, or TBHQ, an antioxidant derived from petroleum that is either sprayed directly on the nugget or the inside of the box it comes in to “help preserve freshness.” According to A Consumer's Dictionary of Food Additives, TBHQ is a form of butane (i.e. lighter fluid) the FDA allows processors to use sparingly in our food: It can comprise no more than 0.02 percent of the oil in a nugget. Which is probably just as well, considering that ingesting a single gram of TBHQ can cause “nausea, vomiting, ringing in the ears, delirium, a sense of suffocation, and collapse.” Ingesting five grams of TBHQ can kill.

While not exactly butane, TBHQ does share some molecular structure with other butyl molecules such as lighter fluid. As more research is done with TBHQ, more potential concerns arise. 

Health Concerns

Immune Health – TBHQ activates a protein called Nrf2 which controls antioxidant function. This can cause Nrf2 to negatively interact with proteins that control the immune response such as white blood cell function. This is also the protein that can be affected when it comes to cancer cells.

Potential Carcinogen – Animal studies suggest that TBHQ may cause some cancerous and precancerous effects in the body. Plus, it may increase resistance to chemotherapy drugs and help cancer cells live longer.

Neurological System – areas such as vision disturbances and convulsions can occur if larger amounts are consumed.

Food Allergies – TBHQ has the potential to induce or worsen food allergies with even low doses of the food additive. This occurs because TBHQ can increase the IgE response to food allergens and exacerbate signs of hypersensitivity. Interestingly, these studies were done with amounts within what the average person might consume, especially if eating a diet consisting of a lot of processed foods.

Children may be more susceptible as there are claims that TBHQ can cause anxiety and restlessness in children. The Feingold Diet (a dietary approach to managing ADHD) suggest that TBHQ be on the “do not consume” list exactly for this reason.

Other Concerns - Animal studies appear to indicate the possibility of large amounts causing stomach problems and oxidative DNA damage. 

 

It’s Easy To Be Overexposed to TBHQ

The challenge with artificial food preservatives is the cumulative effect. 

Let’s look at what a day of eating foods that contain TBHQ could look like:

  • Breakfast might include quick and easy pop tarts. 
  • For lunch you choose something like “Maruchan Instant Lunch” because it is easy to bring anywhere. 
  • Now you have had a busy day and want something quick for dinner and choose a frozen pizza. Thus far each meal has had TBHQ in it. 
  • Wait, don’t forget about that evening snack of microwave popcorn and soda! This is the cumulative effect of eating a diet with a lot of processed foods. 

Individually each item may not produce a challenge right away, but this type of diet (high in processed foods) can bring the total TBHQ amount consumed to problematic levels. It has been found that consuming 1 gram of TBHQ can cause you to experience symptoms ranging from nausea and vision disturbances to collapse.

And it’s not just found in food.  Other products that may contain TBHQ include cosmetics, hair dye, lipstick, eyeshadow, biodiesel, lacquers, resins, and varnishes. As you use these products, the exposure through applying it to your skin or breathing it in can also have an impact.

What To Do About TBHQ?

The good news is that TBHQ is water soluble – that means it is not highly likely to be stored in the body. 

As you begin to eat whole food and eliminate processed foods, you will reduce the potential dangers of TBHQ and invest in your health. Being well hydrated will also help your body to flush toxins.  Definitely a good thing at any time, but especially if you are shifting away from eating a diet high in processed foods.

My suggestion, as always, remains the same.  Eat whole food, understand what you are eating, and read the label.  

Sources

 

  • Wu S, Lu H, Bai Y. Nrf2 in cancers: A double-edged sword. Cancer Med. 2019;8(5):2252-2267. doi:10.1002/cam4.2101. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6536957/.
  • Cheryl Rockwell, Venugopal Gangur, James Pestka, Radhakrishna Para, Alexandra Turley, Joseph Zagorski, Jenna Bursley, Heather Dover. The Nrf2 activator, tBHQ, exacerbates immediate hypersensitivity response to food allergen (HYP7P.315). The Journal of Immunology. May 1, 2014, 192 (1 Supplement) 119.30. Retrieved from https://www.jimmunol.org/content/192/1_Supplement/119.30.short.
  • Negar Gharavi, Susan Haggarty and Ayman O. S. El-Kadi, “ Chemoprotective and Carcinogenic Effects of tert-Butylhydroquinone and Its Metabolites”, Current Drug Metabolism 2007; 8(1) . https://doi.org/10.2174/138920007779315035. Retrieved from https://www.eurekaselect.com/58473/article.
  • Stolze K, Nohl H. Free radical formation and erythrocyte membrane alterations during MetHb formation induced by the BHA metabolite, tert-butylhydroquinone. Free Radic Res. 1999 Apr;30(4):295-303. doi: 10.1080/10715769900300321. PMID: 10230808. Retrieved from https://pubmed.ncbi.nlm.nih.gov/10230808/.
  • Wang XJ, Sun Z, Villeneuve NF, et al. Nrf2 enhances resistance of cancer cells to chemotherapeutic drugs, the dark side of Nrf2. Carcinogenesis. 2008;29(6):1235-1243. doi:10.1093/carcin/bgn095. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312612/.

Food allergens allergies

Top Food Allergens And Hidden Sources

by allergies, , , ,

Food allergies are a very serious issue. Thirty-two million Americans have food allergies (I’m one of them). That equates to 1 in 10 adults and 1 in 13 children -- and the numbers of people appear to be increasing. That's why people with food allergies should read labels to avoid food allergens. 

Food Allergy & Food Intolerance

Food intolerances are often confused with food allergies. These intolerances, or sensitivities, don't involve the immune system are not typically life-threatening.

On the other hand, true food allergies are caused by your immune system wrongly recognizing some of the proteins in food as harmful. These allergies can be significant, possibly requiring hospitalization, and sometimes can be fatal. Unfortunately, there is no cure for this. 

The only way to avoid an allergic reaction is to avoid the item. This can be difficult to do with some food allergens as they are used as ingredients in other foods, beverages, or supplements.

That’s why food allergen labeling is so important when purchasing prepared items. For those with a food allergy it’s critical to tell people what your allergies are so they can let you know if they make something with one of those ingredients.

Latest News on Food Allergen Labeling

On April 24, 2021, the president signed legislation making sesame the 9th identified food allergen. Because of lead times required to change packaging and labeling, companies are being given until January 1, 2023, to comply with mandatory labeling for sesame. 

Even after sesame appears on the label as an identified allergen, those 1.5 million Americans who struggle with the allergy need to be aware of foods that may contain sesame or sesame-derived products.

Sesame derived products include:

  • Sesame oil
  • Tahini - sesame seed paste
  • Falafel - may contain sesame seeds and tahini
  • Hummus - may contain tahini
  • Sushi - the oil and seeds may be used in this
  • Halva - sesame based Middle Eastern/Mediterranean sweet
  • Chikki - an Indian sweet
  • Sesame seeds also feature in several dry condiments such as furikake or gomashio
  • Cosmetics (found in many lip balms, ointments, eye products, soaps, oils, creams)
  • Pharmaceutical products (check the package insert)

Top Eight Food Allergens

While over 160 foods can cause allergic reactions in people with food allergies, the law identifies the eight most common allergenic foods. 

Milk/Dairy

Allergy to cow’s milk affects 2.5% of toddlers under the age of 3. Most of these children develop allergies when exposed to cow’s milk protein in their first year of life.

However, about 90% of them can outgrow this allergy when they turn three, making it less common in adults. 

Lactose intolerance is commonly confused with milk allergy, but this condition is not an allergy. 

Dairy products can be a source of protein, calcium, vitamin D, and vitamin B12. Here are some safe food sources to replace these dietary needs: 

  • Protein - meat
  • Calcium - leafy green vegetables, broccoli, collards, kale
  • Vitamin D - fatty fish or supplements (It is recommended to speak with a board-certified allergist before adding this to your diet)
  • Vitamin B12 - Organ meat, poultry, meat, fortified foods (Read the label)

Cow’s milk in unexpected places: 

  • Chewing gum
  • Cold cuts
  • Cereal
  • Non-dairy products
  • Processed and canned meats
  • Frozen and refrigerated soy products
  • Sheep & goat’s milk
  • Deli meats (due to cross-contact from slicing cheese)
  • Cosmetics
  • Supplements & medicines

Eggs

Egg allergy is among the most common causes of food allergies in children. About 68% of them can outgrow this allergy when they turn 16. 

Most allergenic proteins are found in egg whites, but it is recommended to avoid egg whites and egg yolks.  

An egg is an excellent source of dietary fat and protein. Here are some alternatives: 

  • Protein: meat
  • Fat - avocado, meat, vegetable oils

Eggs in unexpected places: 

  • Shiny coats/glazes on pastries/candies. These may be egg washes. 
  • Many egg substitutes may contain eggs.
  • Pasta sold in stores may contain eggs.
  • Marshmallows, marzipan, and nougat may contain eggs.
  • Foams on coffee drinks may also contain eggs.

Peanuts 

Allergy to peanuts is one of the leading causes of fatal food allergies in the United States. Peanut allergies affect around 4–8% of children and 1–2% of adults. However, only about 20% of children with this allergy may outgrow it. Therefore, the treatment is lifelong and requires complete avoidance of peanuts and peanut-containing products. 

Here are some foods that may contain peanut as an unexpected ingredient:

  • Egg roll (used binding agent)
  • Pet food
  • Bird Seed
  • Crepe filling
  • Mole Sauce
  • Glazes and marinades
  • Graham cracker crusts
  • Chili & hot sauces
  • Pesto
  • Gravy

Tree Nuts

This is one of the most common food allergies in adults and children. Around 1% of the US population is affected by tree nuts allergy. Approximately 9% of patients outgrow this allergy.

As you know, tree nuts are not the same as peanuts. Tree nuts grow on trees, while peanuts grow underground and are part of the legume family. 

Tree nuts in unexpected places: 

  • Cereals
  • Crackers & cookies
  • Trail mixes
  • Candy
  • Flavored coffee
  • Frozen desserts
  • Marinades
  • Nutritional supplements
  • Medications
  • Cold cuts like Mortadella

Shellfish 

About 60% of people with this allergy experience their first allergic reaction as adults. 

Allergy to crustacean-type shellfish (shrimp, crab, and lobster) is more common than allergy to mollusks (clams, mussels, oysters, scallops, and octopuses). 

Shellfish in unexpected places: 

  • Asian dishes and in stuffing (i.e., oyster stuffing)
  • Pet food (for those that may have problems even touching it)
  • Nutritional supplements
  • Fertilizers
  • Imitation shellfish (surimi) may contain shellfish or used shellfish as a flavoring. 

Wheat 

Two-thirds of children with this allergy outgrow the wheat allergy by age 12. Unfortunately, some individuals remain allergic to wheat throughout their lives.

Wheat allergy is often confused with Celiac disease since both involve a reaction to gluten. However, a wheat allergy causes an immune response to one of the hundreds of proteins found in wheat. In contrast, Celiac disease is caused by an abnormal immune reaction to gluten and is not life-threatening.

Wheat in unexpected places:

  • Ale & Beer
  • Candies
  • Cereals
  • Crackers
  • Gravy or roux (often thickened with flour)
  • Ice cream products
  • Hot dogs and processed meats
  • Salad dressings, sauces, and soups (usually thicker soups)
  • Soy sauce
  • Surimi (a paste made from fish or other meats) 

Soy

Soy allergies are common in infants and young children. Although it occurs in roughly 0.5% of children under three, around 70% of them outgrow the allergy.

Like peanuts, soybeans are a member of the legume family. Being allergic to soy does not necessarily mean that you are also allergic to another legume. 

Where to find soy: 

  • Asian cuisine
  • Baked goods
  • Canned meats, including canned tuna
  • Processed meats
  • High protein energy bars
  • Infant formulas
  • Protein shakes

Fish

Allergy to finned fish (cod, flounder, salmon, tilapia, tuna, etc.) affects nearly 1% of the population and is more common in adults. 

Since shellfish and fish with fins have different proteins, people who are allergic to shellfish may not be allergic to fish.

Finned fish in unexpected places: 

  • Caesar dressing
  • Caesar salad
  • Bouillabaisse
  • Imitation crab
  • Fish stock
  • Seafood flavorings
  • Worcestershire sauce

 

Always read labels closely, communicate with foodservice professionals clearly, and constantly carry at least two (2) epinephrine auto-injectors.

Checking for Food Allergens

While some of the body's responses to food allergies can be similar to food intolerances, with allergies the response can, over time, become more severe.  This makes knowing whether it is an intolerance or a true food allergy important.  Because the body mechanism for food allergies is different than food sensitivities it’s best to see a board-certified Allergist and have proper testing.  

The testing usually starts with Skin Prick Testing. Depending on the results your doctor may also decide to do a blood test to confirm the findings of the skin prick test.  

Sources

 

"With The Stroke Of President Biden’S Pen, FASTER Act For Sesame Labeling Becomes Law". Food Allergy Research & Education, 2021, foodallergy.org/media-room/stroke-president-bidens-pen-faster-act-sesame-labeling-becomes-law. 

"Facts And Statistics." Food Allergy Research & Education, 2021,  foodallergy.org/resources/facts-and-statistics. 

"Skin Prick Tests". Food Allergy Research & Education, 2021, foodallergy.org/resources/skin-prick-tests.

"Sesame | Description, Uses, & Facts". Encyclopedia Britannica, 2021, britannica.com/plant/sesame-plant. 

“US prevalence of self-reported peanut, tree nut, and sesame allergy: 11-year follow-up.” The Journal of Allergy and Clinical Immunology, 2010  jacionline.org/article/S0091-6749%2810%2900575-0/abstract. 

“Common Food Allergens.” Food Allergy and Anaphylaxis Connection Team, 2021  foodallergyawareness.org/food-allergy-and-anaphylaxis/food-allergens/the-top-8-food-allergens/. 

“Common Allergens.” Food Allergy Research and Education.  foodallergy.org/living-food-allergies/food-allergy-essentials/common-allergens. 

“The 8 Most Common Food Allergies” Healthline, 2017. healthline.com/nutrition/common-food-allergies. 

 

 

Holiday Recipe: Orange-Cranberry Bone-In Chicken Breasts

by additives, allergies, artificial colors, fruit, recipes, seasons, thanksgiving, winter

Heading into the holiday season, this sweet and savory chicken deserves a spot on your dining table. The bone-in chicken keeps the chicken juicy and brings the flavorful tang from cranberries and zig from orange. 

This bright-tasting healthy dish can be easily made ahead of time to heat up before your wonderful holiday dinner. 

As a nutrition professional, I encourage you to use fresh or frozen cranberries and fresh-squeezed orange juice instead of the canned options, as they may contain nasty ingredients such as: 

  • High fructose corn syrup: Scientists believe that excess fructose consumption may be a key driver of many of today’s most serious diseases. These include obesity, type II diabetes, heart disease, and even cancer.
  • Artificial color: Red 40 is a synthetic color additive or food dye made from petroleum. Studies have found artificial colors to be harmful to health, especially for those with attention-related disorders. 
  • Citric acid: This is not what’s naturally found in citrus fruits; it’s too expensive to produce. And there have been reports of sickness and allergic reactions to the manufactured citric acid.
  • Pectin or gelatin: Cranberries have a high pectin content, making the added gelatin unnecessary. Also, vegans should avoid this as gelatin is derived from the skin, bones, and connective tissues of animals or fish.

Orange-Cranberry Bone-In Chicken Breasts

This juicy and flavorful chicken breast is seared with tart and juicy cranberries and citrusy orange and garnished with some fresh cranberries for a joyful holiday dinner!
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 40 minutes

Ingredients
  

  • 2 T. olive oil
  • 2 lbs. bone-in chicken breasts, with skin
  • 1½ tsp fresh sage, chopped
  • 1½ t. fresh thyme leaves
  • Sea salt and black pepper, to taste
  • 1 cup fresh (or frozen) cranberries
  • ¼ cup freshly squeezed orange juice
  • ¼ cup honey, preferably local
  • ½ tsp ground cinnamon
  • ½ tsp ground ginger
  • ¼ tsp ground cloves
  • ⅛ tsp ground nutmeg

Instructions
 

  • Place the top oven rack in the center position and preheat the oven to 400°F.
  • Season the chicken with sage and thyme; salt and black pepper, to taste.
  • Add olive oil to an ovenproof skillet over medium heat. Place seasoned chicken skin-side down and cook for approximately 4-5 minutes until it releases easily from the bottom of the pan. Turn the chicken and continue cooking for another 4-5 minutes on the remaining side.
  • While the chicken is browning, add the cranberries, orange juice, honey, cinnamon, ginger, cloves, and nutmeg to a small saucepan. Set to medium heat and bring to a gentle boil. Cook approximately 4-5 minutes or until the cranberries pop open and the sauce thickens slightly.
  • Pour one half of the orange-cranberry sauce over the browned chicken and transfer the skillet into the preheated oven. Roast until the chicken is fully cooked through and the sauce is bubbly for 25-30 minutes or until chicken is cooked through and reaches an internal temperature of 160°F.
  • Remove pan from oven and transfer chicken to a serving platter. Cover loosely and let rest for 5 minutes before serving. Top with remaining orange-cranberry sauce (or serve on the side) and serve with your choice of sides.

Start Your Healthy Holiday Plan!

For more healthy holiday/leftover recipes, be sure to get your copy of my Healthy Holiday Recipes and Holiday Leftover Plan ebooks! 

Have a wonderful holiday season!

But the label said no nitrates

But The Label Says No Added Nitrates

by additives, allergies, ingredients, labeling, meat

What are nitrates?

Nitrates and nitrites are preservatives frequently found in preserved meats such as deli meats, hot dogs, sausages, etc. Nitrates are seen as the less harmful of the two, however, they can turn into nitrites which are linked to more serious health concerns.

Nitrites help keep the meats looking pink and can prevent the growth of listeria or botulinum bacterias. Unfortunately, however, consuming high amounts of nitrates and nitrites can be bad for your health. And nitrites can further degrade into nitrosamines (which are highly carcinogenic) when exposed to the amino acids in the stomach. 

Health impact of nitrates

Studies have shown that people who eat a lot of processed meats tend to have a higher than average risk for cancer including pancreatic and gastrointestinal cancers. Other studies indicate a link between nitrosamines and diabetes, Alzheimer's, and liver disease. So even if you're not highly sensitive to nitrates, consuming a lot of them is not a good idea. 

“No nitrates” on the label

Sometimes you'll see labels that say “no nitrates.” You may be wondering how they're preserving the food.  The answer is they're still using nitrates, they're just using a different form, usually celery juice or celery salts.

This is a case of manufacturer manipulation. Because of what these food/based nitrates are, the current FDA rules allow for the product to be labeled either No Nitrates or No Added Nitrates. (Similar to how they allow certain glutamate-rich products to be labeled no added MSG).

Because of consumer demand for cleaner labeling, some food producers are choosing to manufacture with these food-based nitrates. They then use Front-of-Package terminology to lure consumers to their products. However, some people are very sensitive to nitrates, even the food-based ones. So once again it comes down to reading the ingredient panel and knowing what’s in what you are eating.

Symptoms of allergy or sensitivity

The symptoms of nitrate sensitivity include headaches, sinus issues, stuffy nose, sneezing, runny nose, itching, hives, or asthma. It can be difficult to pick out if it's specifically due to nitrates as these symptoms can be found with other ingredients as well.

If you think you are sensitive you can check with a doctor for an allergy test. You can also do an elimination diet and avoid all sources of nitrates. Those added to the food, as well as the vegetable-based sources listed below. When doing an elimination diet it's important to keep a food journal so you can closely track your symptoms in relation to the food you are consuming.

Food sources of nitrates

High nitrate vegetable sources include:

  • Beets
  • Cabbage
  • Carrots
  • Celery
  • Collard Greens
  • Green beans
  • Lettuce
  • Parsley
  • Radishes
  • Spinach

Plus, when these ingredients are juiced, the longer they sit the more the nitrates convert to nitrites. So if you make juice that includes these kinds of vegetables, it's best to drink it right away rather than letting it sit.

If you're looking to consume low nitrate vegetables, these are:

  • Artichokes
  • Asparagus
  • Broad Beans
  • Eggplant
  • Garlic
  • Green beans
  • Mushrooms
  • Onions
  • Peas
  • Peppers
  • Summer Squash
  • Sweet Potatoes
  • Tomatoes

It's also important to know that industrial fertilizers are high in nitrates. This means that commercially grown crops tend to have higher levels. In other words, the more nitrate-rich the soil they are grown in, the higher the nitrate level in these vegetables.

Sources
 

  • Hord N.G., Conley M.N. (2017) Regulation of Dietary Nitrate and Nitrite: Balancing Essential Physiological Roles with Potential Health Risks. In: Bryan N., Loscalzo J. (eds) Nitrite and Nitrate in Human Health and Disease. Nutrition and Health. Humana Press, Cham.
  • Nothlings, Ute, et al. Meat and Fat Intake as Risk Factors for Pancreatic Cancer: The Multiethnic Cohort Study. Journal of the National Cancer Institute. Vol. 97, No. 19. October 5, 2005.
  • Tong, M, et al. Nitrosamine Exposure Causes Insulin Resistance Diseases: Relevance to Type 2 Diabetes Mellitus, Non-Alcoholic Steatohepatitis, and Alzheimer’s Disease. J Alzheimers Dis. 2009; 17(4): 827–844.
  •  

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milk - food allergies

Got Milked?

by allergies, dairy, food intolerance

The Got Milk Campaign

Developed for the California Milk Processor Board in 1993, Got Milk? was a campaign to help sell more milk.  It was apparently successful in California but not so much in the rest of the country.  It was a cute campaign with a lot of celebrities painted in milk mustaches among other visuals. It appeared both as magazine ads and television commercials.

Allergic to dairy?

The concept of “got milk?” takes on a different connotation when you can't have milk or dairy products.  Similar to those who can't have gluten and have significant health problems when they get “glutened,” for those who are sensitive to dairy or any of its parts consumption can be very dangerous. 

Lactose intolerance

There are different issues related to consuming dairy products. One is Lactose intolerance. This is where the body does not produce enough of a particular digestive enzyme, lactase, to break down the lactose (milk sugar). Most people lose their ability to produce lactose in early childhood. That leaves a lot of people who struggle with the symptoms of lactose intolerance when they eat yogurt, milk, cheese, ice cream, or any other dairy product. Symptoms can include

  • bloating
  • diarrhea
  • farting
  • gas
  • stomach cramping or upset

Milk protein allergy

Another issue with dairy consumption is the protein in the milk. There are two different types of protein, whey and casein.  Whey is made by removing the milk protein solids. It's often found in protein beverages or athletic recovery formulas and may be listed as either whey protein, whey protein concentrate, or whey protein isolate. Whey is rapidly absorbed into the system. Depending on how lactose intolerant you are, when consuming whey you may also have lactose intolerance issues going on as there is a small amount of lactose in whey.

The other protein, casein, is also sometimes found in protein beverages. The body responds more slowly to casein and because of this slower breakdown tends to promote fullness longer. Some people are allergic to either casein or whey, some people are allergic to both.   

Some of the symptoms of lactose intolerance and milk protein allergy are the same. However, over time the milk protein allergy can worsen. For those who are allergic to whey or casein, it can even be fatal.  Because these allergies can pose significant health problems it is important to work with an allergist for testing and support if you suspect there is a problem. Allergy symptoms include:

  • Abdominal cramps
  • Anaphylaxis
  • Behavioral health changes
  • Bloating
  • Diarrhea
  • Fatigue
  • Hives or rash
  • Joint Pain
  • Wheezing or difficulty breathing

Know your dairy ingredients

It's important to note that just because a product is labeled lactose free that does not mean that it is dairy-free.  When there's an allergy it is a matter of concern about whether or not there is dairy in what you are eating.  On packaged food labels there are a lot of ingredients to watch out for that are derived from milk. If there is a lactose intolerance or a milk protein allergy, these need to be avoided:

  • milk
  • butter
  • casein
  • casinate
  • cheese
  • cream
  • curds
  • whey
  • lactalbumin
  • lactoferrin
  • lactose
  • lactulose
  • yogurt

Surprising places for dairy

In addition to these ingredients, there are a number of surprising items that are derived from dairy or that may contain dairy.  It's not always clear and you may not be aware of what to watch out for:

  • artificial sweeteners
  • baked goods (many of these are unlabeled)
  • bath products
  • breath mints
  • candy
  • canned tuna fish (may contain hydrolyzed caseinate)
  • caramel
  • chewing gum (may contain milk protein)
  • medications (if this is a concern talk with your pharmacist)
  • hot dogs
  • lunch meat (cross-contamination may also be an issue)
  • margarine (while these are not butter, they may not be dairy-free)
  • potato chips
  • soy cheese (some of them still include dairy)
  • spice mixes (may contain whey powder)
  • whipped topping (these are marketed as “non-dairy” but often contain casein)

Food allergy labeling

While that's a lot to keep track of, for those who have a significant, life-threatening allergy to dairy it is critical that they are aware of what's in what they are eating.  Because dairy is one of the seven top allergens in this country it does need to appear on the label as an allergy statement like the example below where the allergens are listed in bold

Food allergy label

 

 

 

 

 

Another labeling example is when foods do not necessarily have dairy (or other top food allergen) products in them but are made in a facility that also processes a food allergen such as the example below. This statement is also in bold type.

Food label allergen

 

 

 

 

Eating away from home

While labeling might show if there's dairy in packaged foods, this all goes out the window when eating out at a restaurant or at someone else's home.  

It is possible to ask if there's dairy in a product and be told no but to discover that it's finished with butter. Or to have someone not be aware of what's in a dish.

Even for those who are not allergic but have a food intolerance or delayed hypersensitivity, accidental exposure may cause a heightened reaction as the body reacts more strongly to the substance it's trying to clear.

For those with life-threatening allergies to dairy any exposure poses a dangerous situation.  Be aware of your setting and the possibility of exposure.  It's important to ask if your food allergen is in the meal that you are being served.  It can also be helpful to use a Food Allergy Buddy Card (available for free download).

Understanding Food Intolerance Testing

by allergies, health, immune system, testing

Food sensitivities, or food intolerance, can cause a number of different health-related issues.  Some people refer to food sensitivities as food allergies.  It's important to note that a sensitivity is different than an allergy, sometimes referred to as a True Food Allergy.  A true food allergy, such as a life-threatening response to peanuts, can be dangerous and may require the use of medication or, in extreme circumstances, an epi-pen.  Food sensitivities can cause significant discomfort but, to the best of my knowledge, are not life-threatening.

Symptoms of food sensitivities

One of the issues when it comes to diagnosing food sensitivities is that there may be a delayed hypersensitivity response, meaning it can take several days for symptoms to appear. 

Symptoms are varied and often can be misdiagnosed as being something else. These include:

  • Bloating
  • Coughing or continual throat clearing
  • General Malaise (feeling “under the weather”)
  • Hives
  • Headaches/Migraines
  • Irritable bowel symptoms
  • Sinus issues
  • Stomach ache
  • Repeated sneezing for “no reason”
  • Runny nose

My story

I noticed several significant changes in my health that lead me to believe I might be developing some food sensitivities.  I realized that I was getting frequent rashes or flushes on my neck, my sleep was more interrupted (I kept waking repeatedly for no particular reason), I also noticed occasional low level aches in my small joints, and I realized I had developed a craving for cheese.  Sadly when we “crave” foods it often turns out that this is because we have developed a sensitivity and become intolerant of them.

Because it had been a while since I've had food sensitivity testing I decided it was time to go ahead and retest myself.  Here is my thought process after I received my results and read the report:

  • Strong reaction – honey – “Darn!  My favorite sweetener to deal with seasonal allergies.  I often take a spoonful of raw, local honey in tea to help me through the winter allergy season.  Oh well, I guess I'll have to give that up for now.”
  • Strong reaction – fusarium vasinfectum (an agricultural fungus) – “Rats!  Hard to deal with.  I'll really have to be extra vigilant about washing produce and drying it carefully before use.  Time to get out the humidity monitor and make sure the house isn't too damp.”
  • Strong reaction – sodium benzoate (a preservative) – “Say what?!?!  I'm guessing my exposure is coming from eating on the road because I KNOW I am not eating it at home.”
  • Moderate reaction – Blueberry – “Darn!  My favorite berry.  Luckily there are lots of other berries, I'll just have to switch for a while.”
  • Moderate reaction – Canteloupe/Honeydew – “Huh?  Another fruit?  I don't even eat that much fruit to begin with.”
  • Moderate reaction – Cottonseed oil – “Again probably from eating out, I certainly don't have this at home.”
  • Moderate reaction – Cheese (cow) – “Dagnabit [and yes, I do say this, it's my favorite “swear” word followed closely by dagnabitall] I was afraid of that.  NO CHEESE!  Seriously!”  [That's when I realized the craving part was worse than I had thought]
  • Moderate reaction – Raspberry – “Excuse me??  What???  No berries????” [note: a food sensitivity to more than one thing in a food group often means that there is a reaction to the group as a whole.  For me the berry sensitivity means no acai, blueberry, blackberry, boysenberry, cranberry, elderberry, goji berry, gooseberry, raspberry, and strawberry for six months.]
  • Moderate reaction – FD&C Yellow #10 – “Oh man I seriously need to look at how much I am eating out or away from home.”
  • Moderate – Dibutyl Phthlate – “hmmmm, time to look more closely at my personal care products.”
  • Moderate – Ethylene Dibromide (a chemical solvent) – “no earthly idea where I could be getting exposed to this but I'll have to be more aware of my surroundings.”

These reactions are very similar to the sort of mental gyrations that many of my clients go through when we review their results.  Although a significant reaction requires a six month avoidance of the substance and a moderate one only three months.  I often just ask that they avoid everything for six months.  We also embark on a healing gut protocol.

In my case I'm already doing most of what the healing gut protocol involves, however there are some gaps, especially when I travel.  I'll be working hard to address those.

However, I'm going to confess that none of this will take place until after Thanksgiving.  The results came after I had planned my menu, purchased food, and started cooking.  I'll admit that I'm human and not able/willing to completely revamp my holiday menu with just a couple of days notice.  I'm also not thrilled about mashed potatoes with no butter or cream, no homemade cranberry orange relish (made this year with kumquats picked fresh off the tree instead of oranges), no whipped cream on the pumpkin pie/custard.  But believe me, I know how much better I will feel once I start on my new eating plan and clean up my food intolerances.  I also know that the more compliant I am the better I will feel and that in six months it is highly likely that most if not all of these food sensitivities will have gone away.

Testing for food sensitivities

If you suspect you have food sensitivities you can talk with your doctor or order a test online.  The test I used looks at 212 different potential allergens.  You can see them listed below. 

EAB pg 1

 

EAB pg2

 

 

One of the reasons I like this particular company is because their test comes with a dietary rotation plan (you can get more information about what a dietary rotation plan is and how it works here).  The report also comes with a laminated wallet card. The wallet card is so you can take it with you to the grocery store or when you are on the road to help you remember what exactly you are supposed to avoid.