WAC Magazine

October | 2014

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OCTOBER 2014 | Washington Athletic Club Magazine | 21 disorder, the body is unable to break down fructose, a sugar commonly found in fruit. Cutting fructose out of a diet can be a challenge because it is added to many processed foods and can also be found in foods typically considered healthy. Fruit is an obvious example, but wheat, onions, leeks, asparagus and artichoke also have fructose—and a close relative, fructan—in them. ALLERGIES AREN'T JUST SEASONAL Food allergy responses happen when the immune system produces and builds up abnormally large amounts of an antibody called Immunoglobulin E (IgE). ese IgE antibodies identify "enemy" foods you have eaten and fight back by releasing chemicals like histamine. is triggers symptoms such as hives, itchy mouth and ear canals, tight throat, or even trouble breathing. e most severe reaction can be anaphylactic shock, which can be fatal if not treated immediately. Many food allergy reactions happen quickly after consuming the food. A classic example is a peanut allergy. A study released by the Centers for Disease Control and Prevention says food allergies among children increased approximately 50 percent between 1997 and 2011. Unfortunately, there is no clear answer as to why they are on the rise. We do, however, know the eight foods that account for 90 percent of all food allergies: milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish. DON'T BE SO SENSITIVE A food sensitivity can be defined as any inflammation-generating reaction against a food or food component that does not involve an IgE-related response. A food sensitivity's inflammatory process is complex because the response is delayed. After eating the food, symptoms may occur within the first 12 hours, but could also be delayed up to 72 hours. Because signs may take longer to occur, the connection to the cause of their ailment can be much less obvious to a person. Also, the number of foods and additives a person eats in a three-day period can be in the hundreds. So it is more difficult to link the exact symptom to the offending factor. With food sensitivities, the degree and severity of symptoms can differ greatly from person to person. Indeed, there is a wide range of symptoms involved with food sensitivities that go beyond the more well-known gastrointestinal issues. ey include ear, nose and throat issues; infections; cardiovascular problems; rheumatalogic issues; and neurologic issues. ey also can include problems that people don't usually attribute to their diet, such as anxiety, depression, insomnia, and teeth-grinding. Some individuals can have sensitivities to what would otherwise be thought of as healthy foods—like strawberries or chicken—and there are certain foods that are common culprits for triggering reactions. ese include: dairy, gluten grains, soy, eggs, corn, and peanuts. Corn and soy, especially, are everywhere in our food supply. You will be hard-pressed to find packaged foods without corn or soy. If a person already has an inflammatory condition, like migraines, figuring out a food sensitivity can often help calm the condition and prove integral in managing it. A WORTHWHILE TRADE-OFF Finding out you have an adverse food reaction to a food you love can be tough news to, well, swallow. You'll have to make some hard trade-offs. In the long run, though, it's worth giving up the beloved cheese on your burger if it means you'll feel better. A great way to determine if you have a food intolerance, sensitivity, or allergy is to work with a nutritionist. A good nutritionist can guide you through an elimination diet, which takes out suspected foods and reintroduces them in a systematic way over time to identify culprits. Food allergy testing may also be suggested. At the WAC Wellness Center, we can help identify trouble foods and get you—and your gut—back on track. WAC Nutritionist Shana Hopkins, MS, CN, can be reached at 206.839.4782 or shopkins@wac.net. Regular pasta Gluten-free pasta, quinoa pasta, or spaghetti squash Wheat flour tortillas Brown rice wraps Corn tortillas Brown rice tortillas Wheat crackers Brown rice crackers Dairy or soy milk Almond milk Soy burgers Lentil or bean burgers Peanut butter Almond butter EASY SWAPS for Common Food Sensitivities SWAP FOR

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