Food sensitivities and intolerances are on the rise, with more and more people struggling with adverse reactions to certain foods. Reactions can range from uncomfortable to debilitating, having a significant impact on quality of life. The good news is that with proper management, those living with food intolerances can minimise symptoms and often even reintroduce problem foods back into the diet. Today, we will discuss four helpful tips for successfully managing food sensitivities. With some adjustments to your diet, lifestyle and mindset, you can take control of food intolerances and live symptom-free.

1. Visit A Nutritionist

Seeing a London nutritionist or functional medicine practitioner can provide tremendous value when navigating food sensitivities. A functional medicine London practitioner specialises in food intolerances and can help uncover the root causes of your reactions. They will carry out tests to identify exactly which foods you’re sensitive to and support you in transitioning to an elimination diet to calm symptoms. A London nutritionist can also monitor your progress with challenges and gradually reintroduce reactive foods. Functional medicine takes a holistic approach, uncovering and addressing any nutritional deficiencies, gut infections or imbalances contributing to intolerances. Working with a functional medicine London practitioner equips you with a customised nutrition plan for long-term symptom relief.

2. Keep A Food Diary

Keeping a detailed food and symptom diary is instrumental in identifying triggers. Note everything you eat and drink, along with any reactions you experience, including the time they occur. Look for patterns between specific foods and your symptoms. Track your diet for at least two weeks, being as thorough as possible. This information will help your nutritionist accurately pinpoint reactive foods. Continue recording your intake if eliminating foods to ensure you don’t accidentally ingest a problem ingredient.

3. Prepare Your Own Meals

One of the best ways to control your exposures is cooking your own meals at home. This way, you know exactly which ingredients go into your food. When eating out, cross-contamination is difficult to avoid. Speak to restaurants about food preparation, and don’t be afraid to make special requests to accommodate your needs. Likewise, carefully read all food labels and watch out for hidden ingredients in packaged products. Becoming proficient in the kitchen takes time but is worthwhile for avoiding triggers.

4. Support Digestive Health

Promoting good digestive health through diet, lifestyle, and targeted supplements helps minimise reactions. Ensure you consume adequate probiotics from fermented foods or supplements to maintain a healthy gut microbiome. Get plenty of prebiotic fibre to feed good bacteria. Stay well hydrated, exercise regularly, manage stress levels and get enough sleep. Certain digestive enzymes or supplements may also be recommended to optimise gut function and digestion. Keeping your gastrointestinal system in balance is key.

With some adjustments to your lifestyle, it is possible to successfully manage even multiple food intolerances. Being vigilant about your diet, harnessing nutrition expertise, promoting gut health and having emergency precautions in place lets you minimise reactions. With the right strategy tailored to your specific intolerances, food sensitivities don’t have to hold you back. You can take control and make choices that allow you to thrive.