Food Allergies and Sensitivities

The term “food allergy” is sometimes used to describe all adverse reactions to food. However, more specifically, the term “allergy” refers to food reactions that are mediated by the immune system.

When our immune cells identify a foreign invader or antigen, they try to prevent it from causing harm in the body. For example, when antigens from bacteria or viruses get into our bodies, we can get the flu, or the common cold. We don’t get the flu from food antigens, but we can get a wide range of immune-related symptoms that range from the sniffles and hives to anaphylactic shock (a life-threatening condition in which the throat swells and blocks the passage of air). Immediate hypersensitivities affect only a small percentage of the population and autoimmune conditions.

Food Allergies

Allergic reactions to food, also called food hypersensitivities, can be either immediate or delayed. Immediate hypersensitivity reactions occur within hours or even minutes of eating a food. The foods that people are most commonly allergic to include milk, eggs, peanuts, tree nuts (walnuts), soy, strawberries, wheat, fish, and shellfish.

Many people with immediate food hypersensitivities must completely eliminate the offending food from their diet to avoid symptoms—and these symptoms can be severe and noticeable. They include swelling, a rash, hives, or a headache. In rare cases, immediate hypersensitivity reactions can cause anaphylactic shock.

Food Intolerance and Delayed Reactions to Food

Food allergies are pretty straightforward. If you have one, you know who you are. And you probably know which foods to avoid so you don’t wind up looking like the Pillsbury doughboy or end up in the ER.

When it comes to delayed reactions to food, however, things can get a little more complicated. This is because many of the same foods, such as milk or eggs, that are known to cause immediate hypersensitivities in a small number of people have also been implicated as a cause of delayed or “masked” food sensitivities in much larger numbers of individuals. In fact, some physicians have suggested that as many as 60 percent of all Americans suffer from masked food sensitivities!

When someone has a food intolerance, this means that they have an abnormal physiological response to a food and that response is not caused by an antibody/antigen reaction. For example, some food intolerances are caused by enzyme deficiencies, while others are caused by poor function of the digestive tract or sensitivity to a natural or synthetic chemical.

Lectins

In the following sections, you’ll discover that many healthy-sounding foods can disturb your GI tract. One reason is that many plants we commonly eat contain proteins called lectins. Plants use these lectins as a natural defense against pests and fungus. They tend to be bitter and difficult to digest. Lectins can stick to the walls of the small intestine, causing inflammation and obstructing the natural healing process of the GI wall, leading to cell death and contributing to leaky gut syndrome.1 There is evidence that lectins can contribute directly to autoimmune responses, particularly rheumatoid arthritis.2

Lectins are everywhere, but it’s important to know the foods that contain the most lectins: grains, dairy, legumes (particularly soy), nightshade vegetables (tomatoes, potatoes, eggplant, peppers, and more), and nuts. To make matters worse, some foods are genetically modified in a way that adds to their lectin content.3

Lectins are generally reduced (but not completely eliminated) by soaking, sprouting, and cooking. The lectins in red kidney beans, for instance, are toxic unless cooked. Soaking and then pressure-cooking is the most effective means of reducing lectins (and phytic acid, another anti-nutrient).4 I soak and then dehydrate my almonds to neutralize some of the lectins. While moderation may work for some people, many are more sensitive and need to assertively minimize lectin exposure to give their gut a chance to heal and to reduce inflammation and immune system aggravation.

Wheat and Gluten

One of the most common food sensitivities is to gluten. Gluten is a protein found in wheat, rye, barley, oats, kamut, and spelt. Gluten remains after all the starch is washed away from the flour of these grains, and is made up of two protein groups called gliadins and glutenins.

Some researchers note that humans have only been eating grains for around 10,000 years, a fraction of the time that we have been eating other foods, so we haven’t had the evolutionary time to adapt to grains being a staple in our diet.

Modern wheat has also changed dramatically since the 1940’s, when it began being extensively hybridized, backcrossed, and mutated with chemicals, creating a form of wheat that human digestion is even less prepared to cope with. It was around that same time that we began eating more wheat in processed foods. Because of this combination of factors, it can be even tougher to tell where our sensitivity to gluten comes from.

As of 2013, genetically modified wheat (by the strict definition of GMO) is not being sold anywhere in the world, although a rogue field of unapproved GMO wheat was recently discovered in Oregon.5 Also contrary to rumor, an analysis has shown that modern wheat does not contain more gluten than previous varieties; the wheat of biblical times had even more gluten.6 These are technicalities that I am including for the sake of accuracy, but wheat has been greatly changed by conventional means in recent times. According to Dr. William Davis, cardiologist and author of Wheat Belly, the problems with modern wheat may result from alternations in the structure of the proteins gliadin and agglutinin, and from new forms of alpha amylase inhibitors and other proteins provoking allergies and sensitivities thus aggravating the immune system.7

Again, we are all different. Some people don’t seem to be bothered by gluten at all, but others are extremely sensitive to it. It’s also difficult to rely solely on testing, as it’s common to find people who test negative in the common AGA-IgA and AGA-IgG tests for gluten allergy, but who nonetheless show dramatic improvements when they take gluten from their diet. Doctors who work with autoimmune clients have found that many of their patients report major improvements when they remove grains from their diets.

Dairy

Milk and dairy products can cause problems for people if they are lactose intolerant or have casein or whey sensitivity.

Lactose is the naturally occurring sugar in milk. We use the enzyme lactase to digest lactose, but many people produce far less lactase after the age of three or four. This makes sense in nature (milk digestion enzymes disappear around the age when children naturally stop breastfeeding). If you drink milk or consume certain dairy products and you lack enough lactase, it can cause gas, bloating, cramping, or diarrhea. Lactose intolerance is strongly linked to your genetic heritage; people of Asian or African descent are highly likely to suffer lactose intolerance, while those of northern European descent are less likely.

Casein and whey are milk proteins that can cause an allergic reaction in some people, and studies have implicated both proteins in autoimmune conditions.8 People with leaky gut syndrome are also more likely to have trouble with the milk protein. Besides gas, bloating, and other digestive symptoms, dairy sensitivity can also cause skin rashes, hives, headaches, runny nose, itchy eyes, gastroesophageal reflux (GERD), and coughing. Serious complications like anaphylaxis can happen in the worst cases.

Corn and High-Fructose Corn Syrup

Corn sensitivity can provoke a variety of symptoms, including headaches, fatigue, moodiness, joint and muscle pains, nausea, and diarrhea—plus gas, bloating and cramps. Allergies to corn are less common, but can also include hives, rashes, swelling of lips, upper respiratory problems, stuffy nose, and even more severe reactions. Corn sensitivity is hard to test for, but an elimination diet can show if corn sensitivity is an issue for you.

According the United States Department of Agriculture (USDA), the percentage of genetically engineered corn grown in the U.S. went from 25 percent in the year 2000, to 88 percent in 2011.9 These modifications can include integrating Bt pesticide toxin directly into the corn itself. There is far too little evidence of safety to conclude genetically modified corn is harmless, and animal studies have suggested GMO corn might have negative effects.

Problems with corn are increasing in recent times, as corn is a cheap, subsidized commodity crop that is everywhere in processed foods, often in the form of high-fructose corn syrup. High-fructose corn syrup is a molecularly altered sugar, which is rapidly absorbed by your body. Scientific evidence suggests high-fructose corn syrup may contribute to diabetes and obesity even more than plain sugar.10 Samples of it have also been found to contain mercury from the manufacturing process.11

The presence of high-fructose corn syrup in a product is often a good indicator that it is cheaply made, without careful regard for its wholesomeness. My advice is to stay away!

Nightshades

Many people are surprised to learn that nightshade vegetables can aggravate their autoimmune condition. The most common nightshades are tomatoes, green and red peppers (both sweet and hot), eggplant, white potatoes, and spices such as cayenne, paprika, and pepper-based sauces such as Tabasco. Fortunately, for those of us who are sensitive to nightshades, yams or sweet potatoes are not nightshades, and neither are peppercorns. There are also nightshades used medicinally, such as goji berries and ashwagandha, mandrake, belladonna, and tobacco. For healthy individuals, many of these foods can be eaten without consequence. People with autoimmune conditions need to be more cautious.

The group of substances in nightshades that can adversely affect the body are called alkaloids. Plants produce alkaloids to deter insects, and different alkaloids are found in varying degrees in all nightshades. We’ve all heard of the alkaloid nicotine and know that it is found in tobacco. What most people don’t know is that it is present in differing amounts in all nightshades.12 The addictive quality of nicotine may be one of the reasons it is so hard for people to eliminate nightshades from their diets. The alkaloids, certain lectins, and saponins in nightshades appear to contribute to leaky gut syndrome, which can provoke an autoimmune response.

Nightshades have only been a part of the diet in North America and Europe for a few hundred years, which may not have given us enough evolutionary time to thrive with them. If you are going to eat nightshades, consider cooking them. Cooking nightshades reduces alkaloids by 40 to 50 percent. Another way to protect yourself is to avoid green spots and sprouts on potatoes. The green you see, usually on the outside of potatoes, is a sign that the alkaloid solanine is present. Too much solanine can cause solanine poisoning. Besides color, a bitter taste can also signify a high solanine level.

Symptoms of nightshade sensitivity are similar to those of gluten or dairy intolerance: unexplained rashes, gas, nausea, headaches, muscle tremors, GERD, moodiness, and so on. Nightshades also seem to aggravate arthritis and aching joints. Many of my clients who removed nightshades from their diet reduced their pain and symptoms dramatically.

Soy and Legumes

Soy is another food that people are often allergic or sensitive to. Sensitivity can trigger digestive problems and inflammation, while an allergic reaction can provoke worse symptoms. Soy is also at the center of the GMO controversy, as the USDA states that as of 2012, 93 percent of U.S. soy is genetically modified to be herbicide-tolerant.13 Soy contains isoflavones, which some studies have shown to negatively affect thyroid hormones.14 Other studies don’t find a thyroid problem resulting from moderate use of soy by healthy people.15 Soy can be an ingredient in many products and supplements, so it’s easy to get more of it than you realize, even if you can tolerate it in moderation. There is reason to believe that fermented non-GMO soy products such as tempeh and miso are easier for your body to digest, as fermentation reduces the lectins, or “anti-nutrients,” present in the soy as part of the plant’s natural defenses.

Soy is a legume, like beans, peas, and lentils. Many people who are sensitive to one legume are often sensitive to others. Beans have a reputation for giving people gas for a reason: oligosaccharides are a carbohydrate in legumes, particularly beans, that the body has trouble breaking down, and gas is a result.

Peanuts are actually legumes, not nuts. Some people are wildly allergic to even the smallest quantity of peanuts. (You know who you are.) Peanuts are one of the leading causes of death from food allergy.16 For the rest of us, peanuts are particularly susceptible to contamination with aflatoxins, or carcinogenic molds. There are controversies regarding whether peanut oil contributes to clogging of the arteries, and about the potentially harmful effects of peanut agglutinin (PNA), a peanut lectin, associated in studies with leaky gut syndrome and colon cancer.17,18,19

Not everyone needs to avoid beans, lentils or even moderate use of fermented soy. My Sensitivity Discovery Program will help you discover if soy and legumes are a problem for you.

Nuts

Tree nuts, like macadamia nuts, Brazil nuts, almonds, walnuts, pecans, pistachios, chestnuts, beechnuts, and hazelnuts, are a common food allergy. Cashews are actually a seed that’s related to mangoes, pistachios, and poison ivy, but some people are sensitive to them as well. People who are allergic to one tree nut are likely to be allergic to more than one. Peanut allergy and tree nut allergies also go together frequently. Allergy to coconut is rare. Symptoms vary, from rashes and hives, nausea, diarrhea, and swelling to heart irregularities and severe difficulty breathing.

For those without an allergy to tree nuts, you should know that tree nuts, like grains and legumes, are high in phytic acid, which interferes with our absorption of minerals. Because nuts are usually consumed in smaller quantities than staple foods like grains and beans, they are less likely to rob you of iron and zinc absorption. It helps if you snack on nuts between meals so the nuts are digested separately.

If you do want to eat a lot of nuts, please soak and sprout them, which will reduce or eliminate the enzyme inhibitors, lectins, and phytic acid content.

Food Additives and Salicylates

Many people are also unable to tolerate natural and synthetic chemicals, such as sulfites, that appear in abundance in our commercial food supply. These sulfur-containing preservatives are used in dried fruits, wines, and many other processed foods. Between 1980 and 1999, the United States Food and Drug Administration received more than 1,000 reports of adverse reactions, some fatal, to sulfites. It has been estimated that at least 1 percent of all people with asthma are sensitive to sulfites.

Synthetic food colorings, including food dyes and Color Yellow No. 5 (tartrazine), are problematic for many people as well. Monosodium Glutamate (MSG) is another example of an additive used to increase flavor, particularly in Asian foods. After eating at restaurants that use MSG, many people become bloated, experience severe headaches, or have other adverse reactions. Yeast extract, autolyzed yeast, calcium caseinate, sodium caseinate, hydrolyzed protein, and “hydrolyzed yeast” are other common ingredients that contain naturally occurring MSG.

While food colorings and additives like MSG are examples of human-created substances that many people react to, salicylates and amines are examples of naturally occurring food substances found in many vegetables, herbs, spices, fruits, and chocolate. Even though they are naturally occurring, these substances may also create adverse reactions. Salicylates and amines have been associated with a variety of symptoms including mental confusion, depression, and migraine headaches.

The following is a partial list of natural foods and prepared products that contain salicylates and amines:

Tomatoes              Broccoli

Olives                   Spinach

Mushrooms          Avocado

All dried fruit        Smoked meats

Canned fish          Hard cheeses

Soy sauce               Miso

Chocolate              Cocoa

Beer                      Cola drinks

Vinegars                Yeast extract

Individual Sensitivities

Finding your own formula for proper nutrition is also complicated by the fact that we are not all the same. Our genes and natural biology are different, and our chemical exposures, sensitivities, and allergies are all unique. What might be a perfectly healthy food for one person—organic, nutritious, and free from known toxins—might be detrimental to another person and even contribute to their autoimmune condition.

For this reason it’s impossible for anyone to come up with an autoimmune nutrition program that works across the board for everyone. The only way to really know if a food is contributing to your condition is to eliminate it for a few weeks and then reintroduce it. A perfect way to do this is my Sensitivity Discovery Program.

If you have an autoimmune or other chronic illness, it’s much more likely that there are foods that negatively affect you, and it’s possible that you’ve been living with those harmful effects for years, thinking that’s it’s just normal to be bloated, gassy, overweight, tired, or any of the other symptoms created by eating foods your body can’t handle.

Do You Have Food Allergies or Sensitivities?

Symptoms related to individual sensitivities and allergic foods can show up all over the body—from minor irritations to major health conditions.

Here is a list of some of the most common ones:

•  Impaired liver function

•  Impaired thyroid function

•  Nutritional deficiencies

•  Inflammation

•  Anemia

•  Sinus congestion or hay-fever-like symptoms

•  Dark circles or puffiness under the eyes

•  Fluid retention

•  Chronic skin conditions such as acne, hives, rashes, eczema, rosacea, and psoriasis

•  GI symptoms—gas, bloating, constipation, diarrhea

•  Gastroesophageal acid reflux (GERD)

•  Fatigue

•  Joint inflammation

•  Mood swings and mood disorders

•  Headaches and migraines

•  Asthma

•  Poor memory and cognition

•  Anxiety and depression

•  Psychiatric disorders

•  ADD and ADHD

•  Craving sweets and carbs

•  Celiac disease

•  Diabetes

•  Cancer

•  Heart Disease

•  Autoimmune conditions

My Sensitivity Discovery Program allows you to discover firsthand what foods make you feel bad and may be contributing to your condition. As a functional medical nutritionist, I’ve enjoyed seeing many people feel dramatically better in a short time once they stop eating the particular foods their body can’t handle. I hope a careful exploration of your own diet can yield life-changing results for you, too!

References:

1. Miyake K, Tanaka T, McNeil PL Lectin-Based Food Poisoning: A New Mechanism of Protein Toxicity. PLoS ONE (2007) 2(8): e687. http://www.plosone.org/article/info %3Adoi%2F10.1371%2Fjournal.pone.0000687
2. Cordain L., Toohey L., Smith M.J., Hickey M.S. Modulation of immune function by dietary lectins in rheumatoid arthritis. Br. J. Nutr. 2000;83:207–217 http://www.ncbi.nlm.nih.gov/pubmed/10884708
3. Jones L. Genetically modified foods. BMJ. 1999;318:581–584 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1115027/?report=reader#B14
4. Bishnoi S, Khetarpaul N, Yadav R. Effect of domestic processing and cooking methods on phytic acid and polyphenol contents of pea cultivars (Pisum sativum) Bishnoi S, Khetarpaul N, Yadav R. Effect of domestic processing and cooking methods on phytic acid and polyphenol contents of pea cultivars (Pisum sativum) Plant Foods for Human Nutrition June 1994, Volume 45, Issue 4, pp 381-388 http://link.springer.com/article/10.1007%2FBF01088088?LI=true#page-1
5. Tracy B. How did genetically altered wheat end up in Oregon field? CBS News June 6, 2013 http://www.cbsnews.com/8301-18563_162-57588150/how-did-genetically-altered-wheat-end-up-in-oregon-field/
6. Kasarda D, Can an Increase in Celiac Disease Be Attributed to an Increase in the Gluten Content of Wheat as a Consequence of Wheat Breeding? Journal of Agricultural and Food Chemistry 2013 61 (6), 1155-1159 http://pubs.acs.org/doi/full/10.1021/jf305122s#
7. Davis W. Is gluten on the increase? Blog Online. Feb. 15, 2013 http://www.wheatbellyblog.com/2013/02/is-gluten-on-the-increase/
8. Monetini L, Cavallo MG, Manfrini S, et al. Antibodies to bovine beta-casein in diabetes and other autoimmune diseases. Horm Metab Res. 2002 Aug;34(8):455-9 http://www.ncbi.nlm.nih.gov/pubmed/12198602
9. US Dept. Of Agriculture. Genetically engineered varieties of corn, upland cotton, and soybeans, by State and for the Unites States, 2000-13. http://www.ers.usda.gov/data-products/adoption-of-genetically-engineered-crops-in-the-us.aspx#.Ua58DGTb1bs
10. Bray G, Nielsen S, Popkin B. Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity. Am J Clin Nutr 2004 79: 4 537-543 http://ajcn.nutrition.org/content/79/4/537.abstract
11. Dufault R, LeBlanc B, Schnoll R, et al. Mercury from chlor-alkali plants: measured concentrations in food product sugar. Environmental Health. 2009;8:2. http://www.ncbi.nlm.nih.gov/pubmed/19171026
12. Siegmund B, Leitner E, Pfannhauser W. Determination of the nicotine content of various edible nightshades (solanaceae) and their products and estimation of the associated dietary nicotine intake. J Agric Food Chem 1999;47:3113–20 http://www.ncbi.nlm.nih.gov/pubmed/10552617
13. US Dept. Of Agriculture. Genetically engineered varieties of corn, upland cotton, and soybeans, by State and for the Unites States, 2000-13. http://www.ers.usda.gov/data-products/adoption-of-genetically-engineered-crops-in-the-us.aspx#.Ua58DGTb1bs
14. Doerge D, Sheehan D. Goitrogenic and Estrogenic Activity of Soy Isoflavones. Environmental Health Perspectives. v110 June 2002. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1241182/pdf/ehp110s-000349.pdf
15. Persky VW, Turyk ME, Wang L, et al. Effect of soy protein on endogenous hormones in postmenopausal women. Am J Clin Nutr 2002;75:145-153. http://ajcn.nutrition.org/content/75/1/145.abstract
16. Asthma and Allergy Foundation of America. Peanut Allergy. Updated 2005 http://www.aafa.org/display.cfm?id=9&sub=20&cont=517
17. Kritchevsky D, Tepper SA, Klurfeld DM. Lectin may contribute to the atherogenicity of peanut oil. Lipids. 1998;33:821–3. http://www.ncbi.nlm.nih.gov/pubmed/9727614
18. Pramod SN, Venkatesh YP, Mahesh PA. Potato lectin activates basophils and mast cells of atopic subjects by its interaction with core chitobiose of cell-bound non-specific immunoglobulin E. Clin Exp Immunol. 2007;148:391–401. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1941928/
19. Singh R, Subramanian S, Rhodes JM, Campbell BJ. Peanut lectin stimulates proliferation of colon cancer cells by interaction with glycosylated CD44v6 isoforms and consequential activation of c-Met and MAPK: functional implications for disease-associated glycosylation changes. Glycobiology.2006;16:594–601 http://glycob.oxfordjournals.org/content/16/7/594.full

Michelle Corey, C.N.W.C., FMC, is a Wellness Recovery Specialist, Certified Nutrition and Wellness Consultant, researcher and author. Michelle studied holistic nutrition at Clayton College of Natural Health and completed a comprehensive 2-year practical program at Academy of Functional Medicine and Genomics. Since reversing her autoimmune condition, Michelle has helped hundreds of people reverse autoimmune and other chronic conditions. She is currently an advisor to the Academy of Functional Medicine and Genomics and the Functional Medical University. She is a member of the Institute of Functional Medicine and the National Association of Healthcare Advocacy Consultants. Michelle and offers Functional Mind-Body healing retreats, workshops and online courses.