food sensitivities

Benefits of Food Rotation

When exploring the benefits of food rotation, let’s review the number one reason why which is to reduce chronic inflammation.

Chronic inflammation is a prolonged and persistent inflammatory response in the body. It can be caused by a variety of factors such as poor diet, sedentary lifestyle, obesity, smoking, stress, and certain medical conditions. When inflammation becomes chronic, it can contribute to the development of serious health problems, including cardiovascular disease, type 2 diabetes, certain types of cancer, autoimmune disorders, and neurodegenerative diseases.

The term “silent killer” is used because chronic inflammation can progress silently within the body for years, damaging tissues and organs without causing noticeable symptoms. People may remain unaware of the underlying inflammation until they experience a sudden and severe health event, such as a heart attack or stroke. By the time symptoms appear, the damage may already be significant.

It is important to note that not all inflammation is harmful or silent. Acute inflammation is a natural response of the body to injury or infection, and it helps initiate the healing process. It is the chronic and persistent inflammation that poses potential health risks.

How to Reduce the Risks

To mitigate the risks associated with chronic inflammation, it is advisable to maintain a healthy lifestyle, including a balanced diet, regular exercise, stress management, and avoiding smoking or excessive alcohol consumption. Regarding a balanced diet, I specifically refer to whole clean foods and food rotation.

Why Rotate Your Food

Americans are notorious for eating the same 10-12 foods over and over. Why does this matter. It matters because you are creating food intolerances which can create chronic inflammation. Inflammation is the silent and sometimes deadly killer. It’s the culprit in many acute conditions and chronic disease.

I only use almond milk. I always add spinach to my smoothies. I eat a handful of walnuts every day!

I hear this from my clients frequently and they are quite proud of their accomplishments in eating healthy. Although these are healthy foods, too much of a good thing and eating the same food daily may not be a good thing.

Several years ago I conducted a food intolerance test on myself and was shocked. Extremely healthy foods were on the moderate to severe list including lemons, blueberries, chocolate, wheatgrass and more. Yes, I was eating organic and of course only dark chocolate. All these foods are considered healthy unless they are consumed in excess. They were creating chronic inflammation and once I eliminated them for 6-9 months, I could add them back in. When I added them back in, I felt amazing! I felt better than I had in years.

Remember the 4 Day Rule

The 4 Day Rule means stop eating a food or switch foods every four days to help prevent an intolerance to avoid chronic inflammation. I switch up everything including protein powders, supplement brands toothpastes, skincare products and of course foods. Breakfast may be a green smoothie, or it could be an egg, acai bowl or overnight oats.

When I drank plant-based milk, I switched out the type every few days. However, after learning about the inflammatory rancid seed oils in plant-milks, I don’t use them in my smoothies. When I stopped using them and substituted for water in my smoothies, I dropped four pounds in the first month.

Other benefits of food rotation include ensuring balanced nutrition

Rotating foods allows you to maintain a varied and balanced diet. Different foods provide different essential nutrients, and by regularly rotating your food choices, you can ensure that you are getting a wide range of vitamins, minerals, and other important dietary components.

When you rotate foods in your diet, you avoid consuming the same foods consistently, which can be beneficial for individuals who are prone to food sensitivities or intolerances. By regularly rotating your food choices, you reduce the likelihood of overexposure to specific food components that may contribute to inflammation.

Eat in Season

Eating in season allows you to consume more nutrient dense foods and incorporate new ingredients. Fresh local produce is full of fiber and antioxidants which naturally helps to reduce inflammation. Remember to buy from farmers that use minimal amounts or no pesticides and herbicides.

Common Food Sensitivities

Some common food sensitivities or intolerances include gluten, dairy, eggs, soy, shellfish, and certain nightshade vegetables. If you have identified specific foods that trigger an inflammatory response in your body, rotating them with other alternatives can provide relief and minimize the risk of chronic inflammation.

It’s worth noting that the impact of food rotation on inflammation can vary from person to person. It’s recommended to work with a holistic healthcare professional like a Naturopathic Doctor or Digestive Health Specialist who can help you identify any potential food sensitivities, an appropriate rotation plan, and monitor your progress.

It’s also important to maintain a balanced and nutritious whole, clean (organic) diet while implementing food rotation. This will eliminate pesticides, herbicides or other chemicals that increase inflammation. Ensure you include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your rotation to support overall health and well-being.

If you are new to B Renewed, schedule your first Wellness Strategy free to see how I can help. Or if you are ready to get started, schedule an Initial Consultation.

Gluten is a compound protein that composes about 80% of the protein found in wheat, barley, and rye. Gluten can be found in many things such as; chocolate, imitation crab (surimi), deli meats, soy sauce, and other sauces along with vitamins and even some toothpaste. Gluten is also used in anti-caking agents, malt beverages, and soups. If you have a gluten-sensitivity or Celiac disease, you must read all labels. I have gluten intolerance and have been gluten-free for years and still read labels.

The 6 grains to avoid that contain gluten are Wheat, Rye, Barley, Malt, Spelt and Oats (unless gluten-free),

What is Gluten Sensitivity versus Celiac disease?

In general, an allergy is a reaction that triggers the release of antibodies that results in immediate symptom onset. A true food allergy causes an immune response that can affect multiple organs and in some cases, be severe or even life-threatening. Food sensitivity (intolerance) symptoms are delayed and are typically limited to digestive problems, but they can lead to chronic inflammatory health issues.

70-80% of the US population has some type of food intolerance; 4% have food allergies

According to the CDF (Celiac Disease Foundation): Celiac disease (CD) is an autoimmune disorder that can occur in genetically predisposed people where the ingestion of gluten leads to damage in the small intestine. When you have CD, gluten damages those villas (we have finger-like villa in our small intestine that are supposed to move freely to absorb vitamins and nutrients) and you stop absorbing nutrients and that is why we see over 300 symptoms in CD where it can be hard to diagnosis. It is estimated to affect 1 in 133 people worldwide, and 83% of Americans are undiagnosed or misdiagnosed so they are at risk for long-term health complications.

Gluten sensitivity symptoms include: foggy mind, depression, ADHD, abdominal pain, bloating, diarrhea, constipation, headaches, bone or joint pain, and fatigue, plus others include depression, mood swings, and anxiety. A 2009 study published in the journal BMC Gastroenterology found a positive link between gluten sensitivity and recurrent mouth ulcers. Food sensitivities in general are caused by several factors or why do immune cells attack food particles:

the body is restricted in it’s ability to detox
it reacts abnormally due the excess of chemicals in the foods & environment
the intestinal function is not balanced
immune dysregulation results in some food particles not be recognized by the body and considered harmful

Gluten sensitivity is a lifelong condition and impacts skin and mucous membranes including the bladder lining in some individuals know as Interstitial Cystitis.

Gluten causes gut inflammation in at least 80% of the population. It is estimated that 30% of the Western population is gluten sensitive.

What are the components of Gluten?

Gluten (protein) Gluten is actually made up of two components 1. Glutenins 2. Gliadins

Gliadin (the protein part) and glutenin (the sticky part). The gliadin protein is believed to be the immune-reactive component. A positive gliadin antibodies test indicates the immune system is mounting a defense against the protein.

Deamidated Gliadin You may have heard, “our bread today is not your mother’s bread” as it has been processed, manipulated and no longer natural. Today’s gluten is being made in a lab instead of by nature.

By way of a process called deamidation, food manufacturers alter the gliadin protein in order to make it more water soluble and easier to mix with other foods and liquids. This deamidation process also occurs naturally in the intestines, which can be a problem within itself. But the use of deamidated wheat isolates in our food supply has become a hidden source of food allergy. In fact, immune T-cells respond more readily to deamidated gliadin than non-deamidated gliadin.

Packaged processed gluten-free can make you fat. Some people who go off gluten to lose weight end up gaining weight instead. That’s because they consume gluten-free packaged products that are often just as high in saturated fat, sugar and sodium as other junk food, and these products often contain high-glycemic refined ingredients like white rice flour or fillers like potato starch that can affect your blood sugar and trigger cravings. Consider this: Gluten-Free God’s way

Testing Options:

Self Test: eliminate gluten for a few weeks and gradually reintroducing it is the one way to assess your body’s response to gluten and determine your own gluten threshold. By gradually introducing gluten-containing grains and other foods, you’ll get an understanding of which of these foods, or how much of them, your body can process without triggering symptoms.

Blood/serum testing: By monitoring white blood cells, you can determine sensitivity, intolerance, or other reactions to more than 350 different foods and chemicals. We utilize the ALCAT test to determine varying degrees of intolerances. We also provide modifications to your nutrition which can be tailored to your individual needs. We can help you anywhere in the U.S. by drop shipping a test kit and consulting via video chat.

So remember these tips if you are considering a gluten-free elimination or diet:

Read your food labels
- Gluten can be hidden everywhere
Do your own research and educate yourself.
If you have Celiac disease be cautious about cross-contamination
- Ask your server questions when dining out
- Tell your friends and family so they are respectful of your disease or sensitivity
Remember the 6 grains to avoid; Wheat, Rye, Barley, Malt, Spelt, and Oats (unless gluten-free)
Consume whole natural foods is best versus buying manmade gluten-free, sugar/preservative-laden products
- Eat naturally GF grains like quinoa or organic rice
- Organic foods such as fruits, vegetables, and meats are all naturally gluten-free
If you have any questions, give us a call as we have personal experience with both Celiac disease and gluten-sensitivity!