Trusting Your Gut: Living (Well) with Food Sensitivities
When I first embarked on my health journey, I was confronted with a reality many of us face but few are prepared for: my body was in a state of rebellion against foods I consumed daily. My doctor ran a food sensitivity test that revealed I was reactive to gluten, dairy, corn, soy, almonds, eggs- things that I was consuming on a regular basis. This discovery coincided with my Hashimoto's diagnosis, making it clear that I had significant gut issues that needed addressing.
Ironically, this wasn't my first warning. Nearly a decade earlier, a chiropractor had performed an applied kinesiology test that suggested I avoid gluten and dairy. I dismissed these findings as they seemed a little too “out there”, and continued consuming these foods—though the recommendation lingered in my thoughts. Looking back, I believe this dismissal allowed inflammation to compound in my body, creating gut imbalances that eventually contributed to my autoimmune condition.
This experience taught me a valuable lesson: our bodies often signal problems long before serious issues develop. Learning to tune into these subtle warnings and taking them seriously, even when they come through unconventional channels, might have saved me years of declining health.
The Prevalence of Food Sensitivities
Let’s talk gluten, dairy, and eggs—three of the biggest culprits when it comes to inflammation, and also three things people really don’t want to give up. Here’s the thing: they affect everyone differently. Gluten is the clearest one—it’s non-negotiable for folks with celiac, and even if you don’t have an official diagnosis, it can still mess with your gut lining and cause major inflammation. I’ve seen it in my own journey and in so many others.
Dairy is trickier. Some people do just fine with it, especially if it’s clean and full-fat and not overly processed. Others? It causes skin issues, bloating, and fatigue. And then there are eggs—which are probably the most confusing of all. One person thrives on them, another breaks out in rashes or gets digestive issues. I used to eat them every day until I figured out they were a trigger for me. Now I enjoy them just a few times a week and feel fine.
All of this is why personalization is everything. There’s no one-size-fits-all anti-inflammatory plan. Food sensitivity testing can be helpful, but it’s not perfect—it sometimes flags foods just because you eat them often. If you’re dealing with symptoms like bloating, rashes, joint pain, or brain fog, it’s worth digging deeper. I always recommend looking at labs that assess your inflammation markers, hormones, and thyroid—but an elimination diet can be a great place to start if testing isn’t accessible.
Yes, it’s restrictive. Yes, it takes commitment. But removing the most likely inflammatory foods for a few weeks and slowly adding them back in can be so revealing. You start to connect the dots. And when you know better? You can actually start to feel better.
Navigating Dietary Changes
For those with autoimmune conditions or chronic inflammation, reducing inflammatory foods doesn't necessarily mean complete restriction unless you have severe inflammation, allergies, or celiac disease. Instead, focus on:
Trying to reduce gluten and dairy to see if it helps symptoms
Emphasizing whole foods and plant-based options
Including adequate quality animal proteins
Being mindful of processed alternatives
One pitfall I encountered was assuming gluten-free products were automatically healthier. Many are highly inflammatory, packed with gums, chemicals, and additives that can be worse than quality gluten-containing foods. The key is focusing on whole, unprocessed foods rather than simply swapping one processed food for another.
Eating out can definitely feel like a challenge when you're navigating food sensitivities. No one wants to be that friend—the one scanning menus for hidden gluten or dairy and asking the server a million questions. But here’s the thing: your health is worth it. And more often than not, people want to support you. I've found that most friends are happy to choose a restaurant where I can eat comfortably, and thankfully, more places than ever are mindful of allergies and special dietary needs. It may take a little extra planning, but with clear communication and a willingness to speak up for yourself, dining out doesn’t have to derail your progress—or your social life.
Trusted Brands and Resources
Through my journey, I've found reliable sources for cleaner options:
Siete offers great wraps, tortilla chips, and sauces made with clean ingredients and grain-free ingredients. While products can be found at many stores, the widest variety is at Whole Foods.
Taste Republic - Great option for fresh pasta
Jovial - Grain-free or Gluten-free Pastas
Sweet Loren’s- Dairy-free, gluten-free cookies and pie crusts. It is truly so good and can be found at most grocery stores. Products do contain refined sugar, but it is a great treat when you need one.
Cappellos - Found at Whole Foods. Great pizza crusts, biscuits, cookies.
If you’re local to Minneapolis, be sure to check out Hold The Wheat bakery for GF treats and Heaven Bakery for amazing GF sourdough (they do ship nationwide as well).
For dairy alternatives, there are excellent plant-based cheeses and butters available now that can satisfy cravings without the inflammatory response.
When you’re short on time it's great to have some options for protein on the go or that can be prepared quickly. These are a few I keep in my pantry:
Truvani Protein Powders and Bars - can also be found at Whole Foods, Co-ops, and Amazon: clean, simple ingredients and great taste.
Be Well Protein Powders: This product uses grass-fed beef isolate as the protein source rather than plants, which can be more satiating and provide gut-healing benefits.
Equip - another beef isolate option that I have liked.
The Sugar Factor
Beyond gluten and dairy, reducing sugar was another crucial step in my anti-inflammatory journey. As someone with a notorious sweet tooth, this was challenging—desserts have always been my weakness!
While blood sugar imbalances are the obvious concern, sugar also drives systemic inflammation. I've learned to favor natural sweeteners in moderation:
Coconut sugar
Pure maple syrup
Raw honey
Dates
Monk fruit
Occasional stevia
Even these natural options can spike blood sugar, so I use them sparingly and primarily rely on whole fruits to satisfy sweet cravings.
Practical Everyday Solutions
Maintaining an anti-inflammatory lifestyle requires practical strategies, especially for busy days. Some of my go-to options include:
Nutrient-dense snacks: pumpkin seeds, walnuts, pistachios
Fiber-packed: Hummus and Veggies
Good fats: Avocado toast on GF bread with a drizzle of olive oil
Clean protein sources: Archer Farms or Chomps meat sticks
Quick energy: dates filled with nut butter
Quality protein powders for smoothies (my Ninja Creami has been a game-changer for creating indulgent-tasting treats!)
Homemade or Truvani Protein Bars
Simple treat: Chia Pudding
As always, please consult with a nutritionist, dietitian, or healthcare provider before implementing significant dietary changes. Everybody is unique, and what works for one person may not work for another.
In the coming weeks, I'll be sharing my travel strategies for maintaining an anti-inflammatory diet on the road. Preparation is key when you have dietary restrictions, and having reliable options packed can save you from hunger, poor choices, and overpriced airport food that won't properly fuel your body.
If you're interested in learning more about adopting an anti-inflammatory lifestyle, I've created a comprehensive guide to help you structure your nutrition and lifestyle for reduced inflammation and optimal wellbeing. Get your FREE Calming the Body Guide here.
Photo by Cailin Grant-Jansen on Unsplash
