Navigating Intuitive Eating With Food Allergies And Intolerances
“Just intuitively eat,” they say. Simple enough. But what about if you have food allergies or intolerances?
That complicates things a bit more, making it easier said than done. I have had my fair share of food intolerances, and understand the struggle that intuitive eating seems so far-fetched when 1) you can’t always trust my body, and 2) not all foods can fit.
To give you a brief refresher, food allergies and intolerances are distinct and are experienced differently in the body. Food allergies occur when the body has an immune system reaction to a food protein, resulting in a release of histamine which triggers a reaction. People will feel mild to life-threatening symptoms, including swelling, rash, mucus, asphyxiation (oxygen deprivation), and are normally felt 1 to 4 hours after eating.
On the other hand, food intolerances happen when the body has difficulty digesting a certain food (normally breaking down sugars). This generally causes mild and less intense symptoms which are typically gastrointestinal, like diarrhea, bloating, and nausea. These are not life-threatening, but they may last longer and may be slower to come on. While both food allergies and intolerances make intuitive eating more tricky, intuitive eating certainly is possible.
Eating intuitively means being able to tune out diet culture and establish a healthy relationship with food and your body. It is about listening to your body’s hunger and fullness cues and taking into account what is going to be satisfying and nourishing for it. With food allergies and intolerances though, many people become constantly hypervigilant and obsessed over food. Food can be scary and be associated with feelings of severe discomfort, and choosing what to eat becomes based more on what does not cause a reaction or pain versus what your body is craving. I know I have avoided certain foods for years fearing those nasty bouts of gastrointestinal distress. How do we then mend that relationship with food and practice intuitive eating?
Here are 6 tips to help you keep on track with intuitive eating:
1.Celebrate the list of foods that you can have. The list of foods that you can have is most likely longer than the list of the ones you cannot. Start focusing on what you can add to your plate that makes you feel good instead of what you are leaving off of it. It is about shifting your mindset from feeling limited to living in abundance and focusing on the positive aspects. If you are feeling disheartened about not being able to eat certain foods, there’s a good chance that you can find an alternative for that. In this day and age, food substitutes are plentiful, and I have to say, they taste pretty darn good. I have lots of suggestions if you need an
2. Make food fun again. Try that new dish you have been wanting to make. Jazz up the presentation of your meal. Add different spices to give your food a new flavor. This next idea might be stemming from my theater background, but make a food music playlist. Music has a powerful effect on mood, and I know it makes me excited to dig in and takes my mind off of the anticipated discomfort and anxiety.
3.Prepare food ahead of time - Do not allow yourself to go hungry and not honor your hunger cues. Bring premade food or snacks with you whether that is to school/work or a social event. If you feel strange bringing food to a gathering, bring enough to share with others. That way there is food you know you can eat and it won’t feel so lonesome being the only one eating something different.
4.Practice mindfulness. Mindfulness or being fully present in a situation without judgment or reacting is a great tool to ground yourself at the table or elsewhere when your mind starts wandering or anxiety starts to rise. Engage your senses. What do you see that is the color orange? Notice the smell and the texture of the food. Feel your feet flat on the ground. These exercises help bring yourself back to the moment and allows your mind to relax. It takes practice, so be patient with yourself.
5. Be honest with yourself about restrictions in your diet. The feelings of isolation and pain/discomfort tied to allergies and intolerances can lead to a poor relationship with food and your body. Disordered eating is highly common in people with food allergies and intolerances due to the lower incentive to eat. Check-in with yourself and notice which foods are being cut out. Are your intolerances or allergies causing you to have anxiety around other foods as well? Also, if you have an intolerance, chances are you are able to tolerate a certain amount of that food. You can work with a dietitian and doctor to challenge these intolerances and measure your threshold.
6. Understand the difference between dieting and allergies/intolerances. New diets are popping up every week, and it can be difficult seeing people cutting out foods that you are allergic or intolerant to. Hearing people encourage others to not eat gluten or congratulate you for not eating specific foods can cause conflicting thoughts and feelings. Remember that your reasoning for not eating that food is different than theirs. Do not let that invalidate what you are experiencing because it is already frustrating enough.
It truly is a privilege to be able to eat intuitively, and that often goes unstated by some who preach intuitive eating. It can be incredibly draining sorting through food allergies and intolerances, but from someone who has been there, it is worth it to find peace with food and your body. That does not mean I never have a bad day and never experience discomfort, but I have learned how to reinvent my relationship with food and show respect to my body through intuitive eating. If you find yourself not knowing where to start or want more guidance, reach out to a dietitian for help!