Why I'd recommend an Elimination Diet to anyone.

I get a lot of eye rolls when i talk about food. Most of the time because my symptoms could be explained by almost anything. If these were occasional or one off reactions i'd totally get that. I also get that most people probably don't keep stock of how they feel throughout the day (meticulously or at all). Reasons why I'd recommend someone try an elimination diet: headaches, allergies, asthma, undiagnosed or unexplained anything from your Doctor. Acne if you're not 14, acne if you are 14, weight gain, weight loss, fatigue, moodiness, poor memory, if you've never done one before, if you have done one before, insomnia, anxiety, depression, joint pain, gut pain, heartburn, teeth grinding/clenching, gas, bloating, burping, diarrhea, constipation, gallbladder issues. You get the point, if you have an "issue" it's worth examining how your diet may be a contributing factor. There is no gold standard test for food allergies or intolerances. Because our bodies are so unique to us, the most effective course of action currently, is doing an elimination diet. 

Of course I do believe that I'm a product of my own life. My experiences, environments, diet, lifestyle, friends, community, activity level and general life decisions have all shaped who I am. Of course I've been to therapy. Of course I've seen General Practitioners for a bunch of the symptoms I've experienced (as you may have read). The point is, if it's not getting better and you want it to, my FIRST suggestion to you is going to be: try an elimination diet. 

Eliminate food as the possible source of your ailment.

That is my suggestion. It is far too easy to have eaten wheat and dairy and sugar (to name some of the main offenders) and become accustomed to how it feels in your system. You can be symptomatic and not know it or have NO symptoms currently and still have a possible issue. Admittedly, I'm one who had symptoms of intolerances to these foods and never really felt the effects until i went off them and then reintroduced them. These diets are not just for allergies/intolerances. The food you eat influences your micro biome and diversity of that bacteria is instrumental to your health. Eating certain foods can kill off the variety of bacteria in your gut which can lead to health problems as simple as being more susceptible to colds or as complicated as allergic reactions to food. This could be step one of merely living a healthier lifestyle catered to your specific needs.

I was listening to Dr. Ruscio's podcast yesterday. Mickey Trescott (the author of the cook book I have and used before I went low FODMAP) was the guest. She made a great point about AIP (and this applies to elimination diets in general): It's a tool.

"No diet is going to fit one person for the rest of their life".

Maybe what you ate 5 years ago doesn't agree with you now. Your body is constantly in flux. Stress, sleep, illness, all of that can play a part in what you can or can't handle digestively. And, to make it more annoying and confusing (because believe me it is both) you can't even go by what everyone says the symptoms are. You have to figure out how that food makes YOU feel and listen to YOUR body's reaction.

I, for one, do not present "normally" when it comes to a lot of the issues Ive been faced with. Acupuncturists, chiropractic and "regular" (or M.D.) doctors have all had a difficult time diagnosing what's up with me because of this. Knowing what makes you feel your best and if you're not quite there yet, is what I've found to be the key in prioritizing my health. The first step in really knowing what affects you is eliminating possible offenders and then reintroducing them methodically, so you can rule them out as a culprit. Regardless of the outcome, you will gain some control in your own day to day energy, digestion and mood.

I can practically promise you that. 

the good news?

If I can do this, LITERALLY ANYONE CAN.

I am a junk food addict. I love McDonalds, I love Dominos. I've eaten my fair share of each of them and many more foods like them. I think sometimes it just comes to a point where you're either really ready to feel better, or at the time, perhaps it's not worth it to you. I had to wait until I was ready, my will power wasn't enough otherwise. Now if I eat Domino's, I not only get bloated but i have almost immediate neurological effects. Depression, anxiety, physical heart palpitations, insomnia, nightmares, my body is very clear about not wanting this food. However, those reactions weren't clear until i cut out all those ingredients and then reintroduced them. My picture still isn't complete of what's healthful for me and what isn't, but for now I do have a good idea what to stay away from. Once I'm finished with chelation, i'm going back to AIP low FODMAP (strictly) and seeing if I can heal my leaky gut enough to reintroduce more FODMAPs. (I'm so symptomatic in treatment, I eat what I know makes me feel good 80% of the time but I've also allowed myself some leniency. It's a balance.)

There are a bunch of diets one can try. If a certain diet doesn't cure your symptoms, unfortunately that doesn't mean that food is not a factor. It could mean that. However, it could also mean you just hadn't removed that food item or group yet. That was the case for me with Kale and FODMAPS. This may mean trying more than one diet. It may mean committing a little longer than you originally anticipated.

Elimination Diets I can suggest:

SCD - great one to try for suspected leaky gut, and IBDs (Celiac, Ulcerative Colitis, Crohn's)

GAPS - developed from the SCD, this diet is tailored towards gut flora health and healing leaky gut. (In my opinion, if you go either of these routes, you may as well look at the lists between the two and decide where you might want to start.

The Paleo Cure - this book by Chris Kresser is extremely informative about how your body absorbs nutrients and is not preachy. This is a good diet for anyone who wants to feel better overall but doesn't necessarily think they have any "issues". It removes the main offenders but isn't too intense in my opinion. You can also check out Robb Wolf's website here.

AIP - if the diets above aren't producing the results you desire. Or if you feel like going balls to the wall and "getting it over with" this diet is the one for you. It removes more food groups comprehensively than the Paleo diet, such as nightshades, seeds, nuts and the spices that fall under those categories.

Low FODMAP - (stands for Fermentable Oligo-Di-Monosaccharides and Polyols) a good reference to start if you have IBS, Crohn's or other IBDs. FODMAPs are short chain carbohydrates that can ferment if undigested in your gut. The cool yet tricky thing about FODMAPs is that it's not a black and white situation. It is dependent on the amount of the food taht you eat. Perhaps 1c of broccoli is OK for you but any more than that causes a host of symptoms. I tacked this on to AIP because they were clearly an issue for me, I was super uncomfortable and swollen from the vegetables and fruits on this list. I hope once my gut heals I can add them in, I MISS MOST VEGETABLES!

Here are some AIP friendly meals courtesy of Mickey Trescott's Instagram, not too shabby.

Being "Good" (my story part 2)

New to My Story? Read Part 1.

When I started college, I had the not so vague idea that grains didn't serve my body well. I still loved (and ate) pizza but tried not to consume them quite as much. I went off of the depression and anxiety meds I was on from high school. I was still on the pill and my skin was normal (occasional breakouts but mostly under control.)

New Symptoms

Now that my skin seemed to be doing better and I wasn't panicking all the time, i became more aware of my physical symptoms from food.  I had the most FOUL smelling gas. Totally awful, anxiety inducing and difficult to manage.

I also noticed i would get SEVERELY bloated. Within 20 minutes to an hour i could look 3 months pregnant. Of course, bagels and pizza would set it off but sometimes i'd be bloated from other foods too. The nickname we had for it was "buddha belly". I wish I had the opportunity to learn about digestion in school, we barely talked about it in biology.

It in college that i also discovered "alcohol flush reaction". One night we were at my boyfriend's apartment, playing some drinking game. I went to the restroom and noticed my face had totally "rashed out" under the skin, it was all flush on one side of my face and down onto my décolletage. Any previously healed blemish looked bright red (though not raised). I was like WHAT IS HAPPENING?! it looked like an allergic reaction. It faded after about 10-20 minutes. From then on I had my eye out for what would set that off. 

The summer between my Freshman and Sophomore year of college i did my second elimination diet. I was a lot more committed this time around, i lost weight from not eating all the crap and enjoyed not being super bloated most of the time. I had more energy, the circles under my eyes reduced, i was less "Swollen and inflamed" looking. When i got back to school, i tried really hard to stick to it. I was off grains and dairy (except for caesar salad dressing, no one's perfect). I was eating a lot of salads in my dorm and trying to just avoid the pasta bar in the dining hall. 

It didn't last. 

I spent all of college bouncing back and forth between being "good" for a while and i avoid foods that I know (or think) aren't making me feel healthy and being "bad" and eating whatever i want. It's a challenge to eat what's healthy for you when you're not sure what it is (exactly) and when everyone around you eats "normal food"! I was trying to be better about listening to my body and paying attention to symptoms, hoping to figure out a cause. I wasn't consistent enough with my diet (or my paying attention) to make significant progress. 

Freshman Year

Freshman Year

Sopohmore Year

Sopohmore Year

Mental Stuff

I was still having anxiety, I had xanax as needed. I was scared of new situations (still) but pursued them anyway. I knew that anything i was fearful of, I had the most to gain from. My guts were in knots (basically) constantly. If i didn't have anything to worry about, my brain would come up with something. I hadn't made the connection between food and gut and brain at this time and was not helping myself at all by avoiding the offenders i was aware of.

I also was a CRAZY PERSON in my college relationship. Hindsight is 20/20, let me tell you. I would fly off the handle over stuff that was really not a big deal. I would also fly off the handle (but not break it off) over stuff that was important to me. We did not communicate effectively. Looking back, it's clear to see that it wasn't a good place for either of us. I didn't really trust him but I was so set on "making it work" that I stayed way longer that I should have (fear of failure? not wanting to let go of my first "big" relationship? any and all of the above?). (Spoiler Alert: Mood swings were a symptom.)

Put aside how anxious i just was on a base level as a person, when we would argue i would turn into a monster. Just like yelling and crying and shouting and even wanting to break stuff. I can remember what it felt to be like in that situation. It was terrifying, knowing that it was outrageous behavior and not being able to control myself. It felt insane, like a temper tantrum with adult awareness. Have you ever seen a 2 year old just work themselves up over something simple and not be able to chill out? It's like that but also with defensiveness and shame and embarrassment. I think the word rage is appropriate here. Our poor communication aside, I was also having TERRIBLE nightmares. In Hindsight, it's so clear to me my body was like STOP IT, whether that had to do with the food, the relationship, the stress (probably a combination of everything) my system was operating in overload and everything I was doing was exacerbating it. I take full responsibility for my behavior. I just wish I knew then what I know now about how my lifestyle was affecting me physically and mentally.

We broke up after my Jr year. The nightmares stopped (almost immediately) and I spent the final year of college trying (or not trying as the case may be)  to take care of myself. I had big plans, I was moving to LA.

To Be Continued...