10 Simple tips to reduce and prevent symptoms

By Katarina Cepinova, Corporate Nutritionist

Allergy Awareness week runs from 18 – 24th April 2016 and I have been rounding up all the research around food allergies and intolerances for my new seminar on this topic, available for the forthcoming Allergy Awareness week. Please get in touch if you would like to know more.

In recent years we have seen a wave of online culinary chefs on social media advocating wheat, gluten and dairy free diets as the best thing since sliced bread. Literally.

Chances are you may know people who complain of a variety of symptoms after certain foods, or perhaps you have experienced a problem yourself. This, coupled with more ‘free from’ food choices available in supermarkets and restaurants, and food labeling legislation allergens, it does make one wonder.

Are food intolerances just the newest fad, created by the ‘free from’ industry and social media or is it a reality?

Research shows that our immunity and our body’s response to potential allergens can be influenced from the very early stages of our development. From birth we develop our natural defenses, to cope with a daily influx of environmental factors, and over a period of time we build a resistance and a level of tolerance to them. However, environmental changes, including raised pollution levels, altered dietary habits, quality of ingredients and manufacturing methods, not to mention ongoing stress have all taken their toll on our body’s defenses [1].

As a result, food intolerances, also called non-allergic hypersensitivity, have been on a steep rise in recent years. UK survey now show 1 in every 5 adults reporting a food intolerance [2].

This type of reaction is less severe than food allergies, triggering the immune system to release chemicals (antibodies) in localized areas (eyes, skin and stomach). The onset of symptoms is usually slower, lasting from a few hours to days after eating the trigger foods. Typical symptoms can range from digestive discomfort, bloating, stomach cramps, low mood, headache, to skin rash and brain fog [3]. Developing intolerance to several foods or a group of foods is becoming more common, which can make it even more difficult for some to decide which foods or substances may be responsible [1].

Here at Superwellness, as corporate nutritionists, we help people gain a better understanding of food allergies & intolerances and triggers. We offer guidance to prevent and manage the symptoms, and we introduce manageable steps to boost wellbeing and performance. If you would like more details about our programmes, please get in touch.

Simple steps can make a huge difference in reducing commonly occurring symptoms and frequency of food intolerance reactions. If you can, give these tips a try to find out for yourself.


10 Healthy TIPS for reducing the symptoms and occurrence of food intolerances

  • Keep a food diary – it helps to identify the food allergens from your daily diet.
  • Remove the main culprits such as dairy (lactose), gluten & nuts, and replace them with healthy alternatives.
  • Bring bright colours to your plate (red, orange & yellow fruit and vegetables) – these foods are high in Vitamin C boosting your healthy immune system.
  • Eat a rainbow of vegetables – suggested 5-7 portions a day. This boosts fibre in the body to encourage healthy bowel function, and remove allergens.
  • Good fats are good for you – Omega 3 rich foods (oily fish, avocados, nuts and seeds help to relieve symptoms.
  • Savour your food – slow down your chewing to ensure you are breaking them down thoroughly.
  • Add natural digestive enzyme foods to your diet – papaya, pineapple,
    rocket and bitter foods all support healthy digestion.
  • Good bacteria are your friends – probiotic foods (yogurts, kimchee, kombucha, sauerkraut) help to strengthen your digestion & immune system to keep symptoms at bay.
  • Stay hydrated with at least 2 l (6-8 glasses) per day to help reduce common symptoms.
  • Enjoy the sun – 20 min a day helps to boost your vitamin D levels and your immunity.

Would you like to raise awareness of allergies in your organization? I am launching my brand new seminar on ‘Food allergies and intolerances’ for Allergy Awareness Week 18th – 24th April 2016. Contact us for more information at https://www.superwellness.co.uk/contact/

Katarina is an accredited Nutritional Therapist with a specialism in supporting clients with allergies, food sensitivities, digestive issues, immune-compromised and nutrient deficient developing tailor made nutritional and wellbeing plans.

As a Superwellness Corporate Associate she has a special interest in delivering wellbeing programs, subject talks and events within the Retail sector, amongst others, enabling employers to focus on optimizing employees’ health and wellbeing through manageable bite-sized steps.

Katarina is a graduate from the College of Naturopathic Medicine in London, a well-known college accredited to the Nutritional Therapy Council. She is a member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and is on a register of the Complementary and Natural Healthcare Council (CNHC).

[1] Allergy UK (2016) ‘Food allergy or food intolerance?’ Available at: https://www.allergyuk.org/food-allergy-or-food-intolerance/food-allergy-or-food-intolerance Accessed on: 23rd February 2016.

[2] NHS UK (2016) ‘Food allergy or food intolerance.’ Available at: http://www.nhs.uk/Livewell/Allergies/Pages/Foodallergy.aspx   Accessed on: 1st April 2016.

[3] Allergy UK (2016) ‘Symptoms of food intolerance.’ https://www.allergyuk.org/food-intolerance/symptoms Accessed on 1st April 2016.