How to Identify Trigger Foods

Are certain foods causing issues with your diet? Some foods can cause problems, like making you eat too much or causing uncomfortable symptoms if you have conditions like Irritable Bowel Syndrome (IBS) or Crohn's disease. But don't worry, you're not alone in this. We're here to help you identify these troublesome foods. We'll guide you through some common trigger foods and offer methods to track them. Additionally, we'll provide diet plans to help you remove these problematic foods from your diet permanently.

Method 1: Some Most Common Trigger Foods

1. Certain types of foods can trigger overeating. These typically include fatty, sugary, and salty foods. Just think about trying to eat only one potato chip or one cookie from a pack-it's tough. Health experts confirm that snacks and desserts high in calories and not so healthy are major trigger foods because we tend to eat them in large amounts.
   
   Processed foods are another culprit when it comes to overeating. Research indicates that people who consume processed foods are more prone to overeating compared to those who opt for whole, unprocessed foods.
2. Lactose and fructose can really set off symptoms for those with Irritable Bowel Syndrome (IBS). Dairy items such as milk, ice cream, and cheese are well-known for causing uncomfortable gas and bloating. Fructose is another troublemaker-it's found in many processed and unprocessed foods, including certain fruits such as pears and apples.
   
   Here are some other things to watch out for if you have IBS:
   
   • Drinks: Avoid anything fizzy or with caffeine in it.
   • Foods: Watch out for sugar-free gum, chocolate, broccoli, beans, and Brussels sprouts.
3. For individuals with Crohn's disease, whole grains and foods high in fiber can trigger flare-ups. This includes foods like whole grains and beans, which are typically rich in fiber. Here are some other triggers to be mindful of if you have Crohn's disease:
   
   
   • Drinks: Alcoholic beverages and drinks with caffeine.
   • Foods: Seeds, nuts, artificial sweeteners, greasy foods (such as burgers, fries, salami, and sausage), spicy foods, and dairy products (like milk, cheese, and ice cream).
   
   Examples of whole grains include brown rice, rye, oats, millet, buckwheat, barley, and wild rice. As for beans, you may encounter varieties such as black beans, black-eyed peas, cannellini beans, garbanzo beans (also known as chickpeas), kidney beans, and lima beans.
4. Greasy and fatty foods are notorious for triggering acid reflux. Unfortunately, items like fast food, pizza, bacon, sausage, cheese, potato chips, and fried foods are all culprits in this regard. These delicious snacks tend to slow down digestion and linger in the stomach longer than they should.
   
   Here are some other foods that may potentially cause issues:
   
   • Chocolate
   • Citrus fruits like lemons and limes
   • Peppermint
   • Tomato sauce
   • Carbonated drinks
5. Artificial sweeteners and MSG (Monosodium glutamate) are among the common triggers for migraines. However, what sets off migraines can vary from person to person. Along with MSG and artificial sweeteners, other foods, and ingredients that may contribute to migraines include:
   
   
   • Alcohol: Such as whiskey, Scotch, champagne, red wine, and beer.
   • Foods: Peanuts, seeds, nuts, pizza, potato chips, organ meat, dried or smoked fish, sourdough bread, beans, avocados, pickled goods, dried fruit, chocolate, certain dairy products, and premade soups.
   • Ingredients: Nitrates, nitrites, caffeine, and Brewer's yeast.
   
   It's worth noting that only about one in five migraines are directly linked to trigger foods. Other factors, such as family history, can also play a role in migraine occurrences.

Method 2: Track Your Diet and Symptoms

1. Always make it a habit to carefully inspect the ingredient label before consuming any food. Look out for any ingredients that might potentially trigger a flare-up, and if you spot any suspicious ingredients, it's best to leave the food item on the shelf.
   
   If you have a dairy allergy, be vigilant for ingredients such as whey, lactose, dry milk solids, milk by-products, cheese, curds, butter, nonfat dry milk, and dry milk powder.
   For those sensitive to gluten, it's essential to avoid ingredients like semolina, spelt, farro, farina, wheat berries, durum, emmer, graham, einkorn wheat, male, brewer's yeast, wheat starch, barley, rye, and triticale.
2. To better understand how food affects you, it's helpful to maintain a daily food journal. Grab a blank notebook or journal and start recording your meals and snacks. Make sure to note what you're eating, the portion size, the time you ate, and how you felt at the time.
   
   By keeping track of your eating habits in this way, you can identify any patterns that may emerge when you consume certain foods. For instance:
   
   • You may tend to overindulge in your favorite snack or dessert right after finishing work.
   • You might notice consistent flare-ups after consuming dishes containing a particular ingredient.
   
   These observations can provide valuable insights into your dietary habits and help you make informed choices about what foods to include or avoid in your diet.
3. To identify which foods may be causing you issues, consider trying an elimination diet. Begin by jotting down any foods or ingredients that seem to trigger flare-ups and removing them from your diet for several weeks. Then, using the 3-day approach, gradually reintroduce one trigger food at a time to see if it leads to any adverse reactions.
   
   Here's how to conduct the 3-day approach:
   • Start by consuming a very small portion of the problematic food on the first day.
   • If you don't experience any flare-ups or symptoms, increase the portion slightly on the second day.
   • If you still feel fine, eat a standard portion of the food on the third day.
   • If you notice any symptoms or flare-ups on the first or second day, stop the trial period immediately and move on to the next food item on your list. Make sure to keep track of which foods caused issues in your notebook or journal.
   
   After completing the 3-day approach for a trigger food:
   
   • Remove it from your diet again.
   • Proceed to test another problematic food using the same method.
   • Avoid adding anything back to your regular diet until you've gone through every food or ingredient on your list. This systematic approach can help you pinpoint specific foods that may be causing discomfort and make more informed dietary choices.
4. If you're struggling with food intolerances, consider consulting with an allergist or nutritionist for personalized guidance. An allergist can conduct tests, such as blood tests or skin pricks, to identify specific food intolerances and allergies. Once you have this information, it's beneficial to schedule an appointment with a registered dietitian nutritionist.
   
   Here's why meeting with a professional is advisable:
   
   • Allergist Assessment: Your allergist can perform tests to pinpoint any food intolerances or allergies you may have, providing valuable insights into which foods to avoid.
   • Dietary Guidance: A registered dietitian nutritionist can help you develop a safe and healthy diet plan tailored to your specific needs. They'll work with you to create a balanced diet that minimizes the risk of flare-ups.
   • Professional Referral: If you need help finding an allergist or nutritionist, your regular doctor can refer you to qualified professionals in these fields.
   
   It's important to note that while food sensitivity tests are available, they're not widely supported by medical evidence. Refrain from relying solely on these tests to provide accurate results. Therefore, meeting with a qualified professional is a more reliable approach to identifying and managing food intolerances.