These are general guidelines that should benefit most people with ongoing chronic pain, fatigue and food intolerances and sensitivities. However, they should be refined with the help of a dietician who can help you narrow down your food intolerances that are most problematic for you and, help work out the best helpful diet for you.
If you are experiencing painful digestive symptoms and other symptoms including severe tiredness it is important to get tested to malabsorption syndromes or diseases like celiac disease, SIBO and inflammatory bowel diseases. These must be treated with the help of your doctor
Most common are Vitamin D, Magnesium, CoQ10, iron, B12 and other B vitamin deficiencies. Other nutritional deficiencies can occur, but are often difficult to test for with standard pathology so most GP’s do not do it. Functional, and Integrative doctors, may order special nutritionist tests. Although taking multi-vitamins and complex supplement formulas can sometimes help, these need to be taken wisely and cautiously as like medicines they can have unwanted side effects. What is more supplements can not be relied upon as a replacement of a healthy diet, although they can be beneficial in the treatment of some health conditions, they cannot provide all the same benefits as healthy whole foods.
If you are considering taking supplements be sure that the claims are backed by adequate scientific research, and most people taking the supplement say it actually helps the condition you are treating.
While it is more likely food sensitivities and intolerances are contributing to your symptoms, it is important to make sure you are not suffering from food allergies that also need managing. Allergies are tested with a skin prick test.
This will help provide you with the nutrients you need for energy, repair and healing.
Eating low GI carbohydrates and just a little extra protein, will provide you with a more constant supply of energy and help keep you feeling fuller for longer. . Eating low GI carbohydrate foods will also help stop the spikes and crashes and unpleasant symptoms associated with unstable blood sugar levels and hypoglycaemia.
To find out more about this go to this site GI Symbol
Many of these foods are high in fermenting carb sugars also known as FODMAP sugars. Eating them in excess (e.g having lots of juice, dairy or wheat) or beyond your tolerance limits, (reduced in people with IBS and SIBO) will cause gut upsets (e.g. tummy pain, diarrhoea, bloating, wind). Often it is best to simply cut back on fodmap foods rather than avoid them completely as these foods are also high in resistant starch which can provide many health benefits. To see if fermenting carb sugars are a problem for you, you can do the SIBO diet recommended by Dr Allison Siebecker at Siboinfo.com or the Fodmap diet promoted by Monash University. (not recommended for more than 6 weeks, unless medically and dietician supervised)
Organic food is lower in pesticides and chemicals, has not been genetically modified and is often higher in nutrients and healthy fats. 4 serves (the size of a pack of cards), of organic or grass fed meat a week has been shown to help with the management of anxiety and depression.
Although some “good” fat and red meat is very important to include in your diet, stick to standard recommended portion sizes. A diet high in fat containing lots of red meat, take up more energy to digest, and may lead to increased fatigue and other unpleasant symptoms.
(note a high fat and increased protein diet like a medically supervised modified ketogenic diet, may be beneficial to some people – e.g. people prone to seizure and those who have difficult converting carbs to energy. Dangerous for those who have problems converting from carbs to fat, or have problems metabolising fat).
All else failing, reduce your intake histamines or histamines and tyramines (by following Pseudo allergy Diet guidelines (see PAAD pdf) or do a food chemical elimination diet salicylates amines (histamine, other) and glutamates. These food chemicals can cause and worsen just about any symptom in people with food intolerance. The food chemicals are highest in spicy and other highly aromatic (and colourful) plant foods and and highly tasty foods like aged cheeses, smoked foods and processed food flavoured with MSG. Often people with this type of sensitivity, feel better by simply reducing there overall intake, but for some a more restrictive diet is recommended. (supervised by a dietician of course).
Antioxidants are substances that protect and repair cells from damage. Antioxidants are found in a wide range of foods, in particular plant foods. You do not have to go overboard in antioxidant foods to get the benefits needed, nor do you need to fill your diet with expensive “Superfoods” or supplements. Although popular belief, more (in excess of standard dietary guidelines) is not necessarly best, in fact is some instances too much may not actually be problematic.
Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip, swede, and collard greens, nectarines, peaches, pink grapefruit, pumpkin, butternut squash, spinach, sweet potato, tangerines, tomatoes, and watermelon.
Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mangoes, nectarines, orange, papaya, red, green or yellow peppers, potato, snow peas, sweet potato, strawberries, and tomatoes.
Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts e.g. almonds, cashews, papaya, pumpkin, red peppers, spinach, and sunflower seeds, sunflower oil.
Found in oysters, red meat, poultry, beans, nuts, seafood (fresh white), whole grains, fortified cereals, and dairy products (low amine dairy). Vegetarians require 50% more zinc because it is harder to absorb with a plant based diet.
Found in Brazil nuts, tuna, beef, poultry and fortified breads, and other grain products
prunes, apples, golden delicious, red delicioius other, raisins , all berries, plums , red grapes, alfalfa sprouts, onions, shallot, eggplant, beans.
While oxalates have long been associated with kidney stones, in recent times some scientific evidence (limited) has emerged indicating that foods high in oxalates like beetroot, leek, rhubarb, buckwheat, potato can cause digestive upsets, non arthritic joint and muscle pain, fatigue
The information at this site is for your consideration only. It is not intended to replace proper diagnosis and treatment guidance from a health professional. This is not medical advise.
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