Did you know that the number of people with food allergies in America has doubled each decade? 

Food allergies and sensitivities have become a growing concern in recent years. In fact, it’s safe to say that it’s a rising, global epidemic. According to the latest research, more than 32 million people in the US have at least one food allergy, including 5.6 million children under age 18, which is roughly 2 kids in every classroom.[1] Shocking… isn’t it? 

But have you ever wondered why we’re seeing such a dramatic rise in the number of people with food allergies? Let’s dive deeper into this fascinating topic together and explore the potential health implications related to food allergies, as well as some helpful tips on the best ways of testing and dietary recommendations to keep in mind! 

Theories Behind the Rise of Food Allergies and Sensitivities

There are several theories that attempt to explain why we’re seeing such a significant increase in food allergies and sensitivities.[2]

1. The hygiene hypothesis, which suggests that our modern, sanitized lifestyles have led to a decrease in exposure to certain types of bacteria and viruses, causing our immune systems to overreact to harmless substances like food proteins.
2. It was previously recommended to delay the introduction of allergenic foods to decrease the risk of allergies. However, recent research has shown that this approach may actually have had the opposite effect. The LEAP (Learning Early About Peanut Allergy) study found that introducing peanut-containing foods to infants at high risk of developing peanut allergy actually decreased their risk of developing a peanut allergy.[3] 
3. The genetic hypothesis which suggests that certain genetic factors make some people more susceptible to developing food allergies and sensitivities. However, genetics alone cannot explain the dramatic rise that we’ve seen in recent years.
4. Research has suggested that individuals who have low levels of vitamin D may be at a higher risk for developing food allergies.

IBS and food allergies

Studies have found that food allergies and sensitivities may play a role in a significant proportion of patients with gastrointestinal symptoms, and may be responsible for up to 8-14% of patients. 

Food allergy is IgE-mediated, where the immune system produces antibodies in response to the protein, which can lead to a range of symptoms and may even be life threatening. Interestingly, when the pH of the stomach is altered, the likelihood of an IgE-mediated food allergy response increases, which can lead to a range of consequences, such as increased intestinal permeability, inflammation, and immune response. [4]

The cost of food allergies

Not only do childhood food allergies have a significant impact on families, but they also result in substantial direct medical costs for the US healthcare system. Childhood food allergy is estimated to result in direct medical costs of $4.3 billion annually in the US. This includes the cost of clinician visits, emergency department visits, and hospitalizations. However, the overall economic cost of food allergies is much larger, estimated at $24.8 billion annually, which breaks down to an average of $4,184 per year per child, demonstrating the impact that food allergies can have on families and the healthcare system.[5]

Health implications associated with food allergies

Other than the financial burden, food allergies also lead to some serious health implications and deficiencies:

• GI Tract: Food allergies can cause a range of gastrointestinal symptoms, including nausea, abdominal pain, diarrhea, and vomiting, and can also contribute to intestinal inflammation and damage, which can lead to long-term complications such as malabsorption and nutrient deficiencies.
• Anaphylaxis: In severe cases, food allergies can lead to life-threatening conditions such as anaphylaxis, which can cause breathing difficulties and a sudden drop in blood pressure.
• Skin: Food allergies can also manifest as skin reactions such as hives, eczema, and swelling. These symptoms can be uncomfortable, unsightly, and even painful, and can impact a person’s quality of life. 
• Immune system: Food allergies can affect the immune system’s ability to fight infections and maintain overall health while also contributing to autoimmune disorders, which can cause chronic inflammation and tissue damage throughout the body. 

Micronutrient deficiencies 

It’s essential to remove allergenic foods in the management of food allergies, which can lead to severe micronutrient deficiencies. Studies have shown that individuals who did not take vitamin supplements had low vitamin D levels, while low levels of zinc, calcium, and selenium were also prevalent.[6] Also, inadequate intake of copper and zinc and overall poor nutritional status can impact the immune system and increase the risk of developing allergic rhinitis, asthma, and food allergy.[7] This is why it’s common to recommend the inclusion of vitamin and mineral supplements as a component of dietary management.

Recommendations for testing and diet

When it comes to testing, the Lifestyle Eating and Performance Mediator Release Test (LEAP MRT) is an effective in vitro test that can identify non-IgE mediated food reactions that may cause symptoms associated with D-IBS.[8] The 9 most common allergens are Milk, Eggs, Peanuts, Tree nuts, Fish, Shellfish, Soy, Wheat, and sesame. By eliminating the identified trigger foods from the diet, you can experience significant relief from D-IBS symptoms as well as other systemic symptoms, leading to an overall increase in your sense of wellbeing.

Food allergies and sensitivities are not something to take lightly. With the increasing number of people affected each year, it’s important to understand the potential health implications. But, with proper testing and dietary management done by a registered dietitian, you can alleviate your symptoms and improve your overall health. Remember, food allergies can be serious, but they don’t have to ruin all the fun!

References

1. Food allergy & anaphylaxis. Foodallergyawareness.org. Retrieved March 26, 2023
2. Family Allergy, & Asthma Care. (2020, December 8). 5 theories which may explain the rise in food allergies. Family Allergy & Asthma Care; FAAC. 
3. LEAP. (2015, January 7). LEAP.
4. Newmark, S. (2007). Autism. In Integrative Medicine (pp. 119–129). Elsevier.
5. Gupta, R., Holdford, D., Bilaver, L., Dyer, A., Holl, J. L., & Meltzer, D. (2013). The economic impact of childhood food allergy in the United States. JAMA Pediatrics, 167(11), 1026–1031.
6. Meyer, R., De Koker, C., Dziubak, R., Skrapac, A.-K., Godwin, H., Reeve, K., Chebar-Lozinsky, A., & Shah, N. (2015). A practical approach to vitamin and mineral supplementation in food allergic children. Clinical and Translational Allergy, 5(1), 11.
7. Podlecka, D., Jerzyńska, J., Sanad, K., Polańska, K., Bobrowska-Korzeniowska, M., Stelmach, I., & Brzozowska, A. (2022). Micronutrients and the risk of allergic diseases in school children. International Journal of Environmental Research and Public Health, 19(19).
8. Publications & research. (2020, July 10). Oxford Biomedical Technologies, Inc; Oxford Biomedical Technologies.

Do you ever feel like salads are bland and boring, and always associated with strict dieting? If so, you’re not alone. Salads have gotten a bad reputation over the years, often considered a punishment for overindulging in less healthy foods. Truth is: salads can be a flavorful and satisfying meal option that provides the nutrients your body needs. In this blog, you’ll learn how to build a delicious and satisfying salad and finally say hello to a world of colorful and flavorful possibilities.

So keep reading if you’re ready to up your salad game!

Add protein and healthy fats

If you feel like your salads aren’t fulfilling enough and you immediately feel hungry after eating it, you’re probably not adding enough protein and healthy fats! Not only do these macronutrients provide energy, but they also slow down the digestion of other nutrients in the salad, and healthy fats are essential for the absorption of fat-soluble vitamins: A, D, E, and K. Some great sources of protein and healthy fats you could use to build a delicious and nutritious salad include grilled chicken or turkey breast, hard-boiled eggs, tuna or salmon, nuts and seeds, and avocado. You can learn more about how to improve satiety in this blog post! 

Focus on fiber

Including fiber-rich foods in your salad can promote satiety and keep you feeling full throughout the day. Fiber is also great for lowering cholesterol levels and stabilizing blood sugar levels, which means no more mid-afternoon energy crashes.[1] Fiber also has a profound effect on your gut microbiota, leading to better digestion and overall gut health. Some studies have shown that fiber may even have a positive effect on mental health and depression.[2]

And the best part? Adding fiber to your salad is a breeze! Just toss in some colorful veggies like bell peppers, carrots, or sweet potatoes, or add some beans, lentils, or quinoa for an extra boost. 

Add a pop of color

As they say, the eyes eat before the mouth, so adding a variety of colors to your salad can make it much more enticing to eat. But it’s not just about aesthetics – those bright colors are often indicative of powerful antioxidants, which can help protect your body from inflammation which is a significant contributor to the progression of numerous chronic diseases and disorders, including diabetes, cardiovascular disease, and cancer.[3] So next time you try to build a delicious and nutritious salad, make sure to incorporate a rainbow of colors! Get more tips on how to make meals more satisfying here! 

Don’t forget to add some crunch  

When you’re eating, your mouth is always looking for that next level of satisfaction, and a variety of textures can provide just that. While it’s easy to focus on the flavors of your ingredients, don’t forget that textures can play a huge role in making a salad enjoyable. The crunch of fresh vegetables, the creaminess of avocado, or the crispiness of croutons can make a salad a more satisfying and complete experience. Plus, the different types of taste hunger – sweet, sour, salty, bitter, and umami – can all be heightened by texture. So make sure to include some crunch!

Choose your dressing mindfully

When it comes to dressing your salad, don’t forget to consider the oils you’re using. Some oils can be more beneficial for your health than others, so try to choose options that are anti-inflammatory, like olive, avocado, or sesame oil. Also keep in mind that a healthy ratio of omega-6 to omega-3 fatty acids is essential for cardiovascular health and the prevention of other chronic diseases.[4] Experiment with different herbs and spices to add even more flavor. The possibilities are endless when it comes to creating the perfect dressing for your salad! 

Remember, salads don’t have to be boring! By experimenting with different combinations of flavors, you can create a salad that is as delicious as it is healthy. Don’t be afraid to mix and match ingredients, try new dressings, or even add some unexpected elements, like fruit or crunchy nuts. With a little creativity and an open mind, you can turn a simple salad into a culinary masterpiece that will leave you feeling satisfied and well-nourished! Follow me on Pinterest to see more of my favorite salad recipes! 

References

1. How does fiber affect Glucose Levels? Joslin Diabetes Center. Retrieved February 18, 2023.
2. Swann, O. G., Kilpatrick, M., Breslin, M., & Oddy, W. H. (2020). Dietary fiber and its associations with depression and inflammation. Nutrition Reviews.
3. Arulselvan, P., Fard, M. T., Tan, W. S., Gothai, S., Fakurazi, S., Norhaizan, M. E., & Kumar, S. S. (2016). Role of antioxidants and natural products in inflammation. Oxidative Medicine and Cellular Longevity.
4. Simopoulos, A. P. (2010). The omega-6/omega-3 fatty acid ratio: health implications.