4 signs that my food is affecting my digestion

Do you ever wonder if the food you consume affects your body and your skin? Do you sometimes notice that some dishes are more difficult to digest than others? In my experience, the food I consume is directly connected to how my psoriasis/eczema manifests itself on my skin.

Cortisone creams can help to reduce inflammation and remove itchiness. For me, they have only proven useful as short-term solutions. Unfortunately, in the long term, they are not solving the root of the issue. Understanding the food I consume has been critical in fixing my psoriasis/eczema issue.

When I switched my diet to a gluten- and dairy-free nutrition approach in 2017, I noticed a significant positive change in my digestion and my skin condition. It became very clear that consistently having gluten- and dairy-filled foods harmed my digestive system. They simply did not work with my body. I guess I had not listened attentively nor known how to respond to the signs my body was sending me until then. "What signs?" You may ask... Well here is my list below! :) These are the four signs I will discuss briefly in today's blog.

1. Nasal congestion

2. Bloating

3. Skin itching

4. Skin inflammation

Luckily, when I stick to a gluten- and dairy-free diet, I can reduce and sometimes even avoid these symptoms. Switching my nutrition approach has been life-changing for me. Hence, I am sharing these signs for you to consider whether they apply to you as well and start thinking of the signs that your body sends to you.

1. Nasal congestion

Nasal congestion reveals itself through “a stuffy or runny nose, sinus pain, mucus buildup, and swollen nasal issue” (Healthline, 2019).

Four years ago, my daily breakfast was one that I would have considered being “very healthy”. Most of my breakfasts comprised a bowl of oatmeal with almond milk and almond nuts, a small glass of kefir or a cup of yogurt. Alternatively, I would also have a couple of scrambled egg whites. I know most people would see this as a very healthy and boring breakfast.

Every morning, my nose was stuffed and inflamed. I was congested. This was extremely inconvenient as it impacted my morning at work. It would take hours to subside and then start again the next morning when I had yet another “healthy” breakfast.

At the time, I concluded that I had developed strong allergies and asked my doctor for an allergy test. The results came in, and it was a shock: I was told that I had zero allergies. I thought for sure my doctor was missing something but could not figure it out. However, I continued eating my "healthy” breakfast, and my nose congestion persisted.

By eliminating these triggering foods, I saw my nose congestion dissipate. One trick I still use today when I get this type of congestion is to eat a couple spoons of kimchi: a delicious Korean dish made of fermented vegetables and fish sauce. I buy my kimchi at the natural section of my local superstore. It truly works wonders and helps to eliminate my congestion.

2. Bloating

Bloating occurs when your abdomen swells due to an excess of gas or fluids. Lactose, fructose, eggs, and wheat & gluten are common foods associated with bloating (Healthline, 2018-1). I have found this to be true for me in many cases.

Lactose

Lactose is a natural sugar found in milk. People who are lactose intolerant do not easily digest milk and milk products such as cheese and pastries.

I have stopped drinking cow milk for years now but, for the longest time, I have continued to indulge in dairy foods that include lactose: milk chocolate, candies, bread and baked goods, breakfast cereals, etc. My go-to breakfast and snack were often Greek yogurt and Kefir, until I realized that it was contributing to my bloating and nose congestion.

Fructose

Fructose is a simple sugar found in most fruits and vegetables and added to processed foods.

Two of my favorite fruits (grapes and mango) are “repeat offenders” for my bloating. One cup of grapes has about 12.7 grams of fructose, and a ½ medium mango has about 13.7 grams of fructose (BodySpec Blog, 2016). Another of my favorite fruits for snacks is dates. Three dates can contain 23 grams of fructose (BodySpec Blog, 2016).

To reduce bloating, I have cut down the number of grapes and mango I eat during the week. I see a clear difference in the way I feel at the end of the day, from less to no bloating at all depending on the portions I am ready to cut off my diet.

Eating fruits is still a healthier way to get some fibers. I have found good alternatives in other fruits such as berries and citrus. They have a lower amount of fructose and they usually do not cause bloating when I have them. I also try to avoid fructose in added sugar such as sodas. These are known to be more harmful than the fructose found in fruit.

Eggs

Knowing that eggs can create bloating broke my heart a little because I love having eggs for breakfast and sometimes even dinner. However, I have not found it to be a strong trigger for bloating. I am not quite sure if it is due to the way I cook it (scrambled versus boiled, most of the time), or if I just have not paid close attention to my body reaction after eating eggs. It would be easy to miss the sign, as I often accompany my eggs with other foods, like a side-bowl of fruits.

Wheat and gluten

Wheat is the main cereal grain used in bread and baked goods; it is the second most produced grains after corn, and one of the most consumed after rice.

Gluten is a protein found in wheat and other grains such as rye, barley, and oats. Gluten is found in basically everything we eat, from bread, pasta, salad dressing, to soups and beers, and more.

This was another heartbreaker for me, as almost everything that is half-delicious tends to have gluten. That said, with time, I have discovered some great gluten-free options that often make up for it. Ultimately, as difficult as it was at the beginning, I had to remove bread and baked goods from most of my daily diet and it has proven to be very helpful to limit bloating.

3. Skin itching

Medical professionals are increasingly recognizing that skin itching is a primary symptom of psoriasis (Healthline, 2018-3).

I have noticed that itching happens after eating gluten or dairy-filled foods, even if there is no skin inflammation or irritation yet. For the longest time, I did not make the connection, and would quickly blame it on the bedsheet not being clean or a cream I used being too strong for my skin. However, I eventually noticed that this is often a warning sign for new skin irritations.

Itching also happens when my skin is inflamed as the body produces too many new skin cells too quickly. For ideas on how to help to eliminate skin itching due to psoriasis/eczema, check my blog on “My very first psoriasis/eczema natural remedy… 5 natural oils that worked for me.”

4. Skin irritation

Another sign that the food I eat does not agree with me is skin irritation. I found that my psoriasis/eczema often starts as a small rash, almost like a pimple before spreading. The skin then becomes swollen.

After four years of carefully selecting my food and paying attention to my food sensitivity, it is clear to me that certain nutriments are the main triggers of my skin irritation. Check out my blog on "13 Foods That Trigger my Psoriasis/Eczema," for more information on how the IgG Food Sensitivity Test helped me get more clarity and guidance about my nutrition.

Final Thoughts

Nasal congestion, bloating, skin itching, and skin irritation are four signs that the food I eat does not agree with my digestive system. These signs got clearer as I paid close attention to my body reactions to certain foods, and better understood my food sensitivity. Both have made it much easier for me to manage my psoriasis/eczema in the past four years, although I know there is still so much to learn.

Take-away:

• Pay close attention to how your body reacts to certain foods. Some people use journaling to keep track of trends or signs.

• If possible, consult a medical professional (your dermatologist and naturopath), and ask them about the IgG Food Sensitivity Test. This can help you speed up your understanding of the foods that don't work for you.

• Remember that what is considered healthy for most might not be for you. Don’t be surprised if your diet requires you to remove certain types of fruits, grains, or even vegetables to achieve a healthier nutrition.

I hope you find this blog useful. Please share it with someone who might need it and remember to stay healthy!

Additional information:

Healthline (2019) What causes a stuffy nose https://www.healthline.com/health/nasal-congestion#causes

Healthline (2018-1) 11 proven ways to reduce bloating https://www.healthline.com/nutrition/11-proven-ways-to-reduce-bloating#TOC_TITLE_HDR_4

Healthline (2018-2) Why is fructose bad for you https://www.healthline.com/nutrition/why-is-fructose-bad-for-you#TOC_TITLE_HDR_4

Body Spec Blog (2016) Why to be frugal with your fructose! https://www.bodyspec.com/blog/post/fructose_not_so_sweet_after_all

Celiac Disease Foundation (n.d.) What is Gluten? https://celiac.org/gluten-free-living/what-is-gluten/

Healthline (2018-3) Why does psoriasis itch https://www.healthline.com/health/psoriasis-why-does-it-itch