Making Informed Food Choices to Heal Your Body
I’ve talked a lot here about the effects certain foods can have on your body, especially gluten, dairy, sugar, and alcohol. And while that’s all true, I don’t want you to walk away thinking that if you want to be healthy, you have to cut out all of these things, because that’s NOT what I’m saying.
There is nothing wrong with these foods. I do eat them from time to time (barring alcohol). It’s not about labeling foods as good or evil, but about understanding what food does to your body so that you can make informed decisions to fuel your body in the way that fits you the best!
In this blog post, I want to cover a little bit about how these four foods can affect your body, and offer tips for how to eliminate or moderate your intake of them if you suspect they may be preventing you from feeling your best.
It’s important to note that I am a nutritionist, NOT a doctor. If you have underlying chronic conditions or suspect that you might, it’s always best to consult your doctor before making any drastic changes to your diet or lifestyle.
4 Common Foods That May Hinder Your Progress
As I stated before, the top 4 foods that are the most common culprits are gluten, dairy, sugar, and alcohol. While these may not be triggers for everyone, they are the most common culprits for symptoms such as bloating, inflammation, brain fog, and digestive issues. Warrior Fit’s mission is to heal one’s body from the inside out, and part of that means learning how your body reacts to certain foods! Here’s a brief rundown of the four main foods I listed above.
Gluten
The number of Americans adopting a gluten-free (GF) diet has risen exponentially in the past few years. According to a report from Grand View Research, the gluten-free market is expected to rise at a rate of 9.8% by 2030, increasing from $6.7 billion in 2022 to $13.7 billion. But although only 1% of Americans are diagnosed with Celiac disease, the number of people with a self-diagnosed gluten sensitivity is growing. Why? As it turns out, gluten is one of the most common inflammatory triggers for some people. Many individuals are turning to gluten-free diets because it is pro-inflammatory and may activate the immune system.
Gluten products can trigger a host of issues beyond inflammation for many people, even those without a gluten allergy or Celiac's. People with a sensitivity to gluten can experience mild to severe symptoms, including stomach pain, anxiety, bloating, brain fog, fatigue, headache, skin rash, or more. You would be surprised how many times I've recommended my clients avoid gluten for a period of time (at least 21 days) as an experiment, only to have them report feeling less bloated, having more energy, and even their headaches disappearing.
If you suspect you might be sensitive to gluten, you can adopt a temporary gluten-free diet for a month and monitor how your body reacts. The results may surprise you!
Dairy
Dairy products, which can be found in various foods beyond just milk, cheese, and butter, can often lead to unwanted symptoms. As people reach adulthood, many become more sensitive to dairy and may even develop lactose intolerance, sometimes without even realizing it!
This sensitivity is not uncommon, as 70% of the population struggles to digest lactose, a primary sugar found in milk. The inability to break down lactose can result in discomforting symptoms like diarrhea, bloating, gas, abdominal pain, and nausea. If you're grappling with chronic inflammation, a dairy-free diet trial lasting at least 6 weeks might be worth exploring to determine if it helps alleviate your inflammatory response.
Sugar
Let's talk about sugar. It comes in all sorts of forms - natural sugar from fruits and grains, refined sugar, and those artificial sweeteners like aspartame and sucralose. The natural sugars found in whole foods are completely fine to consume in moderation. But when it comes to refined sugar and artificial sweeteners, they can really mess with your gut health if unmonitored!
Here's the deal: sugar is super addictive, and it's hiding in all sorts of unexpected places, like your low-fat yogurt, condiments, and even those "healthy" protein bars. If you're looking to take better care of your gut, it might be time to rethink your sugar intake!
My clients who cut out sugar experience less bloating, less brain fog, and more energy! They also find their cravings decrease over time, making it easier to make informed and beneficial decisions when it comes to fueling their body. This doesn’t mean they never eat sugar again - even I have treats now and then on special occasions!
The difference is that now, when I reach for that piece of cake, I am aware of the effect it will have on me because I’m in tune with my body and I know what it needs to function smoothly. This enables me to have my cake and eat it too, if you will. I’m able to enjoy it without guilt, AND I’m able to control my intake so I don’t make myself feel sick. I can prioritize my health without being absolutist and legalistic about my food.
Alcohol
Finally, I know that alcohol isn't technically a food, but its impact on your well-being is undeniable. While our program isn't strictly alcohol-free, we encourage our clients to be mindful of how it affects them and practice moderation. Some opt to temporarily or permanently give up alcohol, while others set limits and establish plans to manage their consumption.
Here's the scoop: alcohol is derived from sugars and is frequently mixed with sugary additives like soda, syrups, or flavored concoctions. It's tough for your body to process, especially in excess, and can wreak havoc on your gut health! Not to mention the situations where people often drink alcohol are the same situations that involve greasy, fatty food like appetizers and fast food. Alcohol lowers inhibitions, leading to impulsive snacking and overeating, resulting in consuming more calories than you might even realize.
Now, the latest research shows that there's no truly "healthy" amount of alcohol. Even moderate consumption contributes to systemic inflammation, impacting your long-term and short-term health. While the occasional glass of wine may not spell disaster, it's important to consider the effects even modest alcohol intake can have on your well-being.
Food is Fuel: Eat to Heal, not to Harm
Now, that was a lot of information! What I don’t want you to walk away with is feeling overwhelmed and like you can’t eat or drink anything yummy ever again. That’s not what I’m saying! All I want to give you here are the facts about how these substances affect millions of people, and may even be affecting you without you even realizing it.
There’s nothing inherently BAD about the four things I listed above - like I said, I will even have some dairy or sugar once in a while - but the important thing is to be aware of the effects the foods you consume have on your body. The more information you have, the more equipped you are to make decisions that are prone to healing you rather than harming you.
Next Steps for Feeling Your Best
If you are sick and tired of feeling sick and tired, it might be time for you to examine how you are fueling your body. I’d encourage you to try an experiment: eliminate the four foods above for 20-30 days as much as possible. Keep a food journal, use an app, or get a coach to help keep track and monitor how you feel.
If you’re not ready to completely cut out gluten, start by finding one brand of gluten free pasta that you like. If you’re not ready to go dairy-free, start by testing a couple different milk alternatives and find one you like. Try eating that burger without that slice of American cheese. You might not feel any different as it’s hard to moderate dairy and gluten without realizing the full benefits, but it will give you more and more tools to help you test out a dairy and gluten-free diet when you’re ready to try.
It’s not easy and you won’t be perfect, but it’s not about being perfect! It’s about continuously growing and learning about your body and what it needs. Every day is an opportunity to love yourself into health and to be more in tune with your body than you were yesterday.
Here are some practical tips you can choose from and see what works for you!
The Banza brand of gluten free noodles are amazing and packed full of protein!
These chocolate energy balls are the perfect snack to satisfy that sweet tooth AND keep you full for longer! They are also easily customizable so you can add your favorite protein powder, flax seed, or other ingredients you like.
Make your own baked goods! There are an abundance of recipe blogs dedicated to dairy free, gluten free, vegan, etc. diets. This muffin recipe is perfect - I just substitute blueberries for the chocolate chips!
If you don’t like almond milk, try oat milk! Many people prefer it to almond milk.
Try one new recipe every couple weeks. Before you know it, you will have a bank of healthy, quick recipes that you can throw together without even thinking!
You will have to put the work in if you want to experience the changes, but the effort DOES pay off, I promise! Small changes over time are better than attempting too many big changes all at once and burning yourself out. And always, always feel free to ask for help! I would love to brainstorm a strategy for you to be able to fuel your body in order to feel your best, even with your busy schedule!
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