When you have a diet free of your food intolerance, you could enjoy the benefit of a symptom free life almost immediately. Furthermore, some of the sensitive foods can be reintroduced into your diet after a period of abstinence.

It is easy to make the necessary changes to cope with your food intolerance. As you would need to change your diet and avoid the sensitive food, it is important to prepare yourself for the changes.

Here are a few tips on how to make the necessary changes:

There are many free from foods available in the shops nowadays. Examples of free from foods are replacing diary milk for soya milk or oat milk and wheat flour for rice flour or buckwheat flour. With free from food, you can still have the food you enjoyed. Eat a variety of food at different meal time, for example, take porridge for breakfast, snack on a fruit, have a vegetable soup for lunch and a rice based meal or fish and vegetables for lunch. In order to ensure that you only eat food that will not give you intolerance, it will be a good idea to plan your menu ahead. Planning a head give you time to select the right type of food, and prevent you from slipping back to quick fix food that will make you unwell. Make a conscious effort to avoid the sensitive foods. When you go on your food shopping, check food labels carefully, to ensure that they do not contain any of the ingredients you are intolerance to. There are things you can do in advance. Certain meals can be prepared in advance such as cook brown rice, lentils or pearl barley and freeze them for use when needed. Follow a healthy eating plan using fruit, vegetables, whole grains, pulses, nuts, seeds, fish and meat. Include high energy food like lentils, sweet potato and beans for a complete balanced diet.

Food intolerance need not be a lifelong ailment, find out what your food intolerance is with laboratory test such as foodScan 113 and with proper care, you will feel well again.



By: Jenn Lim

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Coping with food intolerance would mean that you will have to forgo certain food. Does that mean that you might not get the essential vitamins and minerals your body needs? It is not true that you will develop any deficiency when you follow a balanced diet plan. There are many foods that would healthily and readily replaced the vitamins and mineral found in the food which you are intolerance to.

The best diet plan for people with food intolerance is to have a Balanced Diet. Maintaining a balanced diet means ensuring that we have a balanced daily intake of protein, fats and carbohydrates.

Eat a balanced diet consisting of the following food group:

Meat and Fish are valuable for their protein and other nutrients. You can get iron from red meat, liver and calcium from fish. Meat, fish and eggs are sources of high biological value proteins. A meal with either fish or meat will ensure that we get the essential proteins per day.

Fruit and Vegetables are a major source of minerals and vitamins. Some fruit and vegetables also contain starch and sugar essential energy for our body. Take as wide a variety as possible to ensure a broad spectrum of nutrients.

Grains such as cereal and breads provide carbohydrates, vitamin B, calcium and it is also a good source of fibre. People that have a reaction to wheat can still get the desired carbohydrates from other non wheat grain such as millet, buckwheat and rye.

Milk and Dairy products provide calcium and other minerals, protein and fat soluble vitamins. Nutrients in dairy milk can obtained from other sources like soya milk and oat milk. Most of us obtained calcium through dairy milk hence in order to continue our intake of calcium, they are also found in fish, shellfish, parsnips, sesame seeds and walnut.

Beans and Pulses are an important low fat source of protein especially for vegetarians. They contain starch and dietary fibre which is an ideal energy food. Beans and pulses are also rich in vitamin B and minerals.

Nuts and Seeds are an important source of protein, fibre and essential fatty acids especially Omega 3 which have been proven to reduce heart disease. It also contains many essential vitamins such as A an E, minerals such as phosphorus and potassium.

Your intake of essential minerals and vitamins will not be reduced when you maintained a balanced diet in your daily meals. Not only will you discover new cuisines and new ingredients, you can be free from your ailments and feel well again.



By: Jenn Lim

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