While it is much more straightforward to understand a link between what you put in your mouth and what happens to your digestion, it is less obvious to see the relationship between what you eat and how you feel in your head, or how you behave. However, as you will see later in this book, there are many food-intolerance symptoms that do not affect digestion.

Your digestive system is designed to absorb tiny components from food to nourish your body. However, it is not always 100 per cent successful at preventing the absorption of some matter that can be harmful to or upset the functioning of various organs elsewhere in the body (including the brain). This has long been the subject of published studies, and the basis for clinical treatment. As long ago as 1916, a Dr Hoobler reported that infants can be intolerant to proteins. Since that time, other studies have identified that reactions to foods can cause hyperactivity, nervousness, learning problems, minimal brain dysfunction, depression, hostility, aggression, periods of confusion and irritability. In those days the distinction between allergy and intolerance had yet to be made, so researchers simply used the word ‘allergy’ to cover all symptoms and consequences.

If you ever doubted that your irritability, mood swings, clumsiness or brain fog could be the direct result of a food intolerance, then you will swiftly strengthen your resolve when you hear the following accounts.

Case History

The first case to share with you is that of one of my clients, who came to see me with a whole list of complaints. Sally Ann had energy problems, mood problems, digestive problems, skin problems and more. As part of our consultation she completed some questionnaires. One of these, called the Metabolic Screening Questionnaire, is scored on a severity and frequency basis so that the more severe and frequent the symptoms, the higher the score. The maximum score for the 70 symptoms on the questionnaire is 280 – but anything over 80 is indicative of someone with fairly compromised health. A healthy individual may score as little as 10 or less. Sally Ann scored 97. Her doctor was considering antidepressants and hormonal intervention to help her mood, irregular menstrual cycle and painful periods. A thorough examination of her health history and diet and lifestyle revealed that there were many potential areas that could have been contributing to Sally’s overall poor state of health. Her diet was particularly high in wheat, which was being consumed at each meal. This was partly due to a lack of time to choose anything different, but none the less Sally was fulfilling the number-one criteria for food intolerance: a high dose and repetitive intake of the same food. When questioned, it was not clear-cut that her increased wheat intake had coincided with her multiple symptoms. However, since the priority was to improve digestive function, I recommended a wheat-free diet.

Sally came back about five weeks later. Her Metabolic Screening Questionnaire was now showing a score of 3 – yes, 3. She looked like a different person: she had lost 8 lb without reducing her caloric intake (in fact, if anything she had eaten more food than usual), her skin had improved, her menstrual cycle had caused her no problems at all and her sex drive had returned. Her poor mood and ‘foggy’ head had gone, the need to clear her throat had gone, her sore muscles were no longer troubling her, her energy was markedly better and she had no headaches any more. Although in the first few days she had felt markedly worse, this is a well-known sign of withdrawal from a biochemical addiction, and confirmed that she was on the right track.

This was a truly staggering result, and not something I could have predicted. The good news was that no other system in her body had reached a state of exhaustion so that it took only the avoidance of the culprit food to help Sally return to a good state of health. It was also fortunate that she evidently only had one major culprit food. To think that she could have been put on antidepressants, which would not have solved the problem, of course. I wonder how many others with cognitive and mood disorders would benefit from looking at their diets as a source of their symptoms. It is well known, for example, that a large percentage of people who suffer from coeliac disease also suffer from bipolar disorder (schizophrenia).

Brain Allergy

Food intolerances can certainly affect the brain. Dr William Philpott, a psychiatrist and an author of a noteworthy book entitled Brain Allergies, has reported that intolerant reactions to foods and pollutants often trigger violent behaviour. One of his 12-year-old patients became so aggressive after eating a banana that he picked up a stick and tried to hit another patient.

Temper Tantrums

Nearly 40 years ago, Professor of Psychology Dr Moyer wrote how a 5-year-old boy with poor speech development had an abnormal EEG (brain scan showing abnormal brainwave patterns) and a temper that was out of control. The boy was found to be intolerant to chocolate, milk and cola, which were then eliminated from his diet for over seven months. The EEG was repeated and found to be normal, and his behaviour was much improved. When the culprit foods were then reintroduced, his EEG was once again abnormal and his behaviour worsened.

Study into Nervous System Complaints

Two doctors, King and Mandell, conducted a double-blind study of 30 patients in 1978 to test 12 allergens (allergy-inducing triggers) and 6 placebos. The patients reported significantly more nervous system complaints when they were exposed to the allergens compared with the placebos. These included depression, an inability to concentrate, anger, irritability and headaches. Other double-blind studies have confirmed the definite effects of foods on behaviour.

Diet, Crime and Delinquency

Alexander Schauss was the Director of the American Institute for Biosocial Research when he wrote his book Diet, Crime and Delinquency in 1980. This slim, 108-page volume presents startling evidence that what we eat can have a significant impact on our potential to commit crimes and misbehave. The book is not just about food intolerance, however, but also refers to sugar, toxic metals such as lead, food additives, nutrient insufficiencies, lack of exercise and lack of proper exposure to light.

Summary

Food intolerance has been documented for thousands of years, although it is increasing day by day and is much more prevalent today than ever before. Food intolerance has been well proven to contribute to and even cause the symptoms of IBS, but it can also cause a wide range of other symptoms, especially those that relate to brain function.

This book is designed to help you to identify whether you have an intolerance, and what this might be doing to you, why you might have intolerances in the first place, and what action you can take to address the situation in order to improve your health.

Do I Have a Food Intolerance?

1 How Can I Tell If I Have a Food Intolerance?

This chapter will help you to identify the likelihood of your having a food intolerance. First you will be introduced to ‘the usual suspects’ – a list of the most common offenders when it comes to food intolerance reactions. Then there is a questionnaire to fill in, with a guide for interpreting your score. Then there are details to help you to understand the variety of ways in which food intolerances actually contribute to your symptoms.

First things first. Have you got a food intolerance? Finding out for definite can take a little detective work on your part. This almost always starts with observing any symptoms, which will usually reveal themselves soon after a meal – although given the fact that food intolerance reactions can sometimes be delayed by several hours, it can take a little while before it is possible to identify which foods are causing your symptoms.

The Usual Suspects

This is the name which we have given to the foods and ingredients to which people are most likely to react. These are the foods that have been omitted from the recipes in this book, and the foods against which you should compare your own diet in order to establish whether you consume a high amount of any of them. We’ve rounded them all up and put them on a list – all the big offenders, all the culprits, taking into account some families such as citrus, nightshade, additives, preservatives and artificial colours. The recipes in this book do not include any of these items, and it has taken Antoinette over a year to get them just right.

1 apples
2 aubergine (nightshade)
3 barley (gluten grain)
4 Brazil nuts

5 broccoli
6 cashews
7 cauliflower
8 chillies (nightshade)
9 chocolate
10 citrus fruits (such as oranges, limes, lemons, grapefruit)
11 cola nuts
12 corn
13 cow’s-milk products (milk, cheese, yogurt, butter)
14 cucumbers
15 durum wheat
16 eggs
17 haricot beans
18 honey
19 kidney beans
20 lentils
21 malt
22 MSG (mono-sodium glutamate)
23 oats (gluten grain)
24 peas
25 peanuts
26 pork
27 potatoes (nightshade)
28 rye (gluten grain)
29 sheep’s cheese and milk
30 soy
31 sweet green peppers (nightshade)
32 sweet red peppers (nightshade)
33 sugar
34 tomatoes (nightshade)
35 vinegar
36 wheat (gluten grain)
37 yeast
38 tea
39 coffee
40 all gluten grains
41 all members of the nightshade family
42 all food additives
43 all food preservatives
44 all artificial colours
45 tobacco

With the exception of gluten and sugar, preservatives, additives and artificial colours, if it turns out you were not intolerant to any of these, you can of course still eat them. While you are finding out which if any of these culprits apply to you, you can continue to enjoy Antoinette’s recipes, which contain none of these ingredients.

While this is the most comprehensive attempt yet to prepare recipes that omit foods that might trigger an adverse reaction, the recipes are still not going to be suitable for everyone, so please be warned. We have not avoided all nuts and seeds, for example. In addition, there are bound to be individual items not in this list that a test may identify as a problem for you. If this turns out to be the case, we hope that it will be possible for you to identify the recipes that include this culprit and choose different meals, or be able to replace that individual ingredient.

To help alert you to the most likely culprits within this list, here are the Top Five Usual Suspects to consider as a trigger for your symptoms:

1. cow’s-milk products

2. gluten grains (wheat, oats, rye, barley)

3. soy

4. sugar

5. yeast

For children the list is slightly different:

1. cow’s-milk products

2. food additives and colourings

3. gluten grains (wheat, oats, rye, barley)

4. sugar

5. yeast

This ‘Usual Suspects list’ will be referred to throughout this book.

Now, your next task is to find out if you are suffering from food intolerance.

The Food Intolerance Questionnaire

If you regularly have any of the 80-plus symptoms on the following questionnaire, this could be a sign that you have a food intolerance, particularly if you know of no other reason why your symptoms might be present. Since you have already chosen to read this book you may already be wise to this possibility. Perhaps this list could also help a family member or friend who you know suffers from symptoms but does not know the cause.

Please complete the questionnaire below and see what the score reveals. The questionnaire can also be printed out directly from the website:

www.thefoodintolerancebible.com.

Be sure to see your doctor if you have any persistent health problem so that it can be investigated medically. Just because you have one or more of the symptoms below does not mean that they must be caused by an adverse reaction to certain foods.

If you answer ‘yes’ to any of the following, score one or two points depending on the specific question (some symptoms are more relevant to food intolerances, so they score 2 points), as shown below.

SECTION ONE – DIGESTIVE SYMPTOMS

Do you suffer on a regular basis (i.e. more than 3 times a week) from any of the following?

abdominal bloating/distension (2)

abdominal cramps (2)

abdominal or stomach pain (2)

burping after eating certain foods

catarrh (mucus) (2)

difficulty gaining weight

difficulty losing weight

enuresis (bed-wetting) (2)

excess wind (flatulence)

gallbladder problems (difficulty digesting fats)

Gastro-oesophageal Reflux Disease (GORD) (2)

glue ear (otitis media) (2)

gritty feeling in the eyes (2)

haemorrhoids (piles) (2)

indigestion (recurring) (2)

inexplicable weight gain or weight loss

irregular bowel motions (e.g. constipation or diarrhoea) (2)

Irritable Bowel Syndrome (IBS) (2)

itchy bottom

itchy, red ears (2)

metallic taste in the mouth (2)

mouth ulcers (2)

nausea

persistent need to clear your throat/sore throat (2)

post-nasal drip (2)

rhinitis (runny nose) (2)

sinusitis (2)

sneezing – frequent (2)

water retention (oedema)

(20 x 2 = 40)

(9 x 1 = 9)

Sub-total/maximum = /49

SECTION TWO – MENTAL, EMOTIONAL AND NERVOUS SYSTEM SYMPTOMS

addictions

aggressive outbursts

anxiety

Attention Deficit Disorder/ADHD (2)

behavioural problems (2)

blankness or momentary difficulty finding the right word(s) (2)

blurred vision (2)

brain fog (2)

changes in handwriting (2)

clumsiness (2)

confusion

constant hunger (2)

dark circles under your eyes (2)

depression

dilated blood vessels in your cheeks and nose (2)

dizziness

dyslexia (2)

fidgeting

foggy head (2)

food cravings (2)

headaches

hyperactivity (especially in children) (2)

inability to think clearly (2)

insomnia

irritability

lack of motivation/get up and go

migraines (2)

mood swings

palpitations

panic attacks

phobias

poor concentration

racing pulse

restless legs syndrome

slurred speech

spaciness (2)

tenseness

tinnitus (ringing in the ears) (2)

uncharacteristic inability to make decisions

(18 x 2 = 36)

(21 x 1 = 21)

Sub-total/maximum = /57

SECTION THREE – OVERT PHYSICAL SIGNS AND SYMPTOMS

abnormal physical weakness or tiredness

aching muscles and joints for no good reason (2)

arthritis

asthma

chronic infections

eczema

fibromyalgia (diagnosed by a physical therapist or doctor) (2)

hives (urticaria) (2)

itching (2)

painful joints in which the pain moves from one joint to another (2)

painful joints not associated with excessive use (2)

psoriasis (2)

rheumatoid arthritis

rough, dry skin

spots or acne (that are not hormonally related)

skin rashes (for no other known reason) (2)

wheezing

(8 x 2 = 16)

(9 x 1 = 9)

Sub-total/maximum = /25

WHAT IS YOUR SCORE?

Section One	/49
Section Two	/57
Section Three	/25
Overall Total	/131

INTERPRETING YOUR SCORE

Essentially, the higher your score, the more likely it is that your reactions are the result of a food intolerance. (The individual section scores are important in themselves, since, for example, they may highlight digestive problems that are distinct from food intolerances – more about this later.)

Note: Do not reintroduce a food if you suffer with a severe physical reaction such as wheezing or asthma, without medical supervision.

If Your Score Is Between 0 and 15

This is a low score and not particularly indicative of food intolerance. Please check your diet to see if it contains many of the ‘Usual Suspects’ and avoid two of the most frequently-eaten foods, replacing them with alternatives. Avoid these foods for two weeks and observe whether your symptoms improve. If your symptoms have improved, then avoid these foods for a further two weeks (one month in total). Then reintroduce the foods, one at a time, allowing four days in between. Eat a normal portion of the food. Observe whether any of your symptoms return. Sometimes foods continue to trigger reactions even after you have avoided them for a period of time, sometimes not. However, even if there is no worsening of symptoms, it is suggested that you do not eat the culprit food(s) every day, in case you re-create the original intolerance symptoms. If a food triggers symptoms again, then avoid the food completely for two months and repeat the reintroduction process. If the symptoms persist after this time, continue to avoid the food, but investigate other conditions detailed in later chapters of this book. This will be helped by completing the relevant questionnaires.

If, after the two weeks, your symptoms have not improved by avoiding the two main potential culprits, then reintroduce them in the manner described. Sometimes this can still trigger other symptoms – or worsen the ones you already have – which highlights that the specific food is a culprit food and needs to be avoided for a month. However, because your overall symptoms have not improved, this indicates that other intolerances, or even other conditions, may exist. If this is the case, you are recommended to follow the next paragraph’s instructions AND complete the questionnaires in the chapters that follow, to help identify any other conditions you may be suffering from.

Since your score is so low, there is no strong indication for you to undertake a food-intolerance test at this stage.

If Your Score Is Between 16 and 25

This is a moderate score and reflects that you have too many symptoms to be in optimal health. You need to do something different in order to improve your symptoms, and a food intolerance investigation should be carried out as part of this process. Please check your diet to see if it contains many of the ‘Usual Suspects’ and avoid the top four of these (in terms of regularity and volume of consumption – e.g. wheat, dairy, sugar and tomatoes – or whatever you identify in your diet), for two weeks.

Also, start the Digestive Support Plan, as detailed in Part 3.

If your symptoms have improved, then avoid them for a further two weeks (one month in total). Then reintroduce the foods, one at a time, allowing four days in between. Eat a normal portion of the food. Observe whether any of your symptoms return. Sometimes foods continue to trigger reactions after you have avoided them for a period of time, sometimes not. However, even if there is no worsening of symptoms, it is suggested that you do not eat the culprit food(s) every day in case you re-create the original intolerance symptoms. If a food triggers symptoms again, then avoid that food completely for two months before repeating the reintroduction process. If the symptoms persist after this time, continue to avoid the food, but investigate other conditions detailed in Part 2. This will be helped by completing the relevant questionnaires.

If, after the two weeks, your symptoms have not improved by avoiding the four main potential culprits, then reintroduce them in the manner described. Sometimes this can still trigger symptoms – or worsen the ones you already have. This highlights that the specific food is a culprit food and needs to be avoided for a month. However, because your overall symptoms have not improved, this indicates that other intolerances – or even other conditions – may exist. If this is the case, you are recommended to follow the next paragraph’s instructions AND complete the questionnaires later in this book to help you identify the other conditions that may be contributing to your symptoms.

If you do not score highly in the other questionnaires (high scores are indicated at the end of the questionnaires and in Part 3), then you should undertake either The Pulse Test, which is detailed in Appendix I, or a food intolerance test, discussed in Chapter 2 and detailed in Appendix II.

If you do score highly on any of the other questionnaires, then you are recommended to follow the Action Plan detailed in Part 3.

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