Food sensitivity is a generic term that includes both food allergies and intolerance. It can be challenging, especially for vegans because some of the allergens are wheat, nuts, seeds, and soy. These foods are some of the important sources of nutrients in plant-forwards diets. Because of this, you must identify food sensitivities when planning a balanced vegan diet to avoid the risk of developing deficiency diseases. This is because some essential nutrients are not readily available from plant-based food. Read on to know what vegans must do about food sensitivities.
What Is The Role Of Intestine?
The gut or the intestines is the main interface between food and our body. Together with the mucus layer, the intestinal lining selectively allows molecules to diffuse into the bloodstream. It is designed to allow useful and safe molecules while preventing the entry of unwanted ones. So, when the gut is functioning normally, it prevents the entry of molecules that trigger food sensitivity reactions. It can malfunction due to factors like lifestyle and genetics. Furthermore, maintaining gut health can help with minimizing the reaction due to food sensitivities.
How Can You Promote Intestinal Health With A Vegan Diet?
Keep in mind that nutrients like proteins, vitamins, minerals, and carbohydrates are required for maintaining gut health. A balanced vegan diet can provide most of these nutrients, and this can become challenging when there is some sort of food sensitivities.
Tips For Vegans With Food Sensitivities
Shared below are tips for flowing a vegan diet when you have food sensitivities:
Fruits: Some raw fruits can cause oral allergies, and you must avoid them. For instance, citrus fruits and strawberries can cause sensitive reactions. Also, you must check the ingredient list on the label when you are buying readymade vegan foods. Finally, you can experiment with sugar-free frozen fruits if you have trouble finding fresh fruits.
Vegetables: This class of plant-based foods is low on the food sensitivity scale. The most common food sensitivity reaction due to vegetables is oral allergy syndrome; this is more common in those who are allergic to pollen. Besides, if you are allergic to a vegetable, you can either avoid eating it or eat it after cooking.
Grains: Grains are an important part of a vegan meal because it is the primary source of carbohydrates. The most common food sensitivity is due to gluten, and it is mainly found in wheat and other grains like barley. So, people with gluten sensitivity should consume gluten-free foods. Above all, nowadays, gluten-free pasta, bread, and baked goods are easily available.
So, if you are vegan and have a food sensitivity, it is recommended to consult a dietician for planning a balanced vegan diet.