Food allergies and sensitivities are caused by an inappropriate response of the immune system to common foods. 70-80% of the immune system is located in our intestines. How our system functions and responds to various substances is largely determined by our intestinal microbiome, which acts as a ‘coach’ for the immune system.

In order to get rid of these inappropriate reactions, it is necessary to target the regulation of immunity in the intestine and support the function of the intestinal wall as a barrier (gateway) to our body. For a while, it is advisable to eliminate these problematic foods from your diet (elimination diet) and support the health of your intestines and microbiome with the right diet, regimen and appropriate dietary supplements. The elimination diet alone is not enough.

And be careful – in the case of long-term elimination diets (without addressing the causes of the problems and providing the body with sufficient nutrients for regeneration), you may find yourself in a cycle where your diet is severely restricted or continues to be restricted, and your symptoms do not improve or you stagnate. This is not the way forward. At the same time, not all foods are essential (necessary) for us, and you can easily stay on a gluten-free diet for your entire life without your body suffering in any way (we do not need gluten to live – more information about gluten can also be found in the article ‘Why gluten is a problem’). However, I do not recommend a significantly restricted diet in the long term. Our microbiome loves diversity.

The basis is the principles of healthy eating with sufficient amounts of all essential nutrients. Therefore, base your diet on real, high-quality foods, ensure sufficient variety, plenty of vegetables, protein and healthy essential fats such as omega-3 EPA and DHA, and regular intake of probiotic or prebiotic foods. Avoid ultra-processed foods (such as various smoked meats, industrially processed vegetable and seeds oils, semi-finished products, sweets, refined flour and products made from it, and others), foods with additives (emulsifiers, preservatives, colourings, sweeteners, etc.) and excessive sugar.

We also build healthy immunity through regular exercise in the fresh air, promoting quality sleep, reducing stress and building healthy relationships. Minimise chemicals in your environment – in food, drinking water, cosmetics and cleaning products.

When dealing with allergies and sensitivities, focus on (increased) intake of:

-Broths, collagen and gelatin (not suitable for histamine intolerance) – meat and bone broths in particular contain important collagen, minerals, vitamins and other substances that help heal the intestinal wall and, if necessary, increased intestinal permeability. As a supplement, I can recommend high-quality pure collagen.

-Omega 3 EPA and DHA – anti-inflammatory substances that suppress allergies and excessive immune system reactions, essential for the regeneration of the intestinal mucosa and supporting the intestinal microbiome. I recommend fish or vegan algae oil here
-Probiotic foods – support a healthy intestinal environment and immune regulation – I recommend various fermented foods, such as fermented vegetables and homemade kefir (water, milk or coconut) (for histamine intolerance, coconut kefir only)
-Vitamins and minerals according to your diet, condition and deficiencies in the body (essential and often deficient in the population are vitamin D with K2, zinc, vitamin C, vitamin E, B vitamins and others)
-Prebiotic fibre – variety is important, it is best to focus on diverse sources in food – vegetables, fruit, oatmeal, mushrooms and others. I also recommend medicinal mushrooms in the form of supplements, as they act as important regulators of immune responses.
-Polyphenolic substances – anti-inflammatory plant substances that also act as prebiotics. It is ideal to look for dark colours in fruit and vegetables, e.g. berries such as blueberries, blackcurrants, sour cherries, strawberries and others.
-Green foods – excellent antioxidants that reduce allergic reactions, suitable for histamine intolerance – leafy salads and green foods such as organic young barley, organic nettle, spirulina (also a supplement combining the vital Reishi mushroom with organic green foods Mycodetox)
-Anti-inflammatory substances and spices such as turmeric, resveratrol (e.g. Epigenetic blend), black cumin, basil, saffron and others

The big picture is always important for your health and progress. Don’t try to use supplements to solve chronic sleep deprivation, stress, and junk food.Think about your health in the future and invest in yourself. Diet and supplements gradually help regulate our bodies, and it is important to persevere. The good news is that this has a positive impact not only on allergies and sensitivities, but also supports your overall long-term health.