If you experience migraines, you know when one is about to occur. You feel the pain creep across your forehead or up the back of your neck. People have different triggers for migraines, and determining what your trigger is can be a big obstacle to overcome. Once you identify your trigger, you can do your best to avoid it and reduce the frequency of migraines. 

Not a lot of people suspect their diet to trigger migraines, but certain foods can easily cause your head pain. According to research, a variety of foods and beverages contribute to nausea, throbbing, pounding, and some visual symptoms of migraines. If you want to experiment with your diet to be free of migraines, consider eliminating the following foods, which have been known to set off pain. 

Alcohol

This is a beverage that’ll give you a headache whether you get migraines or not. An evening cocktail is relaxing while you casually sip it, but it can contribute to migraine tension. The Association of Migraine Disorders lists alcohol as one of the most common dietary triggers. There are certain compounds in alcohol, such as histamine and congeners, which may be to blame. Alcohol is also a diuretic, which can cause dehydration (another migraine trigger). Regardless of what the research says, it may be a good idea to avoid beer, wine, and spirits if alcohol is your trigger. 

Foods With Phenylalanine

What is this compound? Well, it is an essential amino acid that exists in myriad protein sources. You can find it in meat, fish, eggs, dairy products, nuts, seeds, and legumes. High doses of this amino acid have been linked to headaches, including migraines. Because phenylalanine exists in many healthy protein sources, avoiding it completely may prove difficult, not to mention a questionable decision for your overall health. Avoiding all foods that contain phenylalanine creates a highly restrictive eating pattern. If you suspect this to be your migraine trigger, just consider cutting down on these foods, or make sure that you don’t overeat them. 

Caffeine

Caffeine is a mixed bag for migraines. It is a common trigger food for migraines, but some people drink a cup of coffee or soda and know relief is on the way. Unfortunately, there is not a sufficient amount of research on this matter, so scientists cannot give a definitive recommendation on caffeine consumption or avoidance for migraine relief. That said, if you experience migraines and know that drinking caffeine negatively affects you, avoid it to the best of your ability. If you exceed 200 milligrams of caffeine daily and you suddenly stop drinking caffeine, you may experience a migraine as a withdrawal symptom. 

Food Intolerances

Occasionally, headaches can stem from certain food intolerances. According to research, migraines are very common in the setting of gluten, soy, and other food intolerances. If you have a food intolerance, be it to gluten, soy, or something else, you will usually experience symptoms within 12 to 24 hours after eating. 

Foods With Tyramine

If you have never heard of this compound, don’t be hard on yourself because you won’t see it on ingredient lists. It exists in both plant and animal foods and is a byproduct of the breakdown of tyrosine, an amino acid. Some people experience headaches from foods that contain tyramine, such as red wine, figs, aged cheese, and smoked fish. Whether or not you get a headache depends on how much of these foods you eat or drink, according to health experts. Preliminary research shows that people who are prescribed monoamine oxidase inhibitors (MAOIs) may experience migraines after eating tyramine-containing foods because of the chemical interaction that occurs.

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It’s no secret that the holidays are not kind to your waistband. While you are ultimately in control of your eating habits, the holidays bring out the cookies, pies, treats, and other carb-centric foods that test your willpower. It all starts at Halloween with lots of candy and snowballs into Thanksgiving. You only go downhill from there to the New Year, when you make a promise to yourself to lose weight and eat healthier foods. 

People attend parties, head to malls, and go all out during the holidays. Between all of that and stress that comes with holiday travel, it is very easy to resort to food for comfort and stress relief. The stomach, however, can only hold so much food before it reaches capacity. Consider the fact that an average adult stomach is similar to the size of a clenched fist. Now consider how much the average person eats during the holidays and you have a problem. 

When empty, the stomach can hold 2.5 ounces and expand to hold one quart. Filling your stomach to maximum capacity can cause bloating, indigestion, and even nausea. If you want to banish feelings of bloating and lethargy, nutrition experts want you to follow the following tips during the holiday season. 

Don’t Save Calories For The Party

A common mentality is, “I’ll save my calories for the holiday party.” When you eat consistently throughout the day, though, you actually eat less at a party. The reason for this is because waiting too long between meals can lead to ravenous hunger. That means that once you see the spread at the party, you’ll eat everything as quickly as you can, leading to bloating and indigestion. Instead of “saving” your calories for one meal, try to eat more frequently throughout the day to support your digestive system. 

Limit Alcoholic Drinks

In addition to carb-centric dishes, alcoholic beverages tend to contain a lot of empty calories. Holiday celebrations and alcoholic drinks seem to go hand in hand, and eating a heavy meal along with lots of drinking will only make your stomach hurt. Alcohol can slow digestion because it is an inflammatory substance. It also can increase feelings of lethargy and can cause the body to retain water. Swelling in the body as a result from alcohol consumption can cause bloating, gas, and stomach discomfort. To prevent this from happening, drink water throughout your meals and indulge in non-alcoholic drinks. Seltzer water with tart cherry juice and lime is a great antioxidant-rich holiday drink!

Recognize Your Triggers

When you attend a party, you are typically at the mercy of whatever the host is serving. That means that you may not necessarily know what went into every dish. When you know what ingredients trigger digestive discomfort and belly bloat, you can eat accordingly. Be aware of food intolerances and other triggers around the holidays, so that you can limit your consumption or avoid them completely. Ask the host of the party what they are serving and what ingredients are in the main dishes. Don’t forget that you can always eat before you go and bring a dish that you know is safe for you to eat. 

Make Food Swaps

The great thing about cooking nowadays is that you can find healthy alternatives to classically unhealthy dishes. If you want to use coconut oil in place of butter you can easily find a recipe with that swap. If buttery mashed potatoes triggers bloating, consider making a lighter, healthier alternative like cauliflower or rutabaga mash. Sweet potatoes may also be easier on your digestive system. Additionally, overly salty foods tend to be harsh on the stomach, but you can work around that with other seasonings. Use powerful herbs and spices to achieve the flavor you want. If swapping ingredients seems like too much work, though, you can always eat mindfully, focusing on moderation. Divide your plate into thirds: produce, lean protein, and your favorite side dish. 

Don’t Forget The Greens

Hey, folks, vegetables belong on every table, even the ones at holiday parties. Whether it’s a kale salad, grilled asparagus, roasted root vegetables, or sautéed chard, scoop a good-size portion onto your plate. Make sure that these vegetable dishes comprise at least one-third of your plate. Increasing your vegetable intake means that you’re adding more fiber to your diet. Vegetables also come with an array of vitamins and minerals that benefit different organs and systems in the body. Fiber, in particular, helps to improve digestion and works to relieve bloating or indigestion.

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Farting or passing gas is a natural part of life, even though it may be a little embarrassing, especially in an office or elevator. Most people don’t think twice about their farts, as flatulence is the byproduct of the digestive system breaking down food and nutrients. When you chew, eat, and swallow, gas builds up in the gastrointestinal tract. The body is able to absorb some of this gas, and it releases what it can’t absorb in the form of burps or farts. 

As much as you don’t want to admit it, farting is a good thing, as it helps you avoid gas build up in the digestive system. When too much gas builds up in the body, you can experience bloating and uncomfortable stomach pain. Just because passing gas feels good and helps you avoid bloating, you shouldn’t ignore your farts. Health experts encourage people to pay attention to frequency, smell, and whether or not they accompany other digestive symptoms. Your farts can clue you in to what’s going on with your health. Continue reading to learn what they are trying to tell you.

Scent-Free Farts

These are the dream, right? To tell you the truth, most gas is odorless and stems from swallowing air, according to gastroenterologists. If you inhale your food quickly, chew wads of gum, or drink a lot of carbonated beverages, it is very common to pass gas or burp. This is normal, but if you want to reduce the amount of flatulence you produce, consider dialing back your carbonated beverage intake. Additionally, eat more slowly and make sure that you chew your food thoroughly. 

Your Farts Smell So Bad

As stated previously, most gas is odorless, but every now and again, a fart is so powerful that it can clear a room. If your farts stink to high heaven, it’s time to look at your diet. Consuming lots of sulfur-rich foods, including Brussels sprouts and broccoli, can give your farts that rotten egg aroma. The same stench that comes from those cruciferous vegetables can also come from cheese, beans, dried fruit, wine, garlic, and onions. More often than not, you don’t have to worry, but you may want to see a doctor if the stink persists. The last thing you want is for irritable bowel syndrome or inflammatory bowel disease to be the culprit. 

You Fart And Poop More Often Than Normal

Stress can affect so many areas of your health, which means it can affect your digestive system as well. Health experts say that people under a lot of stress tend to have poor digestion. Oftentimes, this stems from eating late-night snacks, processed foods, and lots of air that you swallow unintentionally. Anxiety can also do a number on your digestive tract. If you feel that you are farting and eliminating more than usual, ask yourself if you are stressed. If you find that you are battling stress, take time to relax with meditative techniques. Use aromatherapy, meditation, deep breathing, and other relaxing practices to get your digestive tract back and eating habits to normal. 

Burning Farts

If it burns going in, then it burns going out. Eating too much spicy food can have a severe effect on your digestive tract. The body contains receptors that recognize capsaicin, the compound in chiles that gives them their spice. That means that the body recognizes capsaicin as heat, so cut down on the spice if you want to pass gas that doesn’t burn on the way out. Spicy foods can also cause diarrhea, which can irritate the anus. Gradually up your fiber intake and allow your body a few days to adjust. 

Smelly Farts And Digestive Distress

If you feel abdominal pain when you pass gas, then a food intolerance may be the culprit. For example, if you drink milk or eat cheese and feel cramps and experience lots of flatulence that wreaks, you have lactose intolerance. That means that your body cannot absorb lactose until it gets to the small intestine. Bacteria break it down there and the body releases foul-smelling farts as a result. If you have stomach pain and pass smelly farts but don’t know what the culprit is, consider taking a food allergy test to see what isn’t agreeing with your system.

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People easily interchange food allergy and food intolerance, but the two are quite different. Food intolerances are very common, affecting roughly 15-20% of the human population. Intolerances differ from allergies and we’ll explain how below. 

What Is A Food Allergy?

An allergy occurs when the immune system reacts to an ingredient or substance that it misinterprets as harmful. The body often mistakes a food, typically a protein, as harmful and creates a defense system against it. The antibodies that the body creates battle the foreign protein, causing an allergic reaction. It’s very common to experience allergic reactions to nuts, shellfish, eggs, dairy, and certain fruits or vegetables. 

What Is A Food Intolerance?

Differing from a food allergy, an intolerance is a digestive response as opposed to an immune response. After eating a certain food, for example, the digestive system experiences irritation. This commonly happens when a person cannot properly digest or break down the food. It’s very common to experience an intolerance to lactose, which is found in most dairy products. Food intolerances are also common in people with digestive disorders, including irritable bowel syndrome (IBS). You can find common signs that may indicate a food intolerance below. 

Headache

Headaches can be symptoms of so many different conditions, so it’s easy to overlook a headache as an indication of a food intolerance. Severe food intolerances may even trigger migraines. When the body cannot properly digest or break down a certain food, the body sees it as a threat. It starts to release immunoglobulin (IgG) antibodies into the bloodstream. These antibodies can sometimes cause headaches or migraines. 

Bloating Or Gas

The two most common signs of food intolerance are bloating and gas. Gastroenterologists say that these two symptoms most commonly occur after a large, high-fiber meal. When the symptoms become uncomfortable or painful, however, that is cause for concern, especially if they occur every time you eat a certain food. Bloating and gas are two very common symptoms of lactose intolerance. The body cannot fully digest lactose, so bloating and gas result. Consider dairy alternatives in the case of lactose intolerance. 

Diarrhea Or Constipation

These two symptoms often indicate an intolerance, especially to gluten. If the body cannot properly digest or break down gluten, it’s very common for constipation or diarrhea to occur. Gluten intolerance may or may not be an autoimmune reaction. In the case of Celiac disease, the body attacks the villi in the small intestine in response to the presence of gluten. Non-celiac intolerance can mean that the gut cannot properly digest gluten. According to studies, about 50% of gluten intolerant people experience diarrhea and 25% experience constipation. 

Fatigue

Fatigue, sluggishness, or a general tiredness after eating a certain food. Occasionally, people can have a blood sugar crash that causes fogginess or fatigue, but it can indicate a food intolerance. If the body cannot properly process certain foods, the adrenal glands produce cortisol, also known as the stress hormone. It does this to help reduce irritation or inflammation in the gut. The fatigue is a result of the stressed adrenal glands. 

Acne

As stated in the beginning of this article, a food intolerance is not the same as a food allergy. People who have food allergies can experience hives, itchiness, rashes, or puffiness after eating the trigger food. The body can still interpret a food as harmful even if you are not allergic to it, though. As a result, a person can experience acne or a similar skin reaction. If a certain protein in a food doesn’t agree with the body, it can produce histamine, and the reaction will occur wherever the body produces it. If it releases histamine in the skin, you may experience acne or even eczema. 

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An estimated 65% of people around the world have difficulty digesting lactose. With the rise of plant-based dairy alternatives, however, dairy sales have decreased over the years. These dairy-free options are not only better for the environment, but they are also easier to digest, contain more nutrients, and are associated with reduced food sensitivities.

Why Should You Use Non-Dairy Substitutes?

Some people decide to avoid animal products for humanitarian reasons, while others want to decrease their exposure to hormones, antibiotics, and potential contaminants that are in conventional dairy products. When it comes to non-dairy alternatives, however, the goal is to watch out for added sweeteners and flavorings. Certain brands try to trick the consumer into consuming something “healthy,” when it is not healthy in actuality. For a list of plant-based dairy substitutes, look at the list below.

Milk Alternatives

A glass of cow’s milk is not the best source of calcium. The average glass of milk contains 149 calories, 8 grams of fat, and 8 grams of protein. Unsweetened almond milk, on the other hand, contains 2.5 grams of healthy fat, 39 calories, and one gram of protein. You don’t need to load up on protein, people, so the one gram per serving of almond milk isn’t detrimental to your health. It is the most common non-dairy milk out there, but coconut milk, cashew milk, oat milk, and hemp seed milk are other beneficial options. Try to steer clear of soy milk because soy is one of the most genetically engineered crops on the planet.

Butter Alternatives

When it comes to baking, butter is one of the most common ingredients. As the saying goes, “Everything is better with butter.” You know what is omitted from that saying? Eating a lot of butter has been associated with increased levels of visceral fat, higher cholesterol, and obesity. Mashed avocado, coconut oil, and coconut butter are healthier plant-based alternatives to butter. All three of those alternatives contain healthy fats that benefit heart health. Finally, make sure to avoid vegetable oil-based margarines because they still contain derivatives of dairy, for example, whey.

Ice Cream Alternatives

There are more dairy-free ice creams on the market now than ever before. A lot of the non-dairy ice creams are made from cashews, coconuts, almonds, or entirely nut-free when it comes to fruit sorbets. The only thing to watch for is the flavorings, dyes, and sugar content. The easiest way to avoid regular ice cream is to make your own ice cream at home using frozen fruit, cacao powder, or a small amount of plant milk. Click here to browse the ice cream recipes in our dessert recipe section.

Cheese Alternatives

Cheese is typically what prevents vegetarians from committing to veganism; it’s just that good. It is also incredibly fatty and rich in sodium. Luckily, nuts have the ability to form a creamy texture when blended, which is why many companies are producing vegan cashew cheese, for instance. While there are processed vegan cheeses, they contain a high amount of chemicals that are unhealthy to consume. Make your own cheeses using raw nuts, nutritional yeast, and seasonings. Nutritional yeast is an excellent seasoning for vegans because it offers a nutty, cheesy flavor.

Cream Alternatives

Cream is the higher fat top layer that is separated from fresh milk. It is commonly used for many culinary applications, but there are many non-dairy options that you can use instead of regular half and half. Many non-dairy cream products are made from almond milk or coconut milk, but our favorite is the cream made from peas. It doesn’t have the flavor of coconut and is easily used in cooking or in beverages.

What To Watch Out For

Intolerances

While some people are intolerant to dairy, others are intolerant to nuts and soy, which can be difficult to digest. When purchasing non-dairy alternative products, be sure to inspect the ingredients.

Fillers

Many non-dairy yogurts and cheeses contain additives and fillers, like inulin, to improve the texture. These are not the worst for your health, but they aren’t natural either. Stay on top of your health and strive to purchase the most natural products.

Added Sugars

Unfortunately, a lot of non-dairy products contain added sugars in order to enhance texture and flavor. There are many unsweetened versions of these dairy alternatives, so be sure to choose those options. Even then, read the nutrition label.

Price Difference

You may notice that non-dairy options cost more than dairy products. It never hurts to spend a little extra money on your health, so don’t let a couple dollars stand between you and a healthier body.

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You just finished the Full Body Cleanse. You haven’t weighed yourself during the cleansing process because you wanted to surprise yourself with how much weight you released. You haven’t felt this energized, youthful, and healthy in a long time, so you dust off the scale, take your shoes off, remove everything out of your pockets…you might even get naked because every ounce counts. After stepping on the scale, you realize that you are not far from your pre-cleansing weight. We are talking about zero to five pounds of weight loss. Perhaps you stuck to the raw foods diet, took the capsules as directed, and those efforts did not yield 10-30 pounds of weight loss. While it is easy to blame the cleansing program, it is important to look at the body during this time to make sure that everything is functioning optimally.

When it comes to losing weight, it is important to eat healthily and incorporate exercise into your daily routine. While the two work hand in hand, you have to continually alter what you are eating and change up the exercises in your workout routine to yield progress. The body can become accustomed to repetitive exercises and meals; therefore, new routines are necessary to avoid complacency and increase your chances of weight loss.

How Was Your Exercise?

What constitutes a solid workout? While everyone has a different definition of exercise, an agreeable definition is a workout program that leaves you tired, sweaty, and a little sore. You don’t want to be immobile or in pain, but you should feel like you gave it your all, especially during a cardiovascular workout. Cardio is integral, but one should also practice strength training and balance exercises to hit all of the pillars of exercise. Additionally, heading to the sauna after a workout promotes more sweating (one great way to release toxins), but it also helps to lubricate the joints to reduce inflammation and tension. If you have access to an ice bath, jumping into the freezing water works to burn calories (the body burns calories to maintain its internal core temperature), decrease inflammation, and improve recovery time. Being able to get in the sauna and then the ice bath is the ultimate way to continue the workout.

What if you ate different foods, changed your exercises, and still only experienced minimal weight loss? While we can’t give you an exact answer, we can give you a few probable causes, the first of which relates to the thyroid gland. Keep in mind that you should not take this as medical advice. They are merely suggestions for you to research and become more in tune with the inner workings of your body.

Thyroid Issues

There are 20 million Americans living with a thyroid disorder.Of those 20 million people, only about 30-40% are aware of their thyroid disorder. An undiagnosed thyroid condition can increase a person’s risk of osteoporosis, cardiovascular disease, and can make it difficult to lose weight. Theses common disorders include hypo- and hyperthyroidism, Graves’ disease, and Hashimoto’s disease.

Hormonal Imbalance

While this can be linked to a malfunctioning thyroid or adrenal problems, hormonal imbalance can often be linked to lifestyle or the foods you eat. If you aren’t getting enough fiber, for example, estrogen levels can climb because fiber helps to excrete estrogen from the body. Too much estrogen can lead to bloating, water retention, or gas. This typically tends to be an issue for menopausal or pre-menopausal women.

Cortisol, the stress hormone, is another hormone that can interfere with weight loss. An overabundance of stress hormones can cause you to store fat (specifically in the abdominal area), and can be linked to sugar cravings, food addiction, or depression. You may want to consider taking a break from caffeine after cleansing or consider yoga, meditation, breathing exercises, or other stress-relieving techniques.

Don’t Lie About What You Ate

If you cheated during the cleanse, that is completely acceptable, but don’t say that the cleansing process failed you. Eating raw for a couple days and then eating some bread or chicken with a soda or two does not mean that you ate raw. Don’t feel bad about cheating; rather, let it go and try to do the best you can the next day.

Food Intolerances

An estimated 15 million adults suffer from food allergies, but that doesn’t account for all the people who have food intolerances or sensitivities. Doing a food allergy test may be illuminating for some people, but the rest can greatly benefit from an elimination diet or a food sensitivity test. The elimination diet is a short-term program that forces you to eliminate certain foods, which may be causing allergic or digestive reactions, from your diet. After about a month without the foods in your diet, you can slowly reintroduce them in order to identify which foods the body does not agree with

We hope this information helps and we wish you the best of luck with your weight loss goals.

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Some of the most common health problems are diet-related. Just as food can serve as medicine, it can also cause your health to decline. Rather than feeding disease, isn’t it more advantageous to eat to encourage a healthy immune system, gut microbiome, and well-functioning organs?

A high percentage of people live with undiagnosed food sensitivities. It’s actually estimated that about 20% of the world’s population is sensitive to certain foods. You may not even suspect that your body is sensitive to certain foods because they have become commonplace in your diet. You may be thinking that you need to cut junk food or sugar, and while these foods are not healthy, they may not be causing your symptoms.

Common Food Intolerance Symptoms

• Brain fog
• Fatigue
• Inflammation (in muscles and joints)
• Digestive troubles
• Bloating
• Runny nose
• Flushing of skin
• Reflux
• Rashes

Difference Between Food Allergies And Sensitivities

While food allergies involve the immune system and result in an immediate response like a swelling or hives, food sensitivities will have a more delayed reaction. When a person, who is sensitive to dairy products, consumes milk, for example, he or she may experience poor digestion, migraines, or some sort of inflammation. Food sensitivities are harder to diagnose because of the delayed immune response, meaning that you could eat an assortment of foods and not know which food caused the symptom.

To help you discover whether or not you are sensitive to certain foods, we are going to detail the most common food sensitivities below.

Dairy Products

A lot of people are lactose intolerant, while others are sensitive to casein, a protein in dairy products. In addition to lactose and casein, the hormones, synthetic vitamins, and antibiotics in cows, in addition to the corn diet and unhealthy living conditions, also cause indigestion, bloating, and gas. A healthier option is a fermented dairy product like grass-fed kefir, which doesn’t really affect people who are sensitive to casein.

Nightshades

The severity of a nightshade sensitivity will determine the reaction a person has after consuming nightshades. This plant group consists of peppers, tomatoes, eggplant, goji berries, potatoes, and certain spices that contain alkaloids. Nightshade sensitivity commonly causes inflammatory responses.

Caffeine

While this is a sensitivity that people wish they never knew about, caffeine sensitivity is a real thing. The average adult can safely consume up to 400mg of caffeine a day without experiencing side effects, but some people, however, are hypersensitive to the slightest amount of caffeine because they tend to have difficulty metabolizing it. People who are hypersensitive to caffeine can experience insomnia, jitters, restlessness, anxiety, and nervousness after consuming the slightest amount.

Legumes

Legumes have played an integral role in many people’s diets, but everyone cannot properly digest the lectins and phytate proteins in legumes. Let us not forget that peanuts are also legumes, which is why many people struggle to digest them. Out of all the legumes, soy and peanuts typically cause the most gastrointestinal stress.

FODMAPS

Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, referred to as FODMAPS or fermentable sugars, are not fully digested in the gut. Because of this, they begin to ferment, releasing hydrogen that can cause distention to the intestines, which can lead to IBS, gas, constipation, or diarrhea. FODMAP foods are often healthy, but remember that everyone reacts to foods differently, even natural foods. If you have a FODMAP sensitivity, you may need to avoid certain nuts, grains, vegetables, fruits, dairy products, and grains.

Sulfites

Found in certain foods like aged cheeses and grapes, sulfites are chemicals that are typically used to preserve drinks, some medications, and foods. They are commonly found in dried fruit to prevent browning and in wine to prevent spoiling. People with sulfite sensitivity usually have asthma, but people who don’t have asthma can also be sensitive to sulfites. Common signs of sulfite sensitivity include hives, wheezing, flushing, diarrhea, or stuffy nose.

Nuts & Seeds

The lectins, phytates, and roughage of nuts can cause digestive irritation. Most nuts that people purchase are commonly coated in inflammatory oils, like soybean or canola, or hydrogenated trans fats that can cause digestive problems as well. If you have a nut sensitivity, you may want to consider purchasing raw nuts because they are void of seasonings, oils, and added flavors. Sometimes people are sensitive to salicylates, which are naturally produced by plants for protection against insects. When people ingest them, however, they can have adverse reactions.

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Being intolerant to gluten is a lot more common than people realize. A person could live his or her entire life with gluten intolerance without being diagnosed, and never fix the problem. Almost 15% of Americans are allergic to gluten or have gluten sensitivity. Celiac disease, which affects about 1% of the American population, is the most severe form of gluten intolerance.

There are many signs that indicate an intolerance to gluten. The body lets you know when it doesn’t have a good reaction to something you eat. Sometimes the best way to figure this out is by eliminating foods from your diet for 21 days, and then reintroducing those foods one at a time. Upon reintroduction to those foods, you can see if your body reacts negatively. Pay attention to the following signs when you eat gluten to know whether or not you have gluten intolerance.

Abdominal Pain

This is probably the most common symptom of gluten intolerance. In fact, 83% of people who are intolerant to gluten experience abdominal pain or discomfort after consuming gluten products.

Bloating

Bloating describes a swollen belly, due to gas, water retention, or eating way too much. While bloating can have a variety of causes, feeling bloated is a common complaint of gluten-intolerant people.

Fibromyalgia

A lot of people with fibromyalgia or chronic fatigue typically have gluten intolerance and don’t realize it. If you are diagnosed with either of these conditions, make sure to ask your health care practitioner if a gluten allergy could be the cause. Make sure to get tested.

Headaches

Headaches are obviously not a unique symptom, as they can be symptoms of many conditions. Gluten-intolerant people are about 10-12% more likely to experience migraines. If you have migraines that are accompanied by daily diarrhea, low iron count, and a skin rash, you may very well be gluten-intolerant.

Joint & Muscle Pain

Sore joints and muscles may have numerous causes; however, gluten-intolerant people who consume gluten may cause inflammation or widespread pain in muscles and joints. Pay attention to how your joints or muscles feel next time you eat gluten.

Skin Problems

Dermatitis is a very common skin manifestation for those with celiac disease. This is a blistering condition that can be the result of consuming gluten. Several studies have shown that consuming a gluten-free diet has helped to improve psoriasis, alopecia, and chronic urticaria (skin condition with itchy, pink lesions).

Constipation or Diarrhea

If you are constipated or experience diarrhea once in a while, you have no reason to be concerned. Because gluten actually damages the gut lining and can lead to poor nutrient absorption, consuming gluten can result in frequent diarrhea or constipation. Over 50% of gluten-sensitive people experience diarrhea and about 25% experience constipation. People with celiac disease typically experience pale or foul-smelling feces, which stems from nutrient absorption.

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For a great many people, grains have to be included in their diet. Some people can’t imagine a diet without grains, while others have conditions or intolerances that require them to limit grain consumption, or eliminate grains from their diet entirely. National Grain-Free Day hopes to educate people about food intolerances, while simultaneously exhibiting the many possibilities of grain-free eating.

Grain Fact: Corn is a vegetable, grain, and fruit, all at the same time. The kernel is considered to be a grain, but corn on the cob is considered to be a vegetable. In case that wasn’t complicated enough, a lot of grains (like popcorn) are considered to be a fruit. The reason is because they come from the seed of the plant.

Due to the intense processing and genetically engineered nature of grains, a high percentage of people are grain-intolerant. Grains in America are not what they used to be, which explains why eating pasta in Italy, for example, won’t yield the same bodily reactions as eating processed, enriched pasta in America. Many people pass off bloating, bowel inconsistency, headaches, or mouth ulcers as nothing, but these are common signs of grain intolerance or gluten-sensitivity. If you suspect that you are intolerant or sensitive to grains, experiment with an elimination diet to determine the causes of your system. Read more about an elimination diet here.

To help celebrate National Grain-Free Day, try some of the following grain-free recipes below.

Broccoli Sushi Rolls With A Mango Ginger Dipping Sauce

Can’t eat sushi because you are intolerant to rice? Don’t fret because this nutritionally dense broccoli sushi is exactly what you need!

Click here to make the recipe.

Baked Spaghetti Squash

Whether you are on the ketogenic diet or you are eating grain-free, spaghetti squash will be your saving grace if you are a pasta lover. It is rich in potassium and vitamins A & C!

Click here to make the recipe.

Cauliflower Fried Rice With Veggies And Pineapple

Do you love fried rice but don’t want the carbs or enriched nutrients? Try this paleo, vegan cauliflower rice that is too tasty to resist!

Click here to make the recipe.

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When you first set out on your weight loss journey, you may find that it doesn’t take a lot of effort for the initial pounds to fall off. After a while, however, you may not lose weight as easily. In fact, you may stop losing weight altogether. There are numerous reasons that may be inhibiting weight loss, the most common of which are detailed below.

Consuming Too Much Alcohol & Sugary Drinks

Alcohol and sugar are your enemies if you are trying to lose weight. The calories and sugar content will differ depending on the type of alcohol and what you mix it with. Mixing alcohol and soda is an absolute “no no” if you want to lose weight. Not only does alcohol and sugar slow your metabolism, but they also damage the liver. Excess sugar consumption can lead to fat storage around the midsection, so try to avoid drinking or drastically limit your consumption.

You Are Not Consistent With Exercise

Whether you like it or not, exercise is an integral element of weight loss. Fitness experts recommend about an hour of physical activity each day if you are trying to lose weight. For those who take part in high-intensity workouts, 30 minutes is the target number. You don’t have to follow those rules of exercise, but it is important to be consistent and to challenge yourself every day. Don’t let the body get used to a workout regimen. Find different activities to do so that workouts are enjoyable, not stressful.

You Aren’t Keeping Track Of What You’re Eating

Most people aren’t aware of how much food they actually eat. If you are trying to lose weight, keeping track of the calories, nutrients, and types of food is paramount. Research suggests that 1,500 calories a day can help you lose weight, but this number can change slightly if you are exercising a lot. Try keeping a food diary, controlling your portions, and taking pictures of your meals to know what you are putting in your body.

Eating Foods That The Body Doesn’t Agree With

Gluten-free, dairy-free, vegan, vegetarian, and more are becoming more popular because people are realizing that they have food sensitivities or intolerances. It may take an elimination diet to make yourself aware of which foods negatively affect your body. These aren’t the same as allergies and continuing to eat the same foods, to which you are intolerant, can cause hormonal imbalances, weight gain, acne, and more. If you eat dairy, for example, take it away for a month and see if you have an easier time losing weight.

You Aren’t Eating Right After Exercising

This is a common mistake, but people want to reward themselves after working out. If you keep eating the wrong foods after exercising, the effort you exerted and calories you burned will be for naught. You’ll be on a hamster wheel until you eat the right foods after exercising. Part of losing weight is fueling the body with what it needs during the recovery period after a workout.

You Aren’t Sleeping Well

A good night’s sleep has more of an effect on your body than helping you feel less groggy in the morning. Studies have shown that a poor sleep pattern is high on the list of risk factors for obesity. Adults who don’t sleep well have a 55% greater risk of becoming obese. Your metabolism can slow when you aren’t well rested, and staying up too late promotes unnecessary and unhealthy snacking.

You Aren’t Drinking Enough Water

Water helps to flush waste and fat from your body via urine. Not drinking enough water can cause the body to hold onto excess fluid and fat. One study found that people who drank 16 ounces of water 30 minutes before their meals lost 44% more weight than people who didn’t drink water before eating. Sufficiently hydrating yourself works to reduce your caloric intake and increase the number of calories you burn.

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