Food sensitivities have become a hot topic in the health world. Many of my clients come in armed with test results identifying long lists of foods they need to avoid, often believing these sensitivities are at the heart of their symptoms. While addressing food sensitivities can sometimes provide symptom relief, it’s crucial to understand that these sensitivities are rarely the root cause. Instead, they are often a reflection of deeper imbalances in the body that need to be addressed for true healing.

What Are Food Sensitivities?

Food sensitivities differ from food allergies. Unlike allergies, which involve an immediate immune response mediated by IgE antibodies, sensitivities typically involve delayed reactions, often through IgG or other non-IgE pathways. Symptoms can range from bloating and fatigue to joint pain or brain fog, making them harder to identify.

Food sensitivities are often the result of a “leaky gut” or intestinal permeability, where the gut lining becomes compromised, allowing undigested food particles to enter the bloodstream. The immune system flags these particles as foreign, creating an inflammatory response.

But here’s the catch: food sensitivities are often a symptom, not the underlying issue.

The Root Causes Behind Food Sensitivities

1. Gut Dysbiosis

An imbalanced microbiome—whether from antibiotic use, poor diet, or chronic stress—can drive inflammation and compromise gut integrity. Low levels of beneficial bacteria like Bifidobacterium or Lactobacillus and overgrowth of opportunistic pathogens can set the stage for sensitivities.

2. Stress and Cortisol Dysregulation

Chronic stress is a silent disruptor of gut health. Elevated cortisol can weaken the gut lining and suppress digestive enzyme production, making it harder to properly break down food.

3. Nutrient Deficiencies

Low levels of zinc, glutamine, and vitamin D—nutrients critical for maintaining a healthy gut barrier—can exacerbate gut permeability.

4. Environmental Toxins

Exposure to toxins like pesticides, heavy metals, and mold can burden the liver and immune system, leading to increased reactivity to foods.

5. Underlying Infections

Infections like small intestinal bacterial overgrowth (SIBO), yeast overgrowth, or parasites often drive inflammation and create a cascade of digestive symptoms, including food sensitivities.

Why Eliminating Foods Isn’t the Solution

Avoiding trigger foods can provide temporary relief, but long-term restriction can lead to more harm than good. Over time, a limited diet can reduce microbial diversity in the gut, increase stress around eating, and lead to nutrient deficiencies.

Instead, we must focus on healing the gut and addressing the root cause. This means asking why the immune system is reacting to certain foods in the first place.

A Functional Nutrition Approach to Food Sensitivities

Here’s how I guide clients in uncovering and addressing the deeper issues:

1. Repair the Gut

• Incorporate gut-healing foods like bone broth (or vegan alternatives), cooked vegetables, and fermented foods.

• Use targeted supplements like L-glutamine, zinc carnosine, and quercetin to rebuild the intestinal lining.

2. Restore Balance to the Microbiome

• Probiotics and prebiotics tailored to your microbiome can help restore balance.

• Address overgrowth or infections with antimicrobials under the guidance of a practitioner.

3. Reduce Systemic Inflammation

• Focus on an anti-inflammatory diet rich in omega-3s, polyphenols, and antioxidants.

• Incorporate stress-reducing practices like mindfulness or gentle yoga.

4. Support Detoxification

• Enhance liver detox pathways with cruciferous vegetables, beets, and citrus.

• Address environmental toxin exposure by filtering water, choosing organic produce, and supporting sweat pathways with exercise or saunas.

5. Reintroduce Foods Strategically

• Once the gut has healed, foods can often be reintroduced without issue. This process requires patience but is key to restoring dietary freedom.

The Bottom Line

Food sensitivities are a clue—not the answer. They point us toward deeper imbalances in the body that need attention. By shifting the focus from avoiding foods to healing the root cause, you can reclaim your health and rebuild a resilient gut.

If you’ve been stuck in the cycle of restriction, consider partnering with a functional nutritionist who can help you address the bigger picture. True healing starts when we stop chasing symptoms and start addressing what’s really going on beneath the surface.

Ready to get started? Let’s work together to heal from the inside out.