Think You Might Have Food Sensitivities? Read This Blog Post.
If you’ve been feeling bloated, sluggish, or just "off" after eating, you might be dealing with food sensitivities.
But before you start stressing about cutting out half your diet, let’s go through this step by step—together.
You don’t have to figure it all out on your own. I’ve got you!
Most Common Food Sensitivities in Women Over 40
Food sensitivities can happen at any age, but for women over 40, they can become more noticeable. Hormonal changes, stress, and gut health all play a role in how your body reacts to certain foods.
Here are some of the most common culprits:
Dairy – Cheese, milk, yogurt, and other dairy products can trigger bloating, gas, and skin issues.
Gluten – Found in wheat, barley, and rye, gluten can lead to digestive discomfort, brain fog, and joint pain.
Soy – Soy-based products like tofu, soy milk, and edamame can cause bloating, headaches, and hormone imbalances.
Eggs – Some women develop sensitivities to eggs, leading to digestive issues or skin reactions.
Corn – Corn is in so many foods (even ones you wouldn’t expect), and it can cause bloating, fatigue, and sinus congestion.
Nuts – Almonds, cashews, and peanuts are common triggers for digestive issues and skin problems.
Nightshades – Tomatoes, potatoes, peppers, and eggplants can cause joint pain and inflammation in some people.
Symptoms of Common Food Sensitivities
Food sensitivities don’t always show up the way you’d expect. Unlike food allergies, which can cause immediate and serious reactions, food sensitivities can be sneaky. Symptoms might show up hours or even days after eating the trigger food.
Some of the most common symptoms include:
Bloating and gas
Fatigue (that mid-afternoon slump might not just be from lack of sleep!)
Brain fog and trouble concentrating
Joint pain or stiffness
Headaches or migraines
Skin issues like acne, rashes, or eczema
Sinus congestion or postnasal drip
Mood swings, anxiety, or mild depression
If any of these sound familiar, food sensitivities might be playing a role in how you’re feeling.
How to Identify Your Food Sensitivities
Now that you have an idea of what might be causing your symptoms, let’s talk about how to figure out your specific triggers. There are two main ways: an elimination diet with targeted reintroduction or the MRT (Mediator Release Test) Food Sensitivity Test.
Option 1: Elimination Diet with Targeted Reintroduction
An elimination diet is one of the best ways to pinpoint food sensitivities. It’s a structured plan where you remove common trigger foods from your diet for a few weeks and then slowly reintroduce them one at a time to see how your body reacts. Here’s how it works:
Remove – For about 3-4 weeks, cut out common food sensitivities like dairy, gluten, soy, eggs, corn, and nuts.
Observe – During this phase, pay attention to your symptoms. Are you feeling better? Less bloated? More energized?
Reintroduce – One food at a time, bring back the eliminated foods every 3-4 days and track any symptoms.
Evaluate – If a food causes symptoms, it’s likely a trigger for you.
This method takes patience, but it gives you real, clear answers about what your body can and can’t handle.
Option 2: MRT Food Sensitivity Test
If you’re looking for a faster way to get answers, the MRT (Mediator Release Test) can be a game-changer. This blood test measures how your immune system reacts to different foods and food chemicals. It provides a personalized list of foods that your body is sensitive to, taking out the guesswork.
Many women find that combining the MRT test with an elimination diet gives the most accurate results. You get a science-backed list of potential triggers and then confirm them with a structured reintroduction phase.
Living Without Foods You Love That Cause Food Sensitivities
Let’s be real—if you find out that one of your favorite foods is causing your symptoms, it can feel like a punch to the gut (literally and figuratively). But avoiding trigger foods doesn’t mean your meals have to be boring or that you’ll never enjoy food again.
This is where I come in. As an Integrative Nutritionist and Functional Health Expert, I help women like you create a personalized nutrition plan that works for your body and your lifestyle. Together, we can:
Find delicious and satisfying food swaps so you don’t feel deprived
Improve your gut health so you can possibly reintroduce some foods later
Balance your hormones and energy levels
Create a sustainable way of eating that makes you feel amazing
You don’t have to navigate this alone. If you’re ready to take control of your health and finally figure out your food sensitivities, learn more about my weight loss and wellness programs.
Figuring out food sensitivities can feel overwhelming, but you’ve got this. And I’ve got you. With the right approach, you can get back to feeling like your best self—without the bloating, fatigue, and mystery symptoms.