Think Outside The Lunch Box

5 New Outlooks For People On Limited Diets

Food restrictions are necessary at times. This is especially true for people with sensitive stomachs, skin issues, autoimmune conditions, or GI conditions. Unfortunately, food limitations can become a way of life, and it can seem overwhelming when we are first presented with the “do not eat” list.

When I was first told to cut out sugar, it felt impossible. Sugar is in everything, so what did that leave me with? Well, a lot actually. But I was so caught up in the half-empty glass, I couldn’t fully appreciate how good I was feeling without sugar in my diet.

Over the years I've cut out red meat, sausage, gluten, dairy, and almost all fatty and fried foods. It was clear that these foods were irritating my stomach. My dietician also put me on the Low-FODMAP diet, which restricts many healthy foods, because despite having a ton of nutritional value, they can be difficult to digest for some people with IBS. These foods included apples, pears, garlic, onions, wheat, peaches, cherries, cauliflower, asparagus, mushrooms, and a lot more.  

It seemed the “safe foods” list was becoming shorter and shorter, leaving me depressed and anxious about all I had lost.

If you’re anything like me, you’re probably feeling anxious and overwhelmed at just the thought of having to remove some of your favorite foods. There’s a real grieving process that happens when you can’t eat the foods you’re used to and love, even though it may improve your symptoms. On the heels of grief comes uncertainty and fear. “Well, if I can’t eat any of this, then what CAN I eat?!”

It's helpful to understand a few things about food eliminations and restrictions:

1- Eliminations may be necessary at times. When chronic symptoms appear anywhere in the body (not just digestive symptoms), diet can be a culprit, and it’s the easiest place to start. To find out what foods are causing the reactions requires eliminating potential irritants for a temporary amount of time (usually about 4-6 weeks), then bringing them back in, one at a time, to see what foods, if any, are causing symptoms.

In my case, I was impatient and desperate to learn what was causing my symptoms, so waiting out the 4-6 weeks was the hardest part. I didn’t miss cheese, cookies, and milk so much; I was anxious to know the answers.

Once you know for sure what foods are irritating you, you are armed with more information, and therefore, power! If you are experiencing discomfort from certain foods, but it’s not serious or life-threatening (like an allergy), there’s no reason why you have to cut it out of your diet entirely. You can treat yourself once in a while, just be prepared for the unpleasant bathroom experience that may follow!

2- Food restrictions are not a death sentence, nor are they a life sentence. Our bodies are constantly changing. Our microbiomes change with age, stress, medication, and diet. This means different foods can agree or disagree with us at different times. People can grow out of food intolerances, and in the meantime, focusing on all that you can’t eat really puts the focus on the wrong thing.

3- Focus on what you can eat! No matter how restrictive it may feel, there's variety within your options, whether you know it or not. Greek yogurt, for example, can serve as a tart and tangy base for a ranch dressing and sour cream, or can be a delicious sweet snack by simply adding a little maple syrup, honey, or jam. Or quinoa, which is most often eaten as a side dish with lunch or dinner, can become a sweet breakfast porridge by simply cooking it with nut milk instead of water, then adding your favorite nuts, fruits, and cinnamon.

Regardless of how many foods you may have to remove, I can assure you, there are a ton of foods to choose from. Just go to any farmer’s market or grocery store and look around at all the fruits and veggies. There is truly something for everyone!

4- Identify options for easy swaps. Food restrictions can actually be easy to navigate if you know how to exchange one ingredient for another. I always look for alternatives that have a similar taste, equal or better nutritional value, and a similar consistency. For example, instead of wheat wraps, I can use a big piece of lettuce or seaweed to make a burrito. Instead of store-bought pasta sauce, I sauté tomatoes and cook them with my own herbs and spices. Instead of garlic and onions, I use an Indian spice called Asafetida or Hing.

5- Get simple and realistic with your food expectations! I love mashed potatoes, but when I was told to remove milk and butter, I avoided the dish all together. Then I realized, not only could I substitute dairy milk for any other non-dairy milk (coconut, almond, rice), but also, I didn’t even need a substitute! Guess what? Boiled potatoes without milk that are mashed up are… mashed potatoes!

Same is true for many other dishes. We really don't need all the ingredients that we have become accustomed to. So many meals can be made without all the bells and whistles, but you have to experiment!

Being realistic also means seeing food for what it is supposed to be, not what advertisers want us to see. For example, most yogurt sold in supermarkets is sweet. No mystery there—they’re packed with added sugar, processed fruit, and coloring. But what is yogurt, actually? It’s fermented milk. It’s supposed to be sour! 

Adjusting my diet over the years was actually a great thing. It has allowed me to appreciate dishes prepared very simply, without all the extra, unnecessary frills, even if they taste and look a little different. I alternate between preparing meals without the irritating ingredients all together, and finding healthy substitutes for them. Again, I keep in mind what consistency, taste, and health benefits I’m going for.

There’s a lot you can do to work with what you’re given. If you have food restrictions like I do, this is a blessing in disguise. You'll become a much more healthy, intuitive, and creative person!