Dante Carrillo
Wheat and dairy are two allergens that form the foundation of the standard American diet. They are also major culprits in the weight gain and chronic illness epidemic. Removing them from your diet can help with weight loss, reducing inflammation and improving digestion. However, eliminating wheat and dairy may only be a Band-Aid solution, as it does not address the root cause of the issue. In his book, *Eat Wheat*, Dr. John Douillard introduces a clinically-proven approach to addressing food intolerances. He suggests that humans are genetically better equipped to eat wheat than meat. Douillard recommends a 6-week plan to reintroduce wheat and dairy into your diet, adding one or two new things at a time.
| Characteristics | Values |
|---|---|
| Time taken to reintroduce wheat and dairy | 6 weeks |
| How to reintroduce | Slowly and systematically, eating foods 2-3 times a day for 3 days to check for reactions |
| Time between introducing wheat and dairy | 3 days |
| Reaction | Eliminate the food for 90 days to allow the immune system to cool off and the gut to heal |
| Occasional consumption | Not more than once every 3-4 days to keep the immune system cooled off |
| Permanent elimination | If you still react after 12 weeks, eliminate the food long-term or consult a physician, dietitian, or nutritionist |
| Book recommendation | Eat Wheat: A Scientific and Clinically-Proven Approach to Safely Bringing Wheat and Dairy Back Into Your Diet by Dr. John Douillard |
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What You'll Learn
Take it slow and monitor symptoms
Taking it slow and monitoring symptoms is a crucial aspect of reintroducing wheat and dairy into your diet. Here are some detailed instructions to help you navigate this process effectively:
Start by reintroducing wheat and dairy products slowly and systematically. Begin with small amounts and gradually increase your intake over time. This gradual approach allows your body to adjust and reduces the risk of overwhelming your system. For example, you can start by eating wheat or dairy once a day for a few days, then gradually increase to two or three times a day if tolerated.
Be mindful of the timing and frequency of your reintroductions. It is recommended to leave at least 3 days between introducing wheat and dairy. For instance, if you start with wheat on Monday, wait until Thursday to introduce dairy. This staggered approach helps you identify any specific reactions to wheat or dairy more accurately.
Monitor your body closely for any symptoms or reactions during this process. Symptoms can occur anywhere from a few minutes to up to 72 hours after consumption. Keep a detailed log of any physical or mood-related symptoms you experience. This log will help you identify patterns and determine if you are sensitive to wheat, dairy, or both.
If you experience a reaction, it is important to note the specific food that triggered it. Eliminate that food from your diet for at least 90 days to give your body a chance to recover. This break can help your immune system calm down and your gut to heal, increasing the chances of tolerating the food in the future.
Remember that individual experiences may vary. While some people may be able to reintroduce wheat and dairy successfully, others may find they need to limit their intake or avoid these foods altogether. It is important to listen to your body and make adjustments accordingly.
By taking it slow and monitoring your symptoms closely, you can make informed decisions about including wheat and dairy in your diet while prioritizing your overall health and well-being.
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Leave 3 days between introducing wheat and dairy
When reintroducing wheat and dairy to your diet, it is important to leave three days between introducing each food. For example, if you introduce wheat on Monday, wait until Thursday to introduce dairy. This is because symptoms can take up to 72 hours to appear.
If you experience a reaction, note the food and eliminate it from your diet for 90 days. This will give your body time to recover and may make it more likely that you will be able to tolerate these foods in the future. If you still react after this period, you may need to avoid the food long-term, or seek advice from a medical professional.
Dr John Douillard's book, 'Eat Wheat', provides a clinically-proven approach to reintroducing wheat and dairy to your diet. It suggests that the root cause of gluten intolerance is weak digestion and an inability to break down harmful pollutants and toxins. By addressing these underlying issues, it may be possible to safely reintroduce wheat and dairy.
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Understand the root cause of food intolerances
Understanding the root cause of food intolerances is a complex process that often requires the guidance of a medical professional. Food intolerances are not the same as food allergies, which trigger an immune system response that can be life-threatening. Food intolerances, on the other hand, affect the digestive system, causing problems like gas, diarrhea, and stomach upset.
Wheat allergy and gluten intolerance are two distinct conditions with different underlying causes. Wheat allergy is an immunologic (IgE-mediated) reaction to proteins in wheat, while gluten intolerance is a sensitivity to gluten, a protein found in wheat, barley, rye, and other grains. Symptoms of gluten intolerance may include feeling bloated, gassy, tired, depressed, anxious, or experiencing brain fog, fatigue, pain, and digestive issues.
To understand the root cause of a wheat allergy, it is important to consult an allergist or a doctor. They may recommend a blood test or a skin prick test to diagnose a wheat allergy. Symptoms of a wheat allergy can range from mild, such as hives, to severe, such as anaphylaxis. Wheat is one of the eight major allergens that must be listed on packaged foods sold in the U.S., making it easier to identify and avoid.
For gluten intolerance, there is currently no test for an accurate diagnosis. However, healthcare providers may suggest a process to help identify gluten intolerance. This typically involves eating a diet containing gluten for about six weeks, followed by excluding gluten for another period, and then gradually reintroducing it. If symptoms improve during the gluten-free period and return upon reintroducing gluten, gluten intolerance is likely.
Lactose intolerance is another common food intolerance. It occurs when the body doesn't produce enough lactase enzyme to break down lactose, a sugar found in milk and dairy products. People with lactose intolerance can manage their condition by consuming lactose-free dairy products, taking lactase pills, or adding lactase drops to milk.
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Identify foods with hidden wheat and dairy
When identifying foods with hidden wheat, it is important to always read the label of any food product if "gluten-free" is not specified on it. Gluten-containing ingredients may be listed under their scientific names, which are in Latin. Wheat, barley, and rye are the three types of gluten-containing grains. Other ingredients to check for include spelt and farina, which are forms of wheat or made from wheat. Less obvious gluten-containing ingredients include natural and artificial flavorings, hydrolyzed proteins, and additives made of wheat. Modified starch/modified food starch, natural flavor/natural flavoring, artificial flavor/artificial flavoring, and caramel color may also contain wheat.
Some common food items that may contain wheat or gluten include malt in various forms, such as malted barley flour, malted milk or milkshakes, malt extract, malt syrup, malt flavoring, and malt vinegar. Wheat starch that has not been processed to remove gluten may also be present in foods like ramen, udon, soba, chow mein, and egg noodles. Corn flakes and rice puffs often contain malt extract or flavoring, and granola is usually made with regular oats, not gluten-free oats. Beer and malt beverages also typically contain gluten unless explicitly stated otherwise.
Energy bars/granola bars, French fries, potato chips, cream-based soups, multi-grain or “artisan” tortilla chips or tortillas, salad dressings, and marinades may also contain hidden wheat or gluten. It is important to be cautious of cross-contact when preparing gluten-free foods, as wheat flour can stay airborne for many hours and contaminate exposed surfaces, utensils, or uncovered gluten-free products.
When identifying foods with hidden dairy, it is important to note that dairy is not the same as gluten, and it is typically not hidden in the same way. However, dairy can be present in baked goods, desserts, sauces, and other processed foods. It is always a good idea to read labels and ingredient lists to identify any hidden dairy products.
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Know the risks of wheat and dairy
Wheat and dairy products are a staple food for millions of people. However, there are some associated risks that have led to an increasing number of people adopting wheat-free or gluten-free diets.
Wheat contains gluten, which can cause adverse reactions in some people, including allergies, coeliac disease, and non-coeliac gluten sensitivity. Coeliac disease is a condition where the ingestion of gluten triggers an immune response, causing inflammation and damage to the small intestine. This can lead to a range of symptoms, including abdominal pain, diarrhoea, weight loss, and fatigue. Coeliac disease is estimated to affect around 1% of the population, and it is more common in women than in men. Non-coeliac gluten sensitivity is also relatively common, affecting around 6% of the US population.
Additionally, wheat ingestion can trigger immunoglobulin E (IgE)-mediated symptoms, including urticaria, angioedema, bronchial obstruction, and nausea. Wheat allergy is also common in children, and it often co-occurs with cow's milk and hen's egg allergy.
Dairy products can also cause adverse reactions in some people. Milk allergy is one of the most well-characterized food allergies, particularly in infants and young children. While many children outgrow their milk allergy, those who don't can have severe symptoms, including digestive issues, skin rashes, and respiratory problems.
It is important to note that sensitivities or allergies to wheat and dairy can drive weight gain and a wide array of health symptoms, including headaches, joint pain, sinus problems, irritable bowel, and fatigue. Therefore, if you are considering adding wheat and dairy back into your diet, it is essential to do so slowly and systematically, tracking any symptoms you may experience.
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Frequently asked questions
Dr. John Douillard's book, *Eat Wheat*, recommends a 6-week plan to slowly add wheat and dairy back into your diet.
The plan involves adding one or two new things at a time to allow your body to adapt slowly.
The plan helps address the root cause of food intolerances, which is often weak digestion and the inability to break down harmful pollutants and toxins.
