Jeffrey Salazar
Making significant changes to your diet can often lead to feelings of sickness or discomfort. This can be due to various factors, such as withdrawal from processed foods, sugar, or caffeine; vitamin deficiencies; disruptions in gut microbes; or even a healing crisis as your body adjusts to a healthier diet. It is important to listen to your body and make gradual changes that work for you, ensuring you are getting adequate nutrition and giving your body time to adapt. If symptoms persist or become concerning, it is always best to consult a healthcare professional.
| Characteristics | Values |
|---|---|
| Withdrawal-like symptoms | Feeling moody, blue or antsy |
| Drastic dietary changes | Headaches, flu-like symptoms, GI bloating |
| Low-carb diets | Dehydration, dizziness, rapid heartbeat, faster breathing |
| Dietary fiber | Digestive slowdowns, constipation, increased bowel movements |
| Sugar consumption | Feelings of sadness, anxiety, fatigue, nausea |
| Vitamin deficiencies | Weakened immune system |
| Herxheimer Reaction | Temporary symptoms, healing crisis |
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What You'll Learn
Withdrawal from sugar and processed foods
Sugar and processed foods are known to cause a release of dopamine, the neurotransmitter strongly associated with feelings of pleasure and reward. This is why it is so enjoyable to eat highly processed, fatty, salty, and sugary foods, and also why we tend to crave them. It is, therefore, no surprise that withdrawal from these foods can result in symptoms such as feeling moody, blue, antsy, or irritable.
The intensity and duration of withdrawal symptoms depend on the amount of sugar you were consuming and whether you cut it out of your diet completely or slowly reduced your intake. Some people may experience physical symptoms such as headaches, fatigue, and nausea, while others may experience mental symptoms such as anxiety, mood swings, and generally worsened mental health.
Sugar withdrawal can also cause cravings for other foods, such as carbohydrates like bread, pasta, and potato chips. This is because glucose is the primary and preferred fuel source for the brain and body. When you cut out sugar, your brain may crave other sources of glucose or carbohydrates that can be broken down into glucose.
To help manage cravings and minimize withdrawal symptoms, it is recommended to eat regularly, include more fiber in your diet, and choose complex carbohydrates that take longer to digest and keep you feeling fuller for longer. Staying hydrated and getting enough sleep can also help.
It is important to note that withdrawal symptoms are usually temporary and will improve over time as your body adjusts to a lower-sugar diet. However, if your symptoms are interfering with your ability to perform regular activities, it is recommended to seek medical advice.
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Vitamin deficiencies
Dieting can make you feel sick due to vitamin deficiencies. This is especially true if your new diet involves eliminating entire food groups or drastically limiting your diet. Vitamin deficiencies can lead to a variety of symptoms, including fatigue, bone pain, muscle aches, weakness, and mood changes.
Vitamin D deficiency is very common, affecting up to 42% of people in the United States. This number is even higher for older adults and people with dark skin. Vitamin D is produced by the skin when exposed to sunlight, so people who live far from the equator are at a higher risk of deficiency. Vitamin D can be found in fatty fish like salmon, mackerel, sardines, and trout, as well as egg yolks and fortified foods like cow's milk and cereals. However, it is hard to get sufficient amounts of vitamin D from diet alone, and supplements may be necessary. Deficiency in vitamin D can cause muscle weakness, bone loss, and an increased risk of fractures.
Vitamin B12 deficiency is also common, especially among vegans and vegetarians, as plants do not contain this vitamin. It can be found in animal products like fish, chicken, milk, and yogurt, and fortified plant-based options like nondairy milk and cereals. B12 is crucial for nerve signaling and red blood cell production, and deficiency can lead to fatigue, numbness, and trouble with balance and walking.
Iron deficiency is another common issue, especially for women, children, and vegetarians. Meat, seafood, and plant-based sources like beans, lentils, grains, spinach, and fortified cereals are good sources of iron. Iron is essential for red blood cell function, and deficiency can cause anemia, fatigue, and a weakened immune system.
Calcium deficiency is prevalent, especially in women and older adults. Dairy products and supplements are good sources of calcium. Calcium is important for bone health and muscle and nerve function.
Vitamin A deficiency is rare, as most people on a Western diet get more than enough. It can be found in animal products and plant-based sources like fruits and vegetables.
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Dehydration
Thirst is often a sign of dehydration, but it's not always a good indicator, as many people, especially older adults, don't feel thirsty until they're already dehydrated. This is because, with aging, the body's fluid reserve becomes smaller, and the ability to retain water is reduced. Older people are also more likely to have illnesses such as diabetes and dementia and take medications that can increase the risk of dehydration.
The symptoms of dehydration include decreased urination, dark-colored urine, dizziness, lightheadedness, a faster heart rate, confusion, crankiness, fatigue, and a dry mouth. In severe cases, dehydration can lead to serious complications, including electrolyte imbalances, heat-related illnesses like heatstroke, kidney issues, shock, coma, and even death.
To prevent and treat mild to moderate dehydration, it is important to increase water intake. However, severe dehydration requires immediate medical attention and may require IV hydration.
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Fibre and digestive issues
Fibre is an essential part of a healthy diet. It is the indigestible part of plants and carbohydrates. Fibre helps to keep our bowel movements regular. There are two types of dietary fibre, soluble and insoluble fibre, and both work differently to keep our bowel moving. Insoluble fibre adds bulk to bowel movements and helps move food along in the digestive system. Soluble fibre forms a gel when mixed with water and bacteria in the digestive system, which helps to keep stools soft and slows the digestive process.
When starting a new diet, it is important to ensure that it is not lacking in fibre. Fibre is generally found in fresh foods such as fruits, vegetables, and whole grains. If your diet is low in fibre, you may experience digestive slowdowns or constipation. On the other hand, if your diet is high in fibre, you may experience an increase in trips to the bathroom.
If you have recently started a new diet and are experiencing digestive issues, don't worry. It is common to experience bloating and other digestive complaints when making dietary changes. Ensure that you are drinking enough water and eating enough calories to support your body's functions. If you are experiencing nausea, discomfort, or constipation due to excessive fibre intake, try decreasing your fibre intake to the daily recommendation and increasing your fluid intake.
It is important to note that eliminating entire food groups from your diet may also eliminate essential nutrients. For example, if you are cutting out meat or other animal products, be sure to replace them with healthy whole foods like lean proteins and healthy fats. If you have any concerns about your diet or health, consult your doctor.
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Detoxification and healing crisis
There are many reasons why dieting may make you feel sick. Firstly, it is important to note that the body is capable of detoxifying itself naturally and does not require special diets or supplements to eliminate toxins. The body's detoxification system is supported by adequate sleep, staying hydrated, and limiting processed foods and alcohol.
However, when making drastic dietary changes, it is common to experience some unpleasant side effects. For example, low-calorie diets have been linked to an increased risk of depression, and any diet that severely restricts calories can cause your body to run out of short-term fuel, leading to feelings of sickness. This is because the brain requires a steady supply of energy to function normally, and when the body is deprived of its usual sources of fuel (such as carbohydrates), it can lead to dizziness, rapid heartbeat, and faster breathing.
Additionally, eliminating entire categories of food can result in the elimination of essential nutrients, leading to nutritional deficiencies that can impact overall health and well-being. For instance, a sudden halt in sugar consumption can lead to withdrawal-like symptoms such as mood changes, as sugar triggers the release of dopamine, the "feel-good" neurotransmitter.
Furthermore, some detox diets that involve severe calorie restriction or fasting can lead to headaches, fainting, weakness, dehydration, and even dangerous electrolyte imbalances. While these diets may cause initial weight loss, they are unlikely to promote long-term weight loss and can instead lead to increased stress and binge eating.
Overall, while detoxification and healing crises are not well-supported by research, making abrupt dietary changes can lead to a variety of unpleasant side effects, and it is important to consider the potential risks and benefits before embarking on any restrictive diet.
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