Exactly 4 years ago, my sulfite sensitivity diagnosis finally came after 10 years of undiagnosed and/or misdiagnosed chronic illness. I had initially thought my diagnosis just meant a quick fix to the more significant reactions I had been experiencing – and it was! But what I didn’t expect was the unprecedented improvement this diagnosis had on my health.
Since that very day, I’ve been on a journey navigating lifestyle changes, diet changes and much more in order to feel as good as I possibly can. And what a difference it has made! So I’m taking the opportunity to share with you as well – because if it worked for me, it can work for you too.
1. Consult with a Healthcare Professional / Allergist
If you suspect you might have a sulfite sensitivity or you’ve received a sulfite sensitivity diagnosis, you should start by checking in with medical professionals. This may be challenging for people because it typically follows years of disappointing medical encounters. Sulfite sensitivities are still considered rare, which means there is limited knowledge among medical professionals (among others). But having a full and thorough check up is important! Doctors can perform blood work, allergy testing, etc. to 100% rule out possibly co-existing conditions. From there, you can be confident moving forward.
2. Find your Support System
Navigating any health related challenges can be difficult. Sulfite sensitivities are a bit trickier because of the lack of labeling and the confusing nature of it’s cause and treatment. This means it is really important to have people that you can rely on when you need help. Whether it is a therapist, a friend, family members, or someone you can trust – it can make a big difference in how you’re feeling.
It may also be helpful to find another individual in your life or even on social media who is going through the same thing. The learning process and changes to your lifestyle will be easier to manage if you can have someone to bounce ideas off of, ask questions and/or rant a little bit!
3. Food Diary
Starting a food diary is a great step to see which food makes you feel good and which food may cause reactions. Buy yourself a notebook you love or use a phone app or even your notes app and write down everything you eat throughout the day. In addition, log the symptoms you have after eating or how your energy levels fluctuate throughout the day. By keeping a food diary you will also have a resource to bring to doctors, nutritionists, allergists, etc. which is a great tool.
There are also apps to track your mood (such as Moodfit) which I’d recommend. Food and the way your body digests food can affect your mood as much as your physical health.
4. Elimination Diet
Elimination diets are the best way for your body to start to heal from a sulfite sensitivity diagnosis. Removing sulfites is going to help with immediate reactions, but removing dairy, gluten, eggs, and other possibly inflammatory foods will help heal your gut. This will also allow you to reintroduce foods after certain time frames to see how your body reacts. While it may seem challenging, the elimination diet plans and guidelines will help you feel better.
5. Discover the Benefits of Supplements and Enzymes
Along with the elimination diet, certain supplements and digestive enzymes can have a positive impact on healing your gut. Supporting your gut health can help improve your symptoms and strengthen digestion. Enzymes can help your liver, gallbladder, small intestine, and other vital digestive organs and ease the stress of many years of overwork.
Supplements can range from activated charcoal to necessary vitamins. This is one reason it is great to consult with your doctor and have blood panels and allergy testing completed. They will be able to determine if you have any vitamin deficiencies which will help you know what you need to feel better. The collaboration of the work you put in to change your diet, your doctor’s testing, and supplements and enzymes is great for beginning to heal!
6. Learn to Listen to your Body
An important thing I’ve learned in my experience is to truly trust your gut. If you are not feeling well all the time there is likely something going on that needs attention. Sulfite sensitivities along with many other food sensitivities can cause a significant number of full-system reactions. They can be physical and/or mental and sometimes even hard to explain to others. But your body will tell you when something is not right, especially when what you’re putting into it is not good for you. A headache after eating ice cream or shortness of breath after a beer are reasons to listen to what your body has to say.
7. Start by Cooking at Home
No one wants to cook 3+ meals a day / 7 days a week / 365 days a year. It’s just not feasible. The doctor who gave me my sulfite sensitivity diagnosis simply said “just make all your food at home and don’t go out to eat / don’t drink.” Imagine how that one made me feel (I’m sure you can)!
However, when you’re beginning to change your habits and lifestyle around food, it does help to try to cook most of your food from scratch at home. When possible, cook meals with whole foods that are nutrient dense, organic, and minimally processed. Learn the simple ways to meal prep and how to make quick and easy meals and snacks at home.
It’s going to shock you just how good you begin to feel after eating a sulfite free home cooked meal versus a highly processed meal on the go!
8. Learn to Read Labels
You’ve already had to face the hard truth that your diet and lifestyle has to change. It comes with a lot of learning – and a lot of that learning will focus on food. So when you food shop, begin to look at the ingredients on the labels of foods you typically purchase. Are there 20+ ingredients you can’t even pronounce? Is the list so long you don’t even want to read it? These are the types of foods that people looking to feel better begin to remove from their diet.
Research will help you learn what “enriched flour” actually means or how “cornstarch” and other ingredients are made. Look into the difference between GMO food versus non GMO food and cage free meats versus free range meats. It’ll be an information overload at first – but you’ve got this! Knowledge is empowering and you will begin to understand why some processed foods are having such a negative impact on your body.
9. Take Care of your Mental Health
Your brain and your gut are connected! Nearly 95% of all your “feel-good” neurotransmitters (serotonin aka your “happy” cells) come from your gut. So when you’re gut isn’t doing so gret, your brain likely isn’t as well.
If you have the resources available to you, meet with a therapist or another type of mental health counselor. If this is not an option, begin to practice meditation, yoga, exercise, or another form of mindfulness that can ground you. It does not have to be a chore – it can be for as little as 5 minutes a day! But it is very important to helping you heal your body and begin to feel better.
10. Practice Patience and Be Kind to Yourself
Any life-altering diagnosis will bring a surplus of challenges and a mix of emotions. When you learn that you have to change your entire diet and likely your current lifestyle, it’s going to seem daunting. Patience is key to navigating a sulfite sensitivity diagnosis. There’s going to be a lot of frustrating times that you have reactions to foods you thought were “safe” and times where you begin to feel really great only to have symptoms seemingly out of the blue. But with patience and a lot of perseverance you will be feeling better before you know it.
Interested in learning more? Check out these posts on sulfite sensitivities:
- Tips and tricks for dining out with a sulfite sensitivity
- What a day of sulfite free eating looks like for me
