How to plan your diet?

One of the simple and effective ways of tackling your food intolerance is by planning your diet, eliminating foods that cause problems in-turn preventing future reactions.


Nutrition and health go hand-in-hand and there are some simple rules that should be followed before changing your dietary regime:

  • If you have a medical condition, are pregnant or on medication, it is advisable to discuss the proposed dietary changes with a doctor/health professional.
  • Be aware of the range of foods that can be eaten. Although some foods may have been identified as having high IgG antibody levels, there will be many foods in the same food group that can be eaten freely without causing any adverse symptoms. Rather than concentrate on foods that can’t be eaten, it is often more positive to concentrate on all the delicious foods in the NORMAL range that can be consumed.
  • Investigate which products contain foods that you are reactive to. Many ready-made meals and sauces contain ingredients that are not obviously associated with those products, so it is important to always check the labels before purchase.
  • Vary foods as much as possible. Choose a variety of different coloured fruit and vegetables daily; include different proteins such as scrambled egg for breakfast, tuna salad for lunch and chicken for the evening meal. By eating a variety of foods, this increases the range of important vitamins and minerals in your diet and decreases the risk of developing an intolerance to any single food.

Planning Ahead

It is advisable to take a day or two to prepare yourself before starting a new diet. Reading about food intolerance on Aspira will provide all the information required to ensure that maximum results are obtained from your test. We recommend that daily menus are planned well in advance, incorporating as many NORMAL foods as possible. By collecting recipe ideas and shopping ahead of time, you are less likely to struggle with adopting and maintaining a new diet.

Eliminating/Rotating Foods

If any foods are listed as ELEVATED or BORDERLINE, they should be eliminated or rotated for at least 3 months.Most foods are relatively straightforward to eliminate from the diet and can be replaced with NORMAL foods from the same food group., foods such as wheat, gluten, dairy, eggs, soya and yeast are more difficult to eliminate from the diet completely, as they are widely used in everyday foods.

Preventing Future Reactions

Unlike food allergies, food intolerance isn’t life-threatening, but it shouldn’t be ignored either. Prevent any adverse reactions with these simple changes:

  • Inform the servers at restaurants about the ingredients you are intolerant to. Also, be sure to inform all your friends and family to avoid those substances when preparing your meal.
  • Read the ingredient labels carefully of all packaged food that you purchase. Often, a particular food group may be used in a minor quantity which may not be obvious on sight