I have seen people on strong medications and suffering for many years wondering what was wrong with them and if they would ever get better; when the culprit was the milk in their daily tea or wheat in the morning toast.
This is the Self-Care that produces more ‘miracle’ results than any other.
However it is also the one that everyone ‘knows’ but very few know how to test themselves correctly.
Please listen to the audio below. I share many tips and personal stories to explain how to get the most out of the Intolerance-Test Guide.
The Intolerance Test
It is very helpful to see if intolerance to wheat or dairy is an issue for you. The following is my method which I have used with hundreds of people for many years.
First, the test is not for life it is just 1 month!
Make sure you have listened to my recording and had a good read before you start!
Phase 1 (week 1)
Before you start the test mark each symptom out of 10 and if possible describe in detail; this is your bench-mark to check against in 2 weeks’ time.
Important Buy in and try alternatives or new ways of approaching your daily drinks and meals now in phase 1 before you start the test. (See below)
Phase 2 (week 2-3)
You need to be 100% dairy and/or wheat free for 2 – 3 weeks. Just one cup of tea with a dribble of milk or one mouthful of bread and the test is void.
The body needs time to stop the response to dairy/wheat in the body and then START to repair. This takes 2 weeks minimum.
Phase 3 (week 4)
After 2-3 weeks re-score your symptoms and any other changes you may have noticed. The body cannot transform completely in this time so you are looking for little signs that the body has responded.
Sometimes we focus on the big symptom that we want to improve and after 2 weeks you may not be sure if there is much difference. So now I suggest for 24 hours you have all your favourite dairy/wheat products – a feast! In 90% of the time over the next 48 hours the body will respond to this with symptoms getting worse and makes it easier to spot!
Phase 4 AFTER THE TEST
My symptoms were no better or worse I did not notice any change at all
First do be honest were you 100% clean as just a small amount ruins the test. Second while your main symptom may not have gone are there any changes at all? Such as more energy, stomach a little better, sleeping better, no funny taste or mucus in the mouth and throat? No itchy ear? Has the funny ache in your knee cleared up?
If there is no change at all I would presume that dairy/wheat are not an issue for you or that you are Resilient/Vital-Flow and your body is much slower to respond and show changes.
My symptoms changed/improved
If using the alternative and going Intolerant-free was easy for you then I suggest you continue as the longer you are dairy-free the stronger the body and more repair it will do.
You may wish to save dairy for special treats.
If you struggled and cannot find an alternative you enjoy. This is when I suggest introducing one product at a time for a week and see how you respond.
This will take time but is worth the effort.
Personally I can have goats cheese most days with very little reaction. However any other dairy products have a small impact on me for the next 24 hours. So they are saved for occasional treats.
Wheat for me is less reactive symptom wise but I just feel ‘sluggish’ and my digestion is ‘off’ and I just feel happier without it in my diet.
Jo’s magnum lolly story
I allow myself a couple of magnum lollies each summer. One year I had a magnum lolly every day for 5 days. On the 6th day I went down with pleurisy; sugar and dairy a fatal combination for the immune system!
Generally speaking I keep my daily meals wheat and dairy-free; but if I have one meal with them in I can cope easily.
It does my general health levels a power of good 1 – 2 times a year to do this test and give my body a chance to repair and for me to take an honest look at how I am supporting myself. Some years I have slipped more than others. Knowing I will do this test keeps everything in check.
Dairy is anything produced from cow milk. For the test I include goats and sheep milk dairy products too.
NB many people react to soya milk the same.
Most ready-made convenience food has dairy included
Dairy allergy is different from dairy intolerance and some people it is the lactose and for others it is actually the milk.
I normally see dairy intolerance which can be greatly improved or even reversed.
I have been dairy-free for so long there may be loads of new products in large super-markets, online or in health food shops….here are my top suggestions.
3 Alternative milks that work in tea and coffee, cereal and baking
1.Plenish Organic dairy free cashew nut milk unsweetened; you can buy different makes at the super market but this one has the best reviews, and is pure.
2. Coconut milk is also very popular and available at supermarkets. This Coconut milk powder that you add water and make yourself seems like a great idea and cost effective.
3. Hemp milk is another great choice and also tastes delicious not always as easy to find in local supermarket so try this source.
For 20 years I have been using Engevita with Himalayan Salt to get my tasty cheesy fix every day. The health benefits of this combination is incredible including B12 and it tastes great. I will share recipes in the download below.
You can buy dairy-free cheese/sauces I am just not able to recommend one that I like at the moment.
In Phase 4 I would suggest you start by introducing a goats/sheep cheese and see if you can tolerate this.
Butter is actually the dairy product that causes the least issues but for some of us we can still react and for the test butter should be avoided. If this is torture for you then there are healthy spreads that can be used on sandwiches/baking such as TIANA dairy-free butter
I know for many people this is their one daily treat each day and again in phase 4 you may wish to start by introducing sheep/goat plain yoghurt and adding natural flavourings such as maple syrup and cinnamon.
You can also find dairy-free coconut yoghurts (which I have) or soya yoghurts. Some people react to soya.
It is better to have plain yoghurt and add your own healthy flavouring
Phase 1 notes
It is very possible to do the 2 week test without buying any dairy-free products if you take time to plan ahead.
I include them so that you are aware that there are options available. For a few years I lived dairy-free when there was no alternatives available. However my life just feels better being able to use dairy-free milk, yoghurt and cheese. I use them sparingly, very small amounts. this keeps the costs down and still makes my life enjoyable!
I have to admit that I found giving up wheat/gluten much easier than dairy, although I missed toast! At one time the bread alternatives were not very tasty or caused me more issues.
If you have golden or sugar signs or have candida symptoms you may need to avoid yeast as well. If this is you, introducing yeast-free wheat products such as wraps and pitta may be the answer.
For the test I normally suggest you cut out wheat, rye AND oats as they all contain gluten. But then oats can be the first food to reintroduce. Oats – personally I find that when they are cooked I have more digestive issues but when uncooked but soaked they are fine
Also note that if you have loose bowels with intolerance to wheat/gluten and have very low energy I look at B12 supplements.
Also coffee (even De-caff) contains protein that are very similar to wheat something I only found out in the last few years; so bear in mind if you have daily coffee and your symptoms remain.
It is very possible to do the test without having to buy any expensive alternative.
So what can I eat!
Here is a list of foods that you can explore:
RICE – brown basmati is considered the healthiest. There are many products including pasta, noodles, crackers, breakfast-cereals and biscuits. If you have sugar signs go careful with white processed rice as it impacts blood sugar levels.
BUCKWHEAT– not wheat! This is included in wheat-free flours and recipes, breakfast cereals, pancakes and wraps. Try HERE
QUINOA – a high protein seed that cooks like rice. Easily available.
COCONUT FLOUR – used by raw food and paleo foodists to make breads, cakes, crackers, wraps, and biscuits. Try HERE
NUT and SEED flour – especially almond – same as above! Try HERE
CORN – flakes and wraps, tortilla – search for GM free.
Potatoes and yams – some constitutions react to the normal potato but are fine with sweet potato and yams. These do provide some useful carbs.
CAULIFLOWER – yes! Cauliflower is being used to make pizza crusts, mash toppings and more.