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Healthy Home Economist / Archives / Skin Health / Common Food Sensitivities That Trigger Skin Problems

Common Food Sensitivities That Trigger Skin Problems

by Carla Hernandez RDN, NTP / Affiliate Links ✔

Table of Contents[Hide][Show]
  • True Food Allergy vs Food Sensitivity?
  • Foods that Affect the Skin+−
    • Nightshades
    • Histamine containing foods
    • FODMAP Foods
  • Summary

white processed bread on a platter that can cause food sensitivities

Food sensitivities are dramatically on the rise and the same can be said for skin disorders. Looking back even a decade ago, being sensitive to some kinds of food was not the hot topic that it is today. Going back 50 years ago, it was virtually unheard of!

For example, the “trend” we are seeing among people going wheat and gluten-free is proof of this. The truth is this is not a trend that is going to go away anytime soon. According to gluten specialist, Dr. Tom O’Bryan, 7 out of 10 people have a sensitivity to gluten whether they know it or not.

That surely sounds like an epidemic to me!

Just because someone is not diagnosed with Celiac disease doesn’t mean that there isn’t a problem. Like with any diagnosis, gluten intolerance doesn’t develop overnight, and in time, the sensitivity could progress drastically if intervention is not taken.

It’s also worth noting that for every person who has gluten sensitivity with gut dysfunction symptoms, there are 8 that don’t. Like with any food sensitivity, we cannot assume that it will only affect us in one way.

Most think of gluten as a “gut issue”, but this is not necessarily so. Food sensitivity symptoms, like gluten, can manifest in different ways for different people.

The big picture is that there are typically multiple food sensitivities in a single individual with this problem. It’s very rare that I see people with just one food sensitivity in my practice, which is much different than a true food allergy.

True Food Allergy vs Food Sensitivity?

A food allergy has an immediate response on the body. It can be potentially deadly and trigger instant symptoms such as a rash, itching, swelling, wheezing etc. The most common food allergies are shellfish and or fish, peanuts, nuts, soy, dairy, and eggs.  Food sensitivities and intolerances are far more common than allergies.

Unlike a food allergy, a sensitivity could take up to 72 hours for symptoms to show.

The list of potential symptoms is almost endless, as a food sensitivity can manifest in many different forms.  Some of the most common food sensitivity symptoms include:

  • Skin conditions such as acne, eczema, psoriasis, rashes, rosacea
  • Digestive Distress: constipation, diarrhea, cramping, bloating, gas
  • Headaches/ Migraines
  • Fatigue/ low energy
  • Difficulty losing weight/ obesity
  • ADD/ ADHD
  • Arthritis
  • Ear infections
  • Sinus Infections
  • Achy and painful joints

… To name but a few!

The tricky thing about food sensitivities is that they can be perfectly healthy whole foods; foods that we would not normally suspect to be a problem!

As I have discussed in prior articles about the importance of gut health to clear skin, a damaged gut is a breeding ground for food sensitivities.

There are particular foods that can aggravate an already irritated stomach, and/or prevent it from healing, as well as create even more inflammation throughout the body.

Foods that Affect the Skin

The following foods, in particular, are those that tend to affect the skin. Note that everyone is different, however. Some may only be sensitive to some, while others may be sensitive to all!

  • Wheat/Gluten
  • Grains (authentic sourdough may be tolerated)
  • Dairy (raw dairy, ghee, and butter may be exceptions)
  • Eggs (typically the white rather than the yolk)
  • Nuts (soaked/sprouted nuts may be tolerated)
  • Soya including all types of edamame

Many will see a huge change in their skin after removing these foods from their diet. If still no difference is noticed, consider specific food groups that are also known to exacerbate symptoms:

Nightshades

Nightshades are a group of foods known to increase inflammation in the body, and because most skin issues are inflammatory conditions, eliminating these can also be a step to relieve symptoms. These typically include potatoes, tomatoes, sweet and hot peppers, eggplant, tomatillos, tamarillos, pepinos, pimentos, paprika, and cayenne peppers.

Histamine containing foods

The process of fermentation produces histamine, and some are more sensitive to this than others, especially if they already have a build-up of it in their system. For some, the bacteria in their gut may be producing excess histamine.

This may also be why certain people cannot tolerate fermented foods.  Although it may be impossible to completely avoid histamine, following a low histamine diet may be helpful for some.  This is a partial list of common foods that are high in histamine: (1)

  1. Alcoholic beverages, especially beer and wine.
  2. Anchovies
  3. Avocados
  4. Cheeses, especially aged cheese, such as parmesan, blue, and Roquefort.
  5. Cider and other homemade fermented beverages such as homemade root beer.
  6. Dried fruits such as apricots, dates, prunes, figs, and raisins (you may be able to eat these fruits – without reaction – if the fruit is thoroughly washed).
  7. Eggplant
  8. Fermented foods, such as pickled or smoked meats, sauerkraut, etc.
  9. Mackerel
  10. Mushrooms
  11. Processed meats – sausage, hot dogs, salami, etc.
  12. Sardines
  13. Smoked fish – herring, sardines, etc.
  14. Sour cream, sour milk, buttermilk, kefir, yogurt – especially if not fresh.
  15. Soured breads, such as pumpernickel, coffee cakes and other foods made with large amounts of yeast.
  16. Spinach, tomatoes
  17. Vinegar or vinegar-containing foods, such as mayonnaise, salad dressing, ketchup, chili sauce, pickles, pickled beets, relishes, olives.
  18. Yogurt

FODMAP Foods

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. Like histamine that can be produced by gut bacteria, because these carbohydrates are not completely broken down and absorbed in the GI tract, they can cause fermentation and symptoms such as diarrhea, pain, and gas in some people.

You may already be familiar with the GAPS diet, or the Specific Carbohydrate diet to address gut dysfunction. Avoiding foods that contain these sugars may also be an additional approach, or one on it’s own to consider, especially if you already have a gut diagnosis such as colitis or IBS. (2)

It’s possible to be intolerant to several different foods. Start with the major sensitivities above and begin to eliminate one food group at a time. Give your body at least 1-3 months to see results. If no large improvements, move on to the next group. For a quick at-home test to check for food sensitivities, try the pulse testing allergy method.

Summary

Although these three categories are typically the largest culprits for people in terms of skin irritants in the diet, food sensitivities could also be any random food, especially if digestion is not working optimally.

These are general recommendations I have established from my research, working with clients, and personal experience. While not everyone will have to remove everything suggested here, some may be hypersensitive to many foods, and in that case further investigation may be needed, as well as working with a practitioner that can cater to your body’s needs.

woman with itchy skin on her back

References

(1) Histamines in Food

(2) Fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) and nonallergic food intolerance: FODMAPs or food chemicals?

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Category: Skin Health
Carla Hernandez RDN, NTP

Carla Hernandez is a Registered Dietician Nutritionist (RDN) and Certified Nutritional Therapy Practitioner (NTP) and the founder of Wise Roots Nutrition. She uses nutrition, diet and lifestyle interventions to support physiological mechanisms within the body. She specializes in Digestive Issues, Weight Loss and Skin Conditions.

wiserootsnutrition.com/

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Reader Interactions

Comments (44)

  1. Sandy Toma

    Nov 19, 2013 at 1:21 am

    Does any one really know how to reverse histamine intolerance and fructose malabsorption?

    Reply
  2. Carla

    Nov 18, 2013 at 7:40 pm

    Thanks for sharing Jill!

    Reply
  3. Jill

    Nov 18, 2013 at 5:25 pm

    I can attest to the truth of this article! My daughter had severe cystic acne until her food allergies (sensitivities) were diagnosed. The difference was profound once those foods were removed (wheat, dairy, eggs, sugar). Later we discovered the GAPS diet and reversed all of her sensitivities except gluten/wheat. I think that one is a doozy, but even though she still can’t eat wheat without feeling it for a couple days, it isn’t as severe as it used to be.

    Reply
    • Raquel

      Nov 19, 2013 at 4:50 pm

      Wow this sounds alot like my problem! I had horrible acne and was put on Accutane. My mom took me to an allergist and I had a whole list of food allergies. The worst for me is dairy. As long as I stay away from all dairy including raw I don’t get pimples!

  4. Lou

    Nov 18, 2013 at 5:19 pm

    Thank you for this article. I was wondering if you have any advice for those wishing to do the GAPS diet but think they may be susceptible to histamine intolerance? Would bone broth cause a problem / build up of histamine?

    Thank you.

    Reply
    • Carla

      Nov 18, 2013 at 7:38 pm

      Hi Lou,

      That’s a challenge as staples of the gaps are full of foods high in histamine. I would try to avoid histamine containing foods before going on the program, see how you feel and then begin it. If you feel worse having broth and fermented foods as a staple, this might be a red flag your sensitive.

  5. Navitas

    Nov 18, 2013 at 4:48 pm

    Cayenne pepper is a part of the nightshade family, BUT it is an ANTI-INFLAMMATORY! This article claims the opposite. Source:

    Reply
    • Carla

      Nov 18, 2013 at 7:33 pm

      Everyone is different. Some people are very sensitive to nightshades, where others are not or maybe just a few of the foods. There is no black and white, we have to consider each individual case.

  6. Monica D.

    Nov 18, 2013 at 4:28 pm

    Another that seems to be one the rise is corn. It is showing up with gluten. Also, 2 of my kids had food intolerance testing through Alcat labs that our insurance covered.

    Reply
  7. Sarah

    Nov 18, 2013 at 2:58 pm

    Thank you for your article. My question is skin and diet related. We are getting ready to do full GAPS, removing dairy for those who need to. Is a one month trial enough time to get an idea if this is helping to clear up skin issues?

    Reply
    • Carla

      Nov 18, 2013 at 5:21 pm

      Hi Sarah,

      One month is minimum for improvement that I suggest, but if you could do longer I would. You may introduce higher fat dairy options, like butter, and cream as these are usually less problematic. Just watch your reactions.

  8. Sharon

    Nov 18, 2013 at 2:46 pm

    I had a major histamine problem for years. Even when I did the GAPS diet a year ago, I broke out in painful sores on the palm of my hands when I introduced avocado. I also broke out if I ate strawberries, dark chocolate and a number of other foods. I broke out continuously while doing the GAPS diet and I attribute that to the fermented cabbage and pickles. What finally healed my histamine problem is something so simple and it was just by trial and error that I discovered this cure. What took care of my problem is Braggs apple cider vinegar. I take about a tablespoon everyday and do not have any more histamine reaction problems. If I take too much, I do start getting itchy and then I stay off of it for a day or two. But no more skin breakouts.

    Reply
    • Raquel

      Nov 19, 2013 at 4:55 pm

      Interesting! I have histamine intolerance but do fine with avocado. Tomato, spinach and strawberries give me problems. I thought the ACV was histamine as its a vinegar? Some say to use ACV as a toner for the face but when I tried it (even diluted) a got itchy hive like bumps on my face. Mabye I’ll try in internally.

  9. Peter Staniscia

    Nov 18, 2013 at 11:42 am

    Great article Sarah and thanks for passing on from Carla. Whats also amazing is ALL the info received in last weeks ‘Gluten Summit’….a WONDERFUL and EXPLICIT amount of knowledge for all to see and hear. The old adage will always be true….”YOU ARE WHAT YOU EAT”!! Thanks again, Peter

    Reply
  10. Diane

    Nov 18, 2013 at 10:44 am

    You said “eliminate one food group at a time”

    Is there a difference between this and eliminating 7 major allergens at once (JJ Virgin) and introduce one at a time.
    Thank you for your input.

    Reply
    • Carla

      Nov 18, 2013 at 12:50 pm

      Hi Diane,

      No, you can definitely eliminate all 7 at once. Some people may find this overwhelming, but you can go at whatever pace you would like 🙂

    • Erin Fenton

      Nov 18, 2020 at 1:16 pm

      While I definitely believe many of us have ravaged guts that play a large part in our physical and mental issues, I have a rather unpopular opinion… cancers, skin problems, gut issues, allergies.. are often caused by unexpressed emotion. I would know! Spent a year in therapy to fix all my issues. It worked.

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