The Hidden Connection Between Food Intolerances and Chronic Inflammation
Image by Kathy McCabe and Copilot
With my recent battle with food intolerances and skin irritations, I thought this would be a timely article for you. Don’t worry, I’ll tell my story – probably in a booklet since it’s pretty long. 🙂
Chronic inflammation isn’t always loud. In fact, it often simmers beneath the surface — showing up as fatigue, digestive upset, brain fog, joint stiffness, and skin woes. But for many, it’s food intolerances that quietly stir this fire.
Not to be confused with allergies, food intolerances are delayed, often subtle reactions that can provoke long-term immune stress, especially when the gut is compromised.
The Cascade Begins in the Gut
When the body struggles to break down certain foods — whether due to enzyme deficiencies, sensitivity to food proteins, or irritation from additives — it can damage the gut lining. This sometimes leads to increased permeability, also known as “leaky gut,” allowing particles to slip through and trigger immune responses. The result? A wave of inflammatory molecules (like cytokines) rippling through your system.
Over time, this can affect more than just digestion — including skin health, joint function, energy levels, and mental clarity.
            Image by Kathy McCabe and Copilot
The Culprits Behind the Flames
| Trigger Foods | Inflammatory Effects |
|---|---|
| Dairy (Casein/Lactose) | Digestive distress, joint flare-ups |
| Gluten (Non-celiac sensitivity) | Gut irritation, fatigue, mood shifts |
| Corn, Soy, Eggs | Delayed IgG-mediated immune responses |
| Nightshades (e.g., tomatoes, potatoes, eggplants, peppers) | May provoke joint stiffness and skin issues |
| Additives (MSG, Sulfites) | Migraines, hives, GI discomfort |
Herbal Allies That Help Flush Inflammation
In addition to removing problematic foods, certain herbs can support the body’s natural detox and lymphatic systems — helping flush out inflammatory compounds and restore balance:
- Cleavers (Galium aparine): Known for its gentle support of the lymphatic system, Cleavers helps clear waste and reduce fluid retention, especially valuable when inflammation causes puffiness or sluggish circulation.
- Chickweed (Stellaria media): A soothing herb often used for skin irritation, Chickweed also has cooling and anti-inflammatory properties. It’s rich in minerals and traditionally used to calm heat in the body — inside and out.
- Bonus Tip: Consider teas, tinctures, or herbal infusions with these plants. They pair beautifully with anti-inflammatory diets and may give an added boost to gut and immune resilience.
Getting Started
Ready to investigate inflammation triggers?
- Try an elimination diet for 3–4 weeks, then reintroduce foods one at a time.
- Use IgG sensitivity testing to detect delayed reactions.
- Keep a symptom journal — track how energy, mood, sleep, skin, and pain shift with different foods.
Nourish With Intention
Swap irritating foods for calming, healing ones:
- Omega-3s from fatty fish, chia, and walnuts
- Leafy greens, berries, and fermented vegetables
- Anti-inflammatory staples like turmeric, ginger, and green tea
- Herbal infusions with Cleavers, Chickweed, or Nettle
You’re not just cutting things out — you’re thoughtfully curating your internal environment. One that reflects your values of nourishment, intention, and rootedness in natural wellness.
References
- Fasano, A. (2012). Leaky Gut and Autoimmune Diseases. Clinical Reviews in Allergy & Immunology, 42(1), 71–78.
- Vojdani, A., & Tarash, I. (2013). Cross-Reaction between Gliadin and Different Food and Tissue Antigens. Food and Nutrition Sciences, 4(1), 20–32.
- Calder, P. C. (2010). Omega-3 Fatty Acids and Inflammatory Processes. Nutrients, 2(3), 355–374.
- Yarnell, E., & Abascal, K. (2009). Botanical Treatments for Inflammation. Alternative and Complementary Therapies, 15(3), 141–146.
- DeMeo, M. T., et al. (2002). Intestinal Permeability Defects in Irritable Bowel Syndrome: A Pilot Study. Neurogastroenterology & Motility, 14(6), 669–675.
Kathy is an herbalist/naturopathy practitioner who is constantly researching to expand her knowledge. She came to herbalism after her migraine medicine was suddenly removed from the market and she had to find something new. After discovering the magic of herbs she’s never looked back. She is accredited by the International Practitioners of Holistic Medicine (IPHM) and is an Associate Member of the American Herbalist Guild.