Many people suffer from gastrointestinal problems, and these numbers seem to be increasing. Some try to diagnose the condition without medical help and only aggravate the problem. Others seek help and often find that they have a specific food sensitivity.

This article compares food allergy and intolerance, pointing out their differences and helping the reader learn how to recognize and treat the condition.

‌What Is a Food Allergy?

A food allergy is our body’s immune reaction to a certain protein in food. Though the food is harmless, the immune system perceives it as toxic, making antibodies to protect itself and releasing histamines – chemicals that regulate inflammatory processes. High histamine levels cause allergic reactions, such as hives, bloating, and diarrhea. Sometimes, food allergy symptoms are severe and, in rare cases, life-threatening.

The FDA identifies nine most common allergens in food. These are wheat, milk, eggs, tree nuts, peanuts, soybeans, fish, crustacean shellfish, and sesame.

There is no cure for food allergies. Patients need to eliminate offending foods from their diet. In some cases, they outgrow the condition.

‌What Is a Food Intolerance?

A food intolerance is the body’s non-immunologic, chemical reaction to certain foods, which causes gastrointestinal distress. The symptoms are unpleasant but not life-threatening.

Foods and ingredients that typically cause an intolerance include gluten, lactose, histamine, fructose, and fermentable carbohydrates.

There is no cure for food intolerance, but patients learn to manage the symptoms.

‌What Is the Difference Between Intolerance and Allergy?

Many food allergy and intolerance symptoms overlap, so medical professionals sometimes have difficulty making a diagnosis. However, the two conditions differ in many ways. The following table sums up the differences.

Symptoms of Allergy vs. Intolerance

Food allergy and intolerance symptoms are similar and include the following.

Allergy

• Skin rash
• Hives
• Itching
• Swelling of the face, tongue, or throat
• Difficulty breathing or swallowing
• Coughing
• Sneezing
• Vomiting
• Diarrhea
• Abdominal pain
• Increased heart rate
• Weak pulse
• Dizziness
• Loss of consciousness

A food allergy can lead to anaphylaxis – a condition involving a sudden drop in blood pressure, difficulty breathing and swallowing, fainting, and shock. It is a rare but life-threatening event that potentially leads to coma and death.

Intolerance

• Stomach pain
• Bloating
• Gas
• Diarrhea
• Vomiting
• Constipation
• Headache
• Depression
• Fatigue
• Anxiety
• Heart palpitations
• Joint pain
• Itching
• Swelling
• Eczema
• Difficulty breathing
• Sneezing
• Nasal congestion
• Rash

Causes of Allergy vs. Intolerance

Scientists continue to look for answers regarding what causes food allergies and intolerances. They know that allergies trigger the immune system, while intolerances can affect the digestive system, skin, and immune function. They also found the following distinctions in causes and risk factors.

Allergy

• Family history of food allergies, asthma, or eczema
• Passive smoking
• Environmental pollution
• Late introduction to allergens (after the baby has turned six months)
• Early introduction to solid foods (before the baby has turned four months)
• Antibiotics’ overuse

Intolerance

• Family history of food allergies, asthma, or eczema
• Enzyme deficiencies
• Digestive disorders
• Overuse of certain medications
• Radiation therapy

Who Can Have a Food Allergy and Food Intolerance?

Anyone can be born with or develop a food allergy or intolerance.

Food allergies primarily affect young children (up to five years of age). Most of them outgrow milk, egg, and wheat allergies. Only 20% of patients outgrow peanut allergies. Seafood allergies typically remain for life.

Food intolerances affect all age groups, and they are usually lifelong. However, patients can often consume small amounts of offending foods without experiencing symptoms.

Allergy vs. Intolerance Test

Food allergies and intolerances have similar symptoms and patients don’t always report them as they appear, so it is challenging to accurately diagnose the condition. Furthermore, many patients wrongly self-diagnose an allergy and stop eating certain foods, causing more damage than good because they unnecessarily avoid essential nutrients.

Medical providers have different strategies for diagnosing food sensitivities.

Allergy

Healthcare providers first perform a physical examination and ask the patient to describe symptoms, when they appeared, how the food was prepared, what ingredients were used, etc. If they suspect an allergy based on the patient’s account, they order a skin prick or a blood test.

The skin prick test involves putting the potentially offending food extract on the skin and making tiny scratches, so that the food penetrates it. If a sign of an, such as redness or a bump, allergy appears on that spot, it may be a sign of a food allergy.

A blood test involves drawing a small amount of blood from the patient’s vein and analyzing it for antibodies (immunoglobulin E or IgE). If antibodies are present, it may be a sign of food allergy. However, it can also indicate some other infection. The absence of antibodies is a strong indicator that the patient doesn’t have an allergy.

There are also food allergies that don’t involve the production of IgE antibodies. In those cases, the only way to diagnose an allergy is to eliminate suspect foods and reintroduce them under medical supervision, monitoring the reaction.

Intolerance

The elimination diet is the most used diagnostic for establishing a food intolerance. Doctors may also use skin prick tests and blood tests for immunoglobulin G or IgG.

Lactose and fructose intolerances have more a straightforward test. The hydrogen breath test involves breathing into a balloon and doctors analyzing the exhaled gas. The presence of hydrogen indicates an intolerance.

Allergy vs. Intolerance Treatment

There is no permanent cure for food allergies and intolerances. However, patients can manage the conditions and lead quality lives.

Allergy

Patients with food allergies need to fully eliminate allergens from their diet to avoid life-threatening situations, such as anaphylactic shock. They must always carry an adrenalin auto-injector with them.

Antihistamines can help with itching, sneezing, and congestion. Corticosteroids can help with swelling.

Intolerance

Patients with food intolerances should avoid offending foods to reduce symptoms and improve their quality of life. They may eat small amounts of such foods without experiencing symptoms.

Enzyme supplements, probiotics and prebiotics can help break down deficient enzymes and aid digestion. Stress management may also help reduce symptoms in some patients.

How Long Do Food Allergy and Food Intolerance Last?

Food allergies and intolerances often last for life. In some cases, the symptoms subside on their own.

The symptoms of food allergies and intolerances can last from a few minutes to several days. In most cases, they disappear within several hours. Their duration depends on the symptom’s severity, the amount of trigger food consumed, and the patient’s activity before the meal (alcohol intake, physical activity, etc.).

Conclusion

Food allergies and intolerances are widespread medical concerns. Allergies are potentially fatal, so patients should work with their medical providers to adequately manage the condition. Intolerances are milder, but also need addressing to ensure proper nutrition and symptom management.

Contact our medical professionals at Vibrant Vitality Clinic and book a food sensitivities testing.

Food allergies affect millions of people worldwide. There is no available cure, but timely and accurate diagnosis can significantly reduce the risk of severe side effects and help patients improve their quality of life.

This article explains what a food allergy is, how to recognize symptoms, and how to manage the condition.

‌What is a Food Allergy?

A food allergy is a medical condition in which the patient’s immune system causes mild to severe allergic reactions to certain proteins in foods, mistakenly perceiving them as harmful pathogens.

The U.S. Food Allergan Labeling and Protection Act identifies nine major food allergens:

• Milk
• Eggs
• Peanuts
• Tree nuts
• Fish
• Crustacean shellfish
• Wheat
• Soybeans
• Sesame

These foods trigger 90% of the allergic reactions in people with food allergies. The remaining 10% of food allergy patients react negatively to other foods, such as corn, lentils, chickpeas, rye, oats, garlic, mustard, color additives, sulfites, etc.

What Is the Difference Between Food Allergy and Food Intolerance?

The symptoms of food allergies and intolerances overlap, leading patients to inaccurately self-diagnose.

A food allergy causes more severe and, sometimes, life-threatening reactions, while a food intolerance is typically harmless. Chronic inflammation in people who continue to eat foods they are intolerant to can create skin conditions, such as acne, rosacea, sensitive skin, and premature aging..

Food allergies are characterized by a faster onset of symptoms than a food intolerance, usually within minutes of eating.

Patients with allergies react to even a tiny amount of food, while patients with food intolerance may eat some of the offending food without experiencing adverse effects.

Note: Read our article to find out more about the differences between allergy vs. intolerance.

‌Food Allergy Symptoms

Patients with food allergies experience various symptoms after eating the trigger food, including digestive, cardiovascular, and respiratory difficulties, such as:

• Hives
• Skin rash
• Itching
• Swelling of the lips, tongue, throat, or face
• Difficulty breathing
• Difficulty swallowing
• Coughing
• Wheezing
• Vomiting
• Diarrhea
• Abdominal cramps
• Weak pulse
• Dizziness
• Loss of consciousness

The most dangerous allergic reaction is anaphylaxis. It sends a chain of severe reactions in the body, including impaired breathing, a sudden drop in blood pressure, and going into shock. It may lead to coma or death if the patient doesn’t receive an epinephrine (adrenalin) injection in time.

What Happens if You Keep Eating Food You Are Allergic To?

Unlike food intolerances, which allow patients to eat offending foods without risking their lives, a food allergy is life-threatening. Patients who keep eating the foods they are allergic to risk going into anaphylactic shock and dying.

Neither patients nor doctors can predict the severity of future symptoms. A patient can react mildly to a trigger food once but have a fatal experience the next time. That is why people with food allergies must strictly avoid the offending foods.

What Causes a Food Allergy?

A food allergy is caused by a patient’s immune system’s pathological reaction to a dietary component. When the patient is first exposed to that ingredient, the body makes immunoglobulin E (IgE) antibodies as a reaction to the perceived threat. Every other time the patient eats the same food, the antibodies cause allergic reactions.

Health experts recognize several factors that increase the risk of developing a food allergy:

• Genetics – Patients whose family members have food allergies, hay fever, asthma, or eczema are more likely to suffer from a food allergy.
• Environmental factors – Passive smoking and pollution increase the risk of developing a food allergy.
• Diet – Delayed exposure to allergens in infancy and early introduction of solid foods may increase the risk of developing food allergies.
• Imbalance in gut microbiome – An overly sterile living environment, overuse of antibiotics, and other environmental changes may alter the composition of natural fungi and bacteria in our digestive system, causing an imbalance and damaging the immune system.

Note: Learn more about how a disrupted microbiome causes a hormonal imbalance and how it can affect the immune system.

‌Who Can Have a Food Allergy?

Anyone can have a food allergy from the earliest stages of life to old age. However, it predominantly affects younger children. It is estimated that about 4% of adults and up to 8% of children worldwide have a food allergy.

Many children outgrow the condition by age five, especially those allergic to milk or eggs. Nut and seafood allergies usually remain for life. People can also develop food allergies in adulthood.

Food Allergy Test

To diagnose a food allergy, doctors first perform a physical examination and talk to their patients. They ask questions about the onset of symptoms, their duration and severity, and similar conditions in the patient’s family. They may also order a skin prick test or a blood test.

Skin prick test – The healthcare provider places the potentially offending food extract onto the patient’s skin and makes tiny scratches with a sterile probe to allow the food to penetrate. If the skin swells, itches, and becomes red, it signals a positive result.

Blood test – A small amount of blood is drawn from the patient’s vein and sent to a lab to determine the presence of IgE antibodies.

Positive results don’t necessarily confirm a food allergy. Doctors take into consideration the patient’s self-assessment and potentially order an oral food challenge, in which the patient takes a small amount of the offending food under medical supervision, and doctors observe the reaction.

The negative results of skin and blood tests are generally useful in ruling out an allergy.

How Much Does a Food Allergy Test Cost?

The price of food allergy testing varies depending on the test type, number of test parameters, and whether the patient’s insurance covers it. It ranges from about $50-$60 for a skin prick test to up to several hundred or even thousand dollars for a blood allergy test.

At Vibrant Vitality Clinic, our food sensitivities testing costs $250 and includes a 30-minute evaluation, lab work, and a follow-up to discuss results. It helps establish food intolerances.

‌Food Allergy Treatment

Patients with a food allergy diagnosis must avoid the offending food(s) altogether. This is the only way to prevent severe adverse effects.

Healthcare providers educate patients about the importance of reading food labels and how to do it properly. They also train them how to recognize potential symptoms of anaphylaxis and how to use auto-injectable epinephrine. Patients should always have these injections with them.

Doctors may also prescribe antihistamines and corticosteroids to treat food allergy symptoms. Antihistamines alleviate itching and congestion, and corticosteroids help reduce swelling.

How Long Does a Food Allergy Reaction Last?

The duration of a food allergy reaction can vary from a few minutes to several days, depending on the amount of allergen consumed, the type of reaction, its severity, the patient’s stress level, previous alcohol consumption or medication use, etc. In most cases, the symptoms subside within several hours.

When Should You Call a Doctor?

Call a doctor immediately if you experience severe allergic reactions, including:

• Difficulty breathing or swallowing
• Increased heart rate
• Severe drop in blood pressure
• Extreme dizziness
• Worsening of symptoms (e.g., abnormal lip swelling, spreading rash, etc.)

Conclusion

Food allergy is a serious medical condition with possibly fatal consequences. There is no cure, but patients can minimize the risk of symptoms and live long, quality lives if they learn how to avoid allergens.

Seeing an experienced medical professional is the first step to establishing whether your reactions to food are a food intolerance, allergy, or other condition.

Contact our friendly team at Vibrant Vitality Clinic for help.

Many people suffer from digestive issues. Health experts recognize different medical concerns related to food depending on the severity of symptoms and what causes them. One of them is food intolerance.

This article explains what food intolerance is, how to diagnose it, and how to decrease or eliminate symptoms.

What is Food Intolerance?

Food intolerance is a genetic or acquired condition in which a person has an uncomfortable bodily reaction to a certain food or ingredient. Symptoms include abdominal pain, bloating, and gas. The condition is not life-threatening, but it can’t be cured permanently. Patients learn to manage and eliminate symptoms, and in some cases, the condition subsides or disappears completely with time.

What Is the Difference Between Food Intolerance and Food Allergy?

Patients often mistake a food intolerance for a food allergy because the symptoms overlap. Sometimes, even doctors have difficulty diagnosing the condition. The main differences include:

• A food allergy triggers the immune system, while a food intolerance affects the digestive system.
• A food allergy usually has a fast onset of symptoms, while a food intolerance can manifest hours after a meal.
• Symptoms of a food allergy can be life-threatening; a food intolerance is uncomfortable but typically harmless.
• Even a small amount of problematic food causes an allergic reaction; people with food intolerances may consume a small amount without experiencing any symptoms.

Note: Learn more about the differences between food allergy and intolerance in our comparison article.

Food Intolerance Types

Health experts recognize various food intolerances. The most common include:

• Lactose intolerance – When a person’s digestive system can’t break down lactose, a type of sugar in milk and dairy products.
• Gluten intolerance – When a person can’t fully digest gluten, a protein found in wheat, rye, and barley. Gluten intolerance is different from the more severe, autoimmune celiac disease.
• Histamine intolerance – Impaired ability to digest histamine, a naturally occurring chemical found in various foods, including fish, cured and grated cheese, fermented cabbage, fermented meat, tomatoes, spinach, strawberries, shellfish, eggs, avocado, wine, beer, etc.
• Fructose intolerance – Inability to break down fructose, a type of sugar in fruits, fruit juices, some vegetables (asparagus, peas), and honey. There are two types of fructose intolerance: dietary and hereditary.
• FODMAP intolerance – Occurs when a person can’t properly digest FODMAPs, a group of fermentable carbohydrates. FODMAPs are found in various foods, including honey, apples, mango, avocado, pears, milk, yogurt, onion, garlic, legumes, and nuts.

Other food intolerances include adverse reactions to caffeine, alcohol, yeast, eggs, sulfites, and food additives.

Food Intolerance Symptoms

Food intolerance symptoms sometimes depend on the type of food intolerance, but many overlap. In most cases, the following symptoms are associated with specific conditions. The table below provides an overview of the main symptoms of different food intolerances.

Does Food Intolerance Affect Your Weight?

Although there is no scientific evidence that directly links food intolerance and weight loss or weight gain, a dietary intolerance may indirectly lead to weight loss or weight gain. Here are some of the ways that this can happen:

• Eliminating various foods from one’s diet may lead to malnutrition and hormonal imbalances, resulting in a change in weight.
• Continuing to eat foods that are not adequately absorbed in the gut can lead to inflammation, possibly causing weight gain.
• Bloating, a common food intolerance symptom, can cause perceived weight gain.

Note: Read our article on hormonal weight gain to learn how food intake, inflammation, hormonal activity, and weight gain are connected.

Causes of Food Intolerance

Scientists have limited knowledge about the prevalence and causes of food intolerances. The known causes include:

Enzyme Deficiencies

Some of the most prevalent food intolerances are caused by enzyme deficiencies, which inhibit the breakdown of a certain food ingredient and cause adverse reactions. These deficiencies can be genetic or acquired.

Here are the enzymes that can cause food intolerance:

• Lactase – Helps to break down lactose in milk. Lactase deficiency leads to lactose intolerance, the most widespread food intolerance.
• Diamine oxidase (DAO) – Helps to break down histamine. Low levels of this enzyme lead to histamine intolerance.
• Aldolase B – Helps to break down fructose. This enzyme doesn’t work in people with inherited fructose intolerance.

Medical Conditions

Some medical conditions are known to increase the risk of developing a food intolerance. They include:

• Celiac disease
• Crohn’s disease
• Impaired intestinal barrier (leaky gut)
• Irritable bowel syndrome (IBS)
• Chronic kidney disease
• Viral hepatitis
• Liver cirrhosis
• Parasitic infections

Medications and Medical Interventions

Some medications and medical interventions can disrupt the gut microbiota, causing or increasing the risk of developing a food intolerance. They include:

• Anti-inflammatory medications
• Muscle relaxants
• Blood pressure medications
• Local anesthetics
• Diuretics
• Antidepressants
• Antibiotics
• Steroids
• Surgery on the small intestine
• Gastric bypass
• Radiation therapy

How Is Food Intolerance Diagnosed?

Diagnosing a food intolerance remains challenging due to a lack of specific symptoms and validated diagnostic tests.

In some cases, doctors first perform skin prick tests using food extracts or IgG blood tests to rule out allergies. They may perform other exclusion tests, such as a test for celiac disease.

They check whether family members have a similar condition and if the patient is taking medications that may inhibit enzyme activity.

Finally, they prescribe an elimination diet for two to eight weeks, during which the patient avoids potentially offending foods and tracks symptoms to confirm an intolerance.

Only lactose intolerance and hereditary fructose intolerance have a more straightforward diagnostic – the hydrogen breath test.

Food Intolerance Test

There isn’t a standard food intolerance test for every suspected food intolerance. It may include several diagnostic strategies, including exclusion testing (blood tests, skin prick tests, genetic testing, biopsies, etc.) and breath tests.

During a breath test, the patient drinks a solution with lactose or fructose and breathes in a balloon every 30 minutes for a few hours. The doctors evaluate the digestion of sugar (lactose, fructose, and sucrose) by analyzing the exhaled gas. The presence of hydrogen indicates bacterial overgrowth in the gut and their feeding on undigested sugars.

Elimination diet is the most common tool in diagnosing a food intolerance.

How Much Does a Food Intolerance Test Cost?

The cost of food intolerance testing depends on the strategies used to detect the exact cause of uncomfortable symptoms.

At Vibrant Vitality Clinic, our medical professionals provide allergy testing. For $299 patients receive a consultation, lab tests, and a follow-up to discuss results.

If you suspect a food intolerance and your symptoms include inflammatory skin reactions, schedule our special Skin Vibrancy Consultation, which includes food sensitivity testing.

Reach out to our health experts for a pricing package specific to your symptoms and needs.

Food Intolerance Treatment

In many cases, a food intolerance remains for life, but it is possible to fully eliminate the symptoms with a proper nutrition plan, dietary supplements, and stress management.

The key to reducing or eliminating symptoms is to remove or significantly reduce the trigger foods from your diet. Some patients find that consuming small amounts of such foods doesn’t cause adverse effects.

Lactose-intolerant patients can replace milk and dairy with lactose-free products or use lactase enzymes to help break down lactose. Probiotics and prebiotics also aid digestion.

In the case of FODMAPs and histamine intolerances, it is challenging to create a balanced diet because so many foods potentially contain the offending ingredients. Patients require the help of a medical professional to find a safe eating plan. They may also use enzyme supplements and other medications to help carbohydrate or histamine breakdown.

Stress is also known to exacerbate the body’s sensitivity to food triggers, so employing stress management techniques that lower cortisol may help improve symptoms.

What Happens If You Keep Eating Foods You Are Intolerant to?

In most cases, food intolerances aren’t life-threatening. However, if you continue eating the offending foods, your symptoms will remain, disrupting your daily life. Bloating and gas may keep you away from social activities. An upset stomach may prevent you from exercise, resulting in lower energy levels and possible weight gain, etc.

In some cases, undigested food further damages the small intestine, increasing the risk of more severe health complications, including inflammation, nutrient malabsorption, anemia, and osteoporosis.

When Should You Call a Doctor?

Immediately seek medical help if you experience severe allergic reactions:

• Swollen mouth, tongue, or throat
• Difficulty swallowing
• Difficulty breathing
• Extreme dizziness
• Mental confusion
• Extreme rash
• Blue, grey, or pale skin
• Fainting
• Extreme abdominal pain
• Severe diarrhea

We recommend consulting your healthcare provider about a perceived food intolerance even without experiencing severe adverse effects. Keep in mind that when people self-diagnose, in many cases they stop taking essential nutrients, leading to nutrient deficiencies, hormonal imbalances, and more serious health complications. ‌

Conclusion

Health organizations estimate that approximately 20% of the population suffers from a food intolerance. Eliminating potential food triggers from your diet for a limited period is one way to track symptoms and establish a potential causal link between certain foods and your symptoms.

However, self-diagnosis and self-treatment can lead to nutrient deficiencies. Working with a registered dietitian or another trusted healthcare provider is essential to effectively diagnose and tackle your medical concern.

Currently, the number of people in the world who are obese or overweight is greater than the number of those who are underweight. And this growth trend is not showing signs of abating. These distressing figures explain the public’s unwavering interest in weight loss strategies. The internet and other media diligently deliver what the public wants: old and new tips on losing weight, “scientifically-backed” advice, and weight-loss product recommendations from experts.

However, medical professionals warn that much of the weight loss advice we see in the media is false or only partially true.

This article tackles popular weight loss myths, explains the reasoning behind each, and tells you how to effectively approach the problem of excess weight.

10 Common Weight Loss Myths Debunked

Many of the following weight-loss misconceptions are popular because they give hope of an “easy fix” for a difficult problem. Here are ten common weight loss myths that explain why so many of us struggle to lose weight.

Myth 1: Fad Diets Work

The greatest false idea you can have as you start your weight loss journey is the belief that you can lose weight quickly. The desire to look good fast prompts people to go on meal plans promising to help decrease a certain amount of weight in an unreasonable amount of time. They are called fad diets. Examples include cutting out whole food groups, replacing solid food with liquids, and focusing only on one food. One-food-focused diets entail eating mostly one prescribed item, i.e., cabbage soup or boiled eggs, and they result in a 5-15 pounds loss in only a few days.

Though some people who go on fad diets achieve their goals, the results are short-lived. The body craves the nutrients it needs for proper functioning, leading to a relapse that brings back all the lost weight and usually adds more pounds.

Fad diets are overly restrictive, stripping the body of essential nutrients, causing frequent sugar spikes in the blood, and leading to more weight gain, hormonal imbalances, and potential health issues. They are not rooted in science and generally cause more harm than good.

Note: Learn more about fad diets, how to recognize them, and what risks they carry.

Myth 2: Carbs Are the Enemy

One of the most widespread weight-loss myths is that carbohydrates are fattening and should be avoided at all costs. It is true that a diet high in refined carbs, such as sugary foods and drinks, pizzas, burgers, and French fries, is a sure way to gain weight quickly. However, carbohydrates also make up much of what we call “healthy foods,” including whole grains, legumes, fruits, and vegetables. When our digestive system breaks down these complex carbohydrates, glucose enters our cells, giving them energy to do their work. Glucose is the primary fuel for the proper functioning of our bodies.

Some diets, such as the Keto diet, focus on eliminating most carbs from our system and teaching our cells to use fat as fuel instead of the preferred carbs. This puts a lot of pressure on the kidneys to process far more fats and protein than recommended. It also eliminates fiber from your diet, increasing the risk of nutrient deficiencies, constipation, and other health issues.

Healthy carbs from whole grains, fruits, and vegetables actually help keep you satiated for longer and may aid in weight loss. Instead of going on carb-free diets, choose your carbohydrates wisely and incorporate them in a healthy, balanced meal program.

Myth 3: Skipping Breakfast for Weight Loss

Skipping breakfast is a popular option for many who want to shed extra pounds. While some research shows this habit increases the risk of severe diseases, other suggests it may improve certain health risk factors. In any case, missing breakfast doesn’t contribute to weight loss. It can increase pangs of hunger later in the day, causing people to ingest more calories than they would.

For people who are not hungry in the morning, skipping breakfast prolongs the period without food as part of intermittent fasting. However, doing this to cut calories and accelerate weight loss, especially for people who are hungry in the morning, is not an effective strategy. Some studies suggest skipping breakfast may even contribute to weight gain.

Myth 4: Ingredients That “Melt” Fat

Many overweight people fall for catchy titles in online media promoting ingredients that “melt fat.” These include lemon water, celery juice, apple cider, green tea, ginger, turmeric, cinnamon, and more. Celebrities often share how certain ingredients help them burn fat and look good, making their fans enthusiastic about using them as well.

No scientific evidence supports the claims that any of these ingredients on their own significantly shrink fat cells. They may indirectly and minimally support weight loss by helping to lower blood sugar levels, balance certain hormones, and increase satiety. Therefore, they can only be an addition to a balanced diet.

Myth 5: Counting Calories

The basic, non-negotiable principle of weight loss is to consume fewer calories than you expend. That part of the “calorie counting” myth is true. However, many people believe that all calories are created equal and that they only need to ensure their daily calorie intake doesn’t exceed a recommended amount for weight loss (e.g., 1500 kcal).

One 3.5 oz chocolate bar has approximately the same number of calories (600 kcal) as grilled tuna with bean and tomato salad. One 8-oz bag of potato chips has twice the amount (1,200 kcal). If you eat one chocolate and one bag of chips, you have already consumed the total daily caloric value you need to maintain optimal weight. If you also have that tuna and salad, you’ll gain weight.

When you eat calorie-dense instead of nutrient-dense meals, the body craves more food to compensate for the lack of nutrients. This is why many people end up eating twice or three times more calories than their daily value, which leads to more weight gain. In addition to increased weight, they also frequently develop health issues due to nutrient deficiencies.

Myth 6: Exercise Only

Exercise, along with a balanced diet, is the pillar of health. Vast evidence proves its beneficial effects on various health markers. However, when it comes to weight loss, on its own, exercise has a minimal effect. People who continue to eat large amounts of refined sugars and processed foods, can’t burn those calories with exercise.

Depending on the person’s weight and speed, an hour of jogging burns approximately 400-700 calories. The same goes for swimming and aerobic activity. Riding a bicycle, walking, and weightlifting burn less. This means that an hour of high-intensity training daily is required to burn the calories from one 3.5-oz chocolate. For many people, that is an unrealistic goal. Furthermore, many people consume more than one chocolate bar’s worth of extra calories per day.

Exercise enhances dopamine release, improves mood, and helps people adopt healthier lifestyles, including balanced nutrition, but it is only one piece of the weight-loss puzzle.

Myth 7: Intermittent Fasting as the Magic Bullet

Intermittent fasting has become popular in the past decade. This eating practice involves eating and drinking during a set time window and fasting for the rest of the period. Popular intervals include:

• 8/16 - Eating for eight hours, fasting for 16 hours.
• 12/12 - Eating and fasting for 12 hours each.
• 5:2 - Five days of regular and two days of restricted eating.

When it comes to intermittent fasting for weight loss, studies show inconsistent results. Some suggest the method may encourage weight loss, while others don’t show any difference between intermittent eating and other weight-loss approaches.

It may help people who tend to snack at night, putting a clear ban on their unwelcome habit. However, time-restricted eating only works if the calories consumed during the eating time window do not exceed the number of calories burned during the day.

Myth 8: Beverages Don’t Affect Weight

Overweight people are often unaware of how much weight they put on only by drinking sugary beverages daily. These include soft drinks, coffee with sugar and cream, alcoholic beverages, and even smoothies. A glass of each adds at least 100 kcal to the daily calories, and often more.

To jumpstart your weight-loss journey, eliminate added calories from beverages and go for healthier options – coffee and herbal teas without sugar, smoothies with low-calorie fruits and vegetables (and without additional flavor enhancers, such as peanut butter), and water with lemon and cucumbers.

Myth 9: Supplements Can Do Magic

Dietary supplements that promise impressive weight-loss results are not backed by science. Products that healthcare providers sometimes recommend usually have a modest effect on weight loss, but they help regulate other health factors hindering weight loss.

For example, chromium is said to reduce cravings, increase lean muscle mass, and promote fat loss. Green tea is shown to reduce fat absorption, potentially aiding weight loss. Carnitine increases fatty acid oxidation, with a modest effect on weight. Other common ingredients in supplements for weight loss show promise, but current evidence is limited.

Doctors who prescribe dietary supplements to overweight patients emphasize their role as support to other necessary weight-loss strategies, including decreased food intake, balanced nutrition, and regular exercise.

Note: Learn about the most effective weight-loss products to date and how to take them.

Myth 10: Weight Loss as an Aesthetic Goal

Our appearance-focused mindset is perhaps the biggest obstacle to reaching and maintaining a desired weight. Most people want to lose weight to look good, and they want quick results. The inherent slow progression of weight reduction clashes with the patient’s desires, and the frustration often leads to more food intake and weight gain.

Understanding that optimal weight is primarily about good health, maintained with permanently balanced nutrition and regular physical activity, yields better and more long-lived results.

Note: If you need help creating a strategy for sustainable weight loss, check out our customized medical weight-loss programs. They are tailored to each patient based on their unique health condition and goals.

Conclusion

Many overweight people struggle to shed excess pounds because they continue to cling to deeply rooted weight-loss myths that don’t lead to sustainable results. The best approach is to unlearn most of the advice we see every day in the media and prepare for a life-long change in habits that will eventually lead to weight loss.

Our medical weight loss experts at Vibrant Vitality Clinic can help you get started.

Celery has been in the spotlight lately, with celebrities and health influencers swearing it does magic for the skin, weight loss, and overall health. Non-expert advice aside, celery is of great interest to researchers who’ve found the plant has various health benefits, validating its centuries-long use in traditional medicine.

This article lists celery benefits and explains how to include more celery in your diet and enjoy its healthful effects. 

Celery Benefits

Celery has been extensively researched. The following benefits are either backed by science or through anecdotal evidence.

1. A Powerful Antioxidant

Celery has potent antioxidant properties thanks to compounds like flavones (apigenin, luteolin), phenolic compounds (p-coumaric, caffeic, and ferulic acid), tannin, saponin, and vitamins A, C, and E. They neutralize free radicals, decrease oxidative stress, and have a healing effect.

2. Decreases Inflammation

Chronic inflammation can exacerbate existing and create new, life-threatening health concerns. Several studies have confirmed celery’s anti-inflammatory potential, especially that of celery stalks and leaves. The plant contains flavonoids, such as apigenin, apigetrin, apiin, and luteolin, which suppress pro-inflammatory cytokines and help reduce inflammation in the body.

3. Helps Improve Cardiovascular Health

Heart disease is the leading cause of death, and many people take medications to regulate high blood pressure, glucose, and cholesterol levels. Doctors encourage patients to introduce heart-healthy foods into their diets, such as celery, to enhance the effects of therapy or as a preventative measure to protect the heart. Studies show celery seeds have antihypertensive effects, help lower blood glucose, and decrease serum lipid levels. The plant is particularly rich in vitamin K, essential for regulating blood clotting.

4. Helps Improve Gut Health

Our gut health is vital for the proper functioning of other bodily functions, including metabolism and hormonal activity. Studies suggest celery is an effective gut microbiota modulator, helping to increase the amount of beneficial bacteria (e.g., Lactobacillus) and decrease the amount of harmful bacteria (e.g., Helicobacter). The plant contains a lot of fiber, aiding digestion and regular bowel movement.

5. May Improve Immunity

An excessive immune response can lead to severe diseases, including auto-immune and neurodegenerative disorders. Small studies reveal celery root may have immunosuppressant properties, helping to decrease the inflammatory effects of T lymphocytes – a type of white blood cells.

Note: Celery contains all of these 10 immunity-boosting vitamins.

6. Provides More Energy and Vitality

Celery has a rich nutrient profile, including vitamins and minerals the body uses to create energy, such as vitamin B, magnesium, manganese, potassium, vitamins C and K, and more. It also has a high water content, helping to rehydrate the body and increase energy levels.

7. May Increase Testosterone Production

Animal studies suggest celery protects the testes against substances that may cause them damage thanks to the antioxidant activity of flavonoids present in the vegetable. Studies suggest that celery may increase total sperm count, motility, and testosterone levels, potentially improving male fertility.

8. May Improve Female Sexual Function

In a study following women with sexual dysfunction, researchers found that six weeks of celery seed consumption significantly improved sexual desire and reduced pain during intercourse. The treatment was well-tolerated, suggesting celery may provide a safe and effective solution for low sex drive in women.

9. May Promote Hair Growth

Celery has several nutrients that may promote hair growth and increase its thickness:

• Vitamin A – Regulates sebum production and keeps the scalp moisturized.
• Vitamin K – Helps transport nutrients to hair follicles.
• Vitamin C – Protects hair follicles from damage caused by free radicals.
• Silica – Helps deliver nutrients to hair follicles and may strengthen the hair.

10. May Improve Skin Health

Anecdotal evidence suggests regularly drinking celery juice evens skin tone and reduces aging signs. It contains nutrients that promote collagen production (vitamins C, K, and B9), clear the skin by eliminating toxins (dietary fiber), and help repair damaged skin cells (vitamin A). In addition, celery’s high water content (about 90%) intensely hydrates the skin, improving its appearance.

Furthermore, research shows celery seeds may help treat chronic skin disorders, including psoriasis.

11. May Improve the Mood

People who regularly consume celery juice report it has a calming effect and observe fewer mood swings. Celery is a good source of potassium, which helps regulate stress-induced hormones. Apigenin and luteolin may also contribute to the plant’s soothing effects as they reduce inflammation, which is known to trigger mood disorders.

A preliminary study suggests celery’s antioxidant and anti-inflammatory properties may help treat anxiety and depression.

Note: For more ways to improve overall mood, check out our guide to mood-boosting supplements.

12. May Improve Cognitive Skills and Prevent Neurological Diseases

Inflammation can degrade nerve cells and negatively impact brain health. Luteolin and apigenin in celery inhibit inflammatory molecules in the brain, improving age-related memory and cognitive skills and helping to prevent neurological disorders. Folate (vitamin B9) also contributes to celery’s neuroprotective effects by aiding in serotonin and dopamine synthesis.

13. Has Anti-Obesity Effects

Studies show celery may suppress the release of leptin and adiponectin, hormones related to the production and accumulation of fat cells. This activity, along with celery’s blood sugar lowering and anti-inflammatory properties, confirms the vegetable’s potential in helping to treat obesity.

14. May Promote Weight Loss

Alone it will not get rid of excess pounds, but celery may accelerate weight loss when combined with other weight-reduction methods. It is a high-fiber, high-water vegetable, that curbs appetite, promotes satiety, and helps the body release toxins and excess water. A study on the use of fermented celery juice showed it significantly suppressed weight gain and visceral fat accumulation.

15. Mitigates Arthritis

Celery has been used in Asian medicine for centuries to alleviate arthritis and gout symptoms. Animal studies have confirmed the plant’s therapeutic potential for these conditions, mostly through anti-inflammatory and antioxidant activity.

16. May Help Reduce the Risk of Cancer

A review of studies on the effects of dietary flavonoids on colorectal cancer shows these compounds, especially apigenin, may decrease the risk of this form of cancer. Celery contains a high concentration of this apigenin, which may help destroy cancer cells through autophagy and apoptosis (cell death) in the early tumor phase.

DISCLAIMER: Note that most studies on celery are conducted on animals, and more research is needed to confirm the plant’s medical benefits to humans.

Nutritional Profile of Celery

Celery is low in calories and rich in health-enhancing nutrients. People use all celery parts for meals: its seeds, stalks, leaves, and roots.

The following table shows their different nutritional profiles per 100 grams.

Celery leaves have a similar nutritional profile as celery stalks, depending on the variety and how they are grown. The leaves typically have a higher concentration of vitamin K and zinc, while stalks may have more calcium.

How to Include More Celery in Your Diet

All celery parts are edible but not equally tasty. People mostly use celery root and stalks, either raw or cooked. They make a fine addition to soups, salads, and stews. Celery stalks are especially popular juiced or dipped in sauce.

Some quick ideas to add more celery to your diet include:

• Adding celery root to cook with other ingredients in your soup.
• Dipping crunchy stalks in hummus.
• Stuffing celery stalk channels with peanut butter or cream cheese.
• Blending celery stalks instead of juicing them to keep dietary fiber.

Since celery seeds have the highest concentration of vitamins and minerals, include them in your meals. Sprinkle them on a salad or mix ground celery seeds with your meal. Unlike stalks, celery seeds are calorie-dense, so use them sparingly. 

Celery Risks and Side Effects

Research shows celery is a potent allergen, mostly due to proteins in the plant. The symptoms are usually atopic – itching, swelling, rashes, and difficulty breathing. In rare cases, it may cause anaphylactic shock.

High celery intake may increase the risk of kidney stone formation in people with a history of kidney stones due to oxalates in the plant.

Pregnant women are advised to avoid celery because it may cause uterine contractions and bleeding.

One study observed hyperthyroidism with frequent celery consumption.

Celery may negatively interact with some medications, including those for high blood pressure, blood clotting, thyroid function, and sedatives. Consult your doctor about how to properly add celery into your diet. 

Conclusion

Celery is widely recognized and researched for its therapeutic potential. Its rich nutrient profile supports heart and brain health and possibly aids weight management. However, celery alone isn’t enough to improve our health. Add more beneficial fruits and vegetables, including celery, into your diet and start exercising to see a positive change in your wellbeing.