Incorporating “superfoods” into your diet can provide a powerful boost of antioxidants and nutrients that help fight illness. However, recent studies indicate that not all superfoods are as beneficial as they seem. In fact, certain popular superfoods may lead to some uncomfortable symptoms for many people.
Unlike a food allergy—which can lead to severe reactions such as anaphylaxis—food sensitivities arise from digestive issues that prevent proper food breakdown. Factors contributing to these sensitivities may include genetic predisposition, environmental influences, or lifestyle choices.
“Food sensitivities can manifest in a wide array of non-specific symptoms that vary in intensity,” explains Dr. Elena Salagean, MD, an allergy consultant at Holistic Allergy in the UK. “This variability makes them challenging to diagnose. Symptoms can range from bloating and nausea to abdominal pain, diarrhea or constipation, acid reflux, headaches, brain fog, itching, and skin rashes.”
The Healthy @ Reader’s Digest explored the report results and examined the science behind why individuals may develop food sensitivities to the following five superfoods.
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Chia Seeds
Chia seeds contain a moderate level ofsalicylates, a natural compound found in certain plants, including various fruits, vegetables, and spices. Dr. Salagean notes that salicylates may trigger gastrointestinal issues and, in some cases, even symptoms similar to asthma or allergies.
Additionally, chia seeds havelectins, which could lead to food intolerances. Lectins are proteins found in the carbohydrates of many plant foods, including beans, lentils, soybeans, and peanuts. While research remains limited, experts suggest that lectins may cause intolerances, especially in individuals with existing gastrointestinal conditions.
Like chia seeds, goji berries contain a moderate amount of lectins. While cooking can make foods with lectins easier to digest, goji berries are typically dried, which can maintain their lectin content and potentially cause discomfort regardless of preparation. They also have a notably high salicylate content.
A 2012 study inThe Journal of Allergy and Clinical Immunology indicated that goji berries may provoke allergic reactions due to their “high allergic potential and cross-reactivity” with other plants like tomatoes, nuts, and certain herbs. Individuals allergic to these plants may experience symptoms upon consuming goji berries, although further research is warranted.
As noted by the Mayo Clinic, excessive consumption of flaxseed without adequate water can lead to discomfort. Because flaxseed is rich in fiber, not drinking enough water can result in bloating, gas, and diarrhea.
Cranberries are also high in salicylates. Specifically, the blog from Mount Sinai health system indicates thatsalicylic acid is a component of cranberries, which is found in aspirin and used topically to treat certain types of acne.
Individuals allergic to salicylic acid may experience discomfort after consuming cranberries.
While green tea is celebrated as a superfood with numerous health benefits, it does contain tannins, which can cause adverse reactions in some individuals. According to Dr. Salagean, “similar to red wine, tannins can induce stomach upset and headaches for some people.”
Tannins can irritate the digestive system, leading to issues such as diarrhea and stomach discomfort.
Some allergy professionals express skepticism about the accuracy of at-home food sensitivity tests.
Dr. Salagean explains that these tests measure immunoglobulin levels (IgG); elevated IgG levels may indicate an infection or an inflammatory response to an autoimmune condition. Through these tests,IgG levels are assessed to determine if a physiological reaction occurs in response to specific foods. Although these tests claim that high IgG levels are indicative of food sensitivities, the American Academy of Allergy Asthma & Immunology has reported that these tests have not been scientifically validated as accurate indicators of food sensitivities, and elevated IgG levels might simply reflect a normal immune response.
Nonetheless, there is evidence suggesting that these five superfoods can provoke food sensitivities based on how the body reacts to their chemical and protein content. If you experience symptoms like bloating, nausea, stomach pain, diarrhea, acid reflux, or headaches after consuming these foods, you may have an underlying sensitivity.
Dr. Salagean recommends maintaining a food diary to identify any specific foods causing discomfort and discussing options with a healthcare professional.
