It has taken me a long time to find my sensitivities, and through trial and repetitive elimination and then trying the food for a reaction confirmed them. Some sensitivities have an immediate reaction, some are slower to notice.
Grains are one that is elusive. After I have been grain free for about 4 months or so, I can markedly tell how well I feel and all gastric distress is completely gone. If I then eat one slice of bread, or a serving of grains, there is no immediate gastric problems. This was hard for me for a long time, because I would then assume it wasn't the grains. I would then eat a bit more and of course soon I was consuming too much and KAPOW....I would get the gastric distress and bloat and so on.
I worked with a doctor on this for awhile, he wanted to test for Celiac Disease and it meant having a few biopsies taken of the intestinal lining. I would be tested while freely eating grains and then again after being grain free, then reintroduce grains again for another test. I was not covered by health insurance at the time so I asked him if it was ok simply to go grain free and not get diagnosed. He smiled and said if grains make you sick, stop eating them. lol. I loved that doctor.
My only advice is to really take the time to go completely free of the food so that you can note how you feel and keep a notebook or spreadsheet about it. Then when you introduce the food back in, see what the amount is and the time it takes to react to it. For me, I know that a slice of bread or one serving won't make me sick, but if the desire for the food increases to the point where I cannot (or rather do not want to) control it, then it is best to leave it well enough alone.
It will be an interesting journey for you and part of the process of finding the best foods for your body and your health.
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