So you’ve identified your food intolerances using one of our food intolerance tests. You’ve taken the first step on your journey to improved health. Your next step is most probably to perform an elimination diet. Time to get those foods out of your diet that is causing the symptoms that first prompted you to take the test. But when you’re removing any foods from your diet, it is essential to consider the nutritional value you may be losing.

When you’re removing foods, you’re also eliminating essential vitamins and minerals that are essential to good health. This is why we’ve compiled a list of foods that can help you replace any lost vitamins and minerals. Simply find out the vitamins and minerals your problem food is rich in and identify an alternative below!

Vitamin A – (Benefits eye health, bone health, reproduction)

  • Liver
  • Beef 
  • Lamb

B Vitamins (Benefits red blood cell production, healthy brain function, cardiovascular health)

  • Oats
  • Quinoa
  • Brown Rice

quinoa food intolerance tests
Vitamin C (Antioxidant properties, lowers blood pressure, fights heart disease)

  • Oranges
  • Kiwi
  • Brussel Sprouts

Vitamin D (Promotes healthy bones & teeth, supports lung function, boosts immune system)

  • Butternut Squash
  • Pumpkin
  • Eggs

Vitamin E (Maintains skin moisture, helps wound healing, treats eczema)

  • Avocado
  • Almonds
  • Broccoli

Vitamin K (Helps with blood clotting, aids bone metabolism, protects against haemorrhage)

  • Spinach
  • Kale
  • Turnip

spinach food intolerance tests
Calcium

  • Watercress
  • Mozzarella
  • Broccoli

Magnesium

  • Smoked Salmon
  • Olive Oil
  • Tofu

Zinc

  • Mussels
  • Hazelnuts
  • Pine Nuts

Iron

  • Pumpkin Seeds
  • Sunflower Seeds
  • Chicken Live

sunflower seeds food intolerance tests
Phosphorus

  • Brown Rice
  • Chicken
  • Turkey

Potassium

  • Dried Apricots
  • Sweet Potato
  • Blueberries

There are many, many more vitamins and minerals, but these are the most common deficiencies and most essential to good health. By substituting in these foods to replace any lost vitamins, you should maintain a good level of health.

Food Intolerance Tests

If you haven’t already taken one of our food intolerance tests to identify foods that could be causing you symptoms such as bloating, fatigue, headaches and many more, you should consider one today. We have a range of food intolerance tests to suit all budgets.