Citrus Intolerance Guide
Cirtus intolerance guide
Citrus is the combined term used for a genus of flowering trees and shrubs in the rue family (Rutaceae). These plants produce edible
citrus fruits that are eaten fresh after peeling the bitter rind.
Citrus fruits are also commonly juiced and used to complement soft drinks and alcoholic beverages, while the more bitter fruits are used in jams and preserves with sugar to adjust the taste.
Citrus fruits list
- Lemons.
- Limes.
- Oranges.
- Grapefruits.
Citrus intolerance or sensitivity
Citrus fruit sensitivity or intolerance is where a person presents various digestive symptoms after the consumption of citrus-derived products. A less severe condition than an allergy, this condition can still be uncomfortable and embarrassing for the individual. Take our test to find out if you have a citrus sensitivity.
Citrus intolerance symptoms
- Bloating.
- Diarrhoea.
- Tiredness.
- Heartburn.
- Acid reflux symptoms.
- Gas.
Citrus allergy
Allergies to citrus fruits are rare because the ingredient present in them, citric acid, is a simple molecule and the body doesn’t produce antibodies that would trigger any allergic reactions to it.
However, the allergy is sometimes seen in people who have similar pollen allergies, which is known as cross-reactivity. People who are allergic to grasses in particular, may experience allergy symptoms to citrus fruits.
A 2013 study of 72 children and young adults with grass pollen allergies studied exposure to fresh lemon, orange, and clementine with a prick test. It found that 39 per cent of the participants who were allergic to pollen also had sensitivities to citrus.
Natural vs synthetic citrus allergy
Citric acid intolerance food list
Citric acid is added in many different foods to give a tarty flavour, to act as a preservative and to provide a longer shelf life to foods such as:
- Pre-cut and packages fruits and vegetables
- Processed sweets
- Beer
- Wine
- Caramel
- Sorbet
- Ice cream
- Baked goods
Citrus allergy symptoms
- Intense tangling and itching of the lips, tongue, and throat
- Reddening and swelling of the face, lips, and gums
- Rash or hives
- Dry, flaky skin
- Abdominal cramps
- Nausea or vomiting
- Diarrhoea
- Anaphylaxis (rare)
Citrus intolerance nutrition
Citrus foods to avoid
- Raw citrus fruits or juices
- Unripe citrus fruits
- Citrus fruit seeds and rinds
- Vitamin C supplements
- Artificially flavoured sweets
Replacing key nutrients when eliminating citrus
It is imperative that you use alternative items in your diet when undertaking either a short or long term elimination diet to maintain nutrient balance.
Below are good examples or nutritional alternatives when eliminating citrus:
B Vitamins
Oats, rye, buckwheat, brown rice, quinoa, brewer’s yeast, peanuts, mushrooms, soybeans, split peas, pecans, sunflower seeds, lentils, cashews, chickpeas, broccoli, hazelnuts, peppers.
Vitamin C
Strawberries, raspberries, blueberries, cranberries, broccoli, brussels sprouts, cauliflower, peppers, spinach, cabbage, turnip greens, leafy greens.
Potassium
Dried apricots, salmon, mackerel, tuna, monkfish, white beans, lentils, kidney beans, avocado, butternut squash, spinach, mushrooms, bananas, potatoes.
Phosphorus
Brown rice, oats, rye, quinoa, chicken, turkey, pork, liver, sardines, scallops, salmon, mackerel, crab, milk, yoghurt, cottage cheese, sunflower seeds, pumpkin seeds, Brazil nuts, pine nuts, almonds, pistachios, cashews.
Magnesium
Buckwheat, rye, millet, brown rice, quinoa, kelp, almonds, cashews, brazil nuts, peanuts, walnuts, tofu, coconut, soya beans, figs, apricots, dates, prawns, corn, avocado, spinach, kale, broccoli, Swiss chard, turnip greens, collards.
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