Yoga Food, Nutrition, & Recipes

Feeling Sensitive?

For exclusive access to all our stories, including sequences, teacher tips, video classes, and more, join Outside+ today.

Intolerance to even common food products can, in some people, cause symptoms ranging from stomach upset and headaches to nasal congestion and fatigue.


Whole grain or processed flour from the cereal grain (barley, rye, triticale, Kamut, spelt, semolina, and couscous)

Symptoms Gastrointestinal (GI) distress (such as heartburn, gas, abdominal pain, diarrhea, constipation, and bloating), fatigue, headaches, and joint pain

Sources Bread, pasta, baked goods, soy sauce, processed foods

Try Wheat- and gluten-free bread and pasta, tamari


Symptoms GI distress, eczema

Sources Baked goods, condiments, mayonnaise, lecithin

Try Vegan products


Milk, cheese, yogurt, whey, casein (dairy products from goats or sheep may also cause problems)

Symptoms GI distress, nasal congestion

Sources Dairy products, baked goods, pasta dishes with cream sauces, salad dressings, chocolate, processed foods.

Try Soy or rice milk, soy yogurt, vegetable oil spread


Soy milk, soy lecithin, tofu, edamame

Symptoms GI distress, fatigue, eczema

Sources Processed foods, soy sauce, tamari, miso

Try Soy-free products


FD & C Yellow No. 5 food coloring (may be listed as “artificial color”)

Symptoms Asthma

Sources Soft drinks, candy, pastries, jam, cereal, instant pudding, flavored snack chips, canned fish, instant soup mix and bouillon cubes, vitamins and other pills

Try whole, fresh foods or prepared foods made without artificial color


Monosodium glutamate, L-glutamic acid, monosodium salt, hydrolyzed vegetable protein, autolyzed yeast

Symptoms Headache, brain fog, mood swings, heart palpitations

Sources Asian food, condiments, processed snack foods, frozen foods, canned soups, salad dressings, processed meats

Try unprocessed, fresh foods


Symptoms Asthma

Sources Dried fruit, alcoholic drinks, preserved meats, restaurant and takeout food, packaged foods

Try Fresh foods, sulphite-free wine