Common Food Intolerances Symptoms and How to Manage Them

Types of Food Intolerances

Food intolerance occurs when the digestive system reacts poorly to certain foods. Understanding the type is essential for avoiding triggers and managing symptoms.

Primary Types

• Lactose Intolerance: Caused by a deficiency in the lactase enzyme, leading to issues with dairy products.
• Gluten Intolerance (Non-Celiac): Sensitivity to gluten without immune-mediated damage.
• Fructose Intolerance: Difficulty absorbing fructose, often found in fruits and sweeteners.
• Histamine Intolerance: A reaction to foods containing high levels of histamine, like aged cheese or wine.

Secondary Types

• Food Additive Intolerance: Triggered by preservatives, colourings, or artificial flavourings.
• Sulfite Sensitivity: Often found in processed foods, wines, or dried fruits.

Food Intolerance Common Causes

Food intolerance is typically caused by a lack of certain enzymes required to digest certain meals. The exact reason why some individuals develop food intolerances remains unclear.

However, certain gastrointestinal conditions can make one more susceptible to food sensitivities, such as:

• Celiac disease
• Inflammatory bowel disease (IBD), including Crohn's disease and ulcerative colitis

Common Food Intolerances include

Lactose

People with lactose intolerance do not have enough lactase enzyme to break down lactose, a sugar present in milk and dairy products. This is the most common type of food intolerance.

Histamine

Histamines are naturally present in foods like cheese, pineapples, bananas, avocados, and chocolate. Red and some white wines also contain histamines. Individuals who are histamine intolerant do not create sufficient diamine oxidase enzymes to degrade this molecule.

Gluten

Gluten is a protein found in wheat, rye, and barley. Gluten sensitivity differs from celiac disease, an autoimmune disorder where gluten damages the small intestines. Those with non-celiac gluten sensitivity have difficulty digesting gluten without the autoimmune response.

Conditions that Cause Food Intolerance

Underlying health conditions can influence how the body reacts to food substances.

• Irritable Bowel Syndrome (IBS)
• Celiac Disease (gluten intolerance is often confused with it)
• Lactase deficiency
• Inflammatory Bowel Disease (IBD)
• Small Intestinal Bacterial Overgrowth (SIBO)
• Pancreatic insufficiency

Food Intolerance Related Symptoms

Symptoms of food intolerance typically occur soon after consuming certain foods and primarily affect the digestive system. Common symptoms include:

• Bloating
• Excess gas
• Stomach pain
• Diarrhea
• Migraine
• Headaches
• A runny nose
• Malaise, which is a general feeling of being under the weather

When to See a Doctor?

Although food intolerance is not life-threatening and rarely requires emergency care, it is advisable to consult a doctor to evaluate your symptoms. Avoiding foods that trigger symptoms is a good first step, but professional guidance ensures you manage your diet effectively and maintain nutritional balance:

• Severe dehydration from persistent diarrhoea
• Blood in stool
• Unintended weight loss
• Signs of malnutrition
• Daily digestive symptoms
• Cravings or aversions followed by discomfort
• Intolerance to multiple food groups

Food Intolerance Diagnosis & Tests

Diagnosis is based on clinical history, elimination diets, and, in some cases, laboratory evaluation.

Physical Exams

• Nutritional status review
• Abdominal examination

Lab Tests

• Hydrogen breath test (for lactose/fructose intolerance)
• Complete blood count and vitamin levels (to assess for malabsorption)

Imaging Tests

• Abdominal ultrasound (if structural concerns)

Specialized Diagnostics

• Elimination and reintroduction diets under supervision
• Stool analysis for inflammation or infection

Food Intolerance Treatment & Management

Managing food intolerance primarily involves dietary adjustments and symptom management. Once the intolerance is identified, modifying your diet is crucial. Treatment options include:

Medications

• Digestive enzyme supplements (e.g., lactase)
• Antispasmodics or anti-diarrheals (if advised by a doctor)

Therapies

• Nutritionist-guided meal planning
• Gut microbiome restoration (e.g., probiotics)

Prevention Tips

• Keep a food diary to track symptoms and triggers
• Eat smaller, more frequent meals
• Stay hydrated and avoid skipping meals

Home Remedies

• Ginger tea to ease nausea
• Fennel seeds to reduce bloating
• Warm compress for abdominal discomfort

Lifestyle Changes

• Avoid trigger foods completely or limit intake
• Focus on fresh, whole foods
• Read food labels carefully for hidden ingredients

Understanding and managing food intolerance is key to improving digestive comfort and overall quality of life, early identification and personalized dietary adjustments can make a significant difference.