How To Solve Food Allergies, Sensitivities, And Intolerances

Allergies, sensitivities, and intolerances refer to adverse reactions to certain foods. They might not be life-threatening but can still impact the quality of life. Here I will help you understand the difference and show you how to solve food allergies, sensitivities, and intolerances in the best possible way.

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Food intolerance is a non-immune reaction to food, meaning that it doesn’t involve the immune system.

It’s caused by an enzyme deficiency that stops the body from digesting certain foods, as it happens in lactose intolerance, or by an adverse reaction to certain food additives.

Food sensitivities, also called “non-IgE mediated food hypersensitivity“, refer to an immune system response that is not an immediate allergic reaction but can still cause symptoms such as bloating, gas, and diarrhoea, as well as other symptoms such as headaches, skin rashes, and fatigue. 

Food allergies, on the other hand, are immune reactions to food proteins.

They can cause severe and potentially life-threatening symptoms such as anaphylaxis.

The severity of the reactions makes it the easiest one to diagnose and manage, as the only possibility is to cut off the trigger food completely.

It’s important to note that food allergies, sensitivities, and intolerances can be challenging to diagnose and manage, and a proper medical evaluation is recommended.

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The Most Common Food Allergies, Sensitivities And Intolerances are:

1. Lactose intolerance: difficulty digesting lactose, a sugar found in dairy products.
2. Gluten intolerance (celiac disease): difficulty digesting gluten, a protein found in wheat, barley, and rye.
3. Fructose intolerance: difficulty digesting fructose, a type of sugar found in many fruits and some sweeteners.
4. Histamine intolerance: a reaction to high levels of histamine in certain foods, such as fermented products, aged cheeses, and red wine.
5. Soy allergy: the most common allergy seen in children.
6. Egg intolerance: an adverse response to egg consumption. One can be intolerant to egg whites, yolks or both.
7. Nut allergies: walnut, almond, hazelnut, pecan, cashew and pistachio are the most common nut allergies. One can be allergic to all or just one of them.
8. Shellfish allergies: it includes crustaceous and molluscs, being shrimps the most common allergy among children and adults.
9. Fish allergies: tuna, salmon and halibut are the most common ones.

It’s important to note that food sensitivities and intolerances can vary from person to person and can also change over time.

Consult with a doctor or a registered dietitian for proper diagnosis and management.

Symptoms Of Food Sensitivities And Intolerance

Food sensitivities and intolerances can cause a range of symptoms, including:

• Gastrointestinal symptoms: bloating, gas, diarrhoea, constipation, abdominal pain
• Skin issues: itching, rashes, hives
• Respiratory problems: runny nose, congestion, sneezing
• Fatigue or weakness
• Headaches
• Joint or muscle pain
• Irritability or mood changes
• Brain fog or difficulty concentrating

Note that not everyone will experience the same symptoms and they can also vary in severity and duration.

Symptoms can develop quickly after consuming the problematic food or may take several hours or even days to appear.

How To Solve Food Allergies, Sensitivities And Intolerance

Minimising food sensitivity and intolerance naturally typically involves the following steps:

1. Identifying the trigger food(s): Keeping a food diary to track symptoms and their triggers can help determine which food(s) may be causing an adverse reaction.
2. Gradually eliminating trigger foods: Once trigger foods are identified, gradually eliminating them from the diet and monitoring symptoms can help confirm their role.
3. Adopting an elimination diet: it involves removing common allergens, such as dairy, gluten, and soy, for a certain period and then slowly reintroducing them one at a time.
4. Eating a varied diet: Eating a wide variety of nutrient-dense foods can help reduce the likelihood of developing sensitivities or intolerances.
5. Supporting gut health: A healthy gut microbiome can help reduce the likelihood of developing sensitivities or intolerances. To support gut health, eat a balanced diet, get enough sleep, manage stress, and consider probiotics.

These steps may not work for everyone, and some individuals may require medical intervention.

If symptoms persist, it’s recommended to consult with a doctor or registered dietitian.

Final Thoughts

Food allergies, sensitivities and intolerance must be taken seriously as it may have a negative impact in the quality of life and overall health.

Prevention is always the best approach, but if the conditions have already developed, the tips above will help you manage them in the best possible way.

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