In food intolerance, your body has trouble digesting certain foods or ingredients. Food intolerance is not life-threatening like food allergies and does not involve the immune system. In spite of this, food intolerance can affect your quality of life and cause unpleasant symptoms.
There are many possible causes of food intolerance, such as:
Lack of enzymes: Enzymes are substances that help break down food in your digestive system. You may experience food intolerance if you do not have enough enzymes to digest certain foods. A lactose intolerance, for example, occurs when lactase, a sugar found in milk and dairy products, is not broken down by the enzyme lactase.
There are some people who are sensitive to chemicals found in food, such as caffeine, alcohol, artificial sweeteners, preservatives, or colorings. These substances may trigger symptoms such as headaches, nausea, or mood changes.
Irritable bowel syndrome (IBS): IBS is a disorder affecting the large intestine that can cause abdominal pain, bloating, gas, diarrhea, or constipation. Some people with IBS may have food intolerances to wheat, dairy, or fructose.
Other factors: Some other factors that may contribute to food intolerance include stress, medication, infection, or underlying diseases.
The symptoms of food intolerance may vary depending on the type and amount of food consumed, and the individual’s sensitivity. Some common symptoms of food intolerance include:
Abdominal pain or cramps
Bloating or gas
Diarrhea or constipation
Nausea or vomiting
Headache or migraine
Fatigue or weakness
Skin rash or itching
Joint pain or inflammation
Mood changes or irritability
The symptoms of food intolerance may occur within minutes to hours after eating the offending food, and may last for several hours or days.
There is no definitive test to diagnose food intolerance, so identifying the cause can be challenging. To diagnose food intolerance, keep a food diary, which records what you eat and drink, as well as any symptoms you experience. Afterward, you can try eliminating the suspected foods from your diet for a few weeks, and see if your symptoms improve. You can also reintroduce these foods one by one, and see if your symptoms return. It is called an elimination diet, and it can help you identify your triggers and avoid them in the future.
As an elimination diet may not be suitable for everyone, and if not done properly, it may result in nutritional deficiencies, it should be done under the supervision of a doctor or dietitian. Especially if you have any medical conditions or take any medications, you should consult your doctor before starting an elimination diet.
The treatment of food intolerance focuses primarily on avoiding or limiting the foods that cause your symptoms. You may also have to take supplements or medications to help with your digestion, such as enzyme pills, antacids, or probiotics. It is important to consult your doctor before taking any supplements or medications for food intolerance, as these treatments may not work for everyone. Additionally, they can have side effects or interact with other medications.
You may be able to tolerate the offending foods in small quantities, or you may be able to reduce their effects by eating them with other foods. Those who are lactose intolerant, for instance, may be able to drink small amounts of milk, or eat dairy products with other fiber or fat-containing foods. If you gradually introduce certain foods into your diet, you may also be able to build up your tolerance to them over time. This may not work for everyone, and you should always listen to your body and respect your limits.
The prevention of food intolerance depends on the cause and the type of food involved. Some general tips to prevent or reduce food intolerance include:
Eat a balanced and varied diet, with plenty of fruits, vegetables, whole grains, lean protein, and healthy fats.
Avoid or limit foods that you know or suspect cause your symptoms, and read food labels carefully to check for any hidden ingredients or additives.
Eat smaller and more frequent meals, and chew your food well.
Drink plenty of water, and limit your intake of alcohol, caffeine, and carbonated drinks.
Manage your stress levels, and practice relaxation techniques such as deep breathing, meditation, or yoga.
Exercise regularly, and maintain a healthy weight.
Seek medical advice if you have any concerns or questions about your food intolerance, or if your symptoms are severe or interfere with your daily life.
