What Is Food Intolerance and How Can You Get Rid of It?

Unfortunately, not everyone can eat whatever they fancy. Something called food intolerance can stand in the way. If you suffer from a food intolerance, suspect you might have one, or simply want to learn more about the topic, keep reading. In this article, we’ll explain what food intolerance is, how it differs from a food allergy, and how to deal with it.

What is food intolerance?

Food intolerance is the body’s adverse reaction to certain foods. It is not an immune response — rather, it’s a sensitivity to particular substances found in food. This sensitivity means the body has a reduced ability to digest a specific food or one of its components. The underlying cause is typically a metabolic disorder.

How does intolerance develop?

Food intolerance results from a lack of digestive enzymes produced by the digestive system and endocrine glands — think saliva, gastric juices, and bile. These enzymes break down food components into smaller elements that the body then uses to build and support cells. Without adequate digestive enzymes, vitamins, minerals, and hormones cannot function properly.

Insufficient production of digestive enzymes can be caused by poor eating habits. Overeating, frequent consumption of fried foods, and diets high in fats, carbohydrates, and proteins really don’t do your body any favours.

Genetic factors also play a role in the development of food intolerance. Sometimes even inadequate chewing can contribute. Food intolerance can also develop in children.

What are the types of food intolerance?

Lactose intolerance — the inability to digest milk — is one of the most common types. Gluten intolerance is another widespread issue, and its symptoms can vary significantly from person to person. The most severe form of gluten intolerance is a condition you probably know as coeliac disease. Let’s briefly go through the main types of food intolerance:

• Lactose intolerance – This involves the inability to digest lactose, the sugar found in dairy products.
• Fructose intolerance – Some people struggle to digest fructose, a natural sugar found in fruit and certain sweeteners.
• Histamine intolerance – This is the body’s inability to break down histamine, a substance found in fermented foods, cured meats, aged cheeses, and fermented alcoholic drinks such as beer and wine.
• Gluten intolerance – The most severe form is coeliac disease, in which the body reacts to gluten found in cereals — specifically wheat, barley, and rye.
• Intolerance to certain food additives – People can be sensitive to salicylates, sulphites, and other additives commonly used as preservatives in food.
• Caffeine intolerance – Some individuals don’t tolerate large amounts of caffeine well, although caffeine intolerance is relatively rare.

You might also be interested in: Gluten allergy

What is the difference between allergy and intolerance?

A food allergy is an immune response. The body’s immune system identifies a substance in food as dangerous and begins producing antibodies. The allergic reaction can manifest as various symptoms — from itching and swelling to breathing difficulties. In serious cases, a food allergy can be life-threatening.

Just to recap: food intolerance is a metabolic disorder linked to the body’s inability to process a particular substance in food. The immune system is not involved. The root of the problem is a deficiency in the enzymes needed for digestion.

An allergic reaction usually appears within minutes — at most within two hours of consuming the allergen. By contrast, symptoms of food intolerance may not show up for several hours, days, or sometimes even weeks after eating the problematic food.

Read more about food allergies.

How do I know if I have an intolerance?

Recognising a food intolerance can sometimes be quite tricky, because the symptoms often resemble other conditions — including allergies. Judge for yourself; common signs of food intolerance include:

• Digestive issues – Stomach pain, bloating, diarrhoea, or constipation after eating a particular food.
• Skin problems – Itching, rashes, red patches, or skin swelling.
• Sudden fatigue – An unusual level of tiredness or drowsiness that appears after eating.
• Headaches – Frequent headaches or migraines linked to the consumption of specific foods.
• Mood changes – Your mood may fluctuate often. Irritability and low mood are common with intolerance.
• Muscle or joint pain – Uncomfortable sensations in muscles or joints after eating.

You might also be interested in: What is histamine intolerance and what are its symptoms?

How to test for food intolerance

If any of the symptoms listed above are bothering you but aren’t severe, consider trying a home test. You could start with an allergy test — hopefully it comes back negative so you can rule out an allergy. Then try a gluten intolerance test to rule out coeliac disease as well.

Of course, it’s also a good idea to seek professional help. A specialist can carry out laboratory tests, which may include:

• ELISA (Enzyme-Linked Immunosorbent Assay) – One of the most widely used immunological methods, designed to detect immunoglobulins associated with substances in food.
• LTT (Lymphocyte Transformation Test) – This test monitors the reaction of white blood cells (lymphocytes) to specific foods. However, its reliability is often debated.
• Application tests – Some laboratories offer tests where patients apply blood samples to special filters, which are then analysed to evaluate reactions to various foods.

TIP: What are the signs of a meat allergy and what can you do about it?

How to get rid of food intolerance

Treating food intolerance is a complex process that requires an individual approach and close cooperation with a nutritionist or doctor. It all starts with a proper diagnosis. Once a food intolerance is confirmed, the following steps may be recommended:

• Elimination diet – You’ll likely be advised to remove the offending food from your diet for at least 3 months.
• Personalised meal plan – A tailored eating plan needs to be created — one that not only avoids the problematic foods but also covers all your nutritional needs. To prevent deficiencies and ensure your body still gets enough vitamins and minerals, you might consider dietary supplements. Just read the ingredients carefully to make sure they don’t contain the substance that causes you trouble.
• Digestive support – Taking supplements or consuming foods that contain specific enzymes (e.g. lactase for lactose intolerance) can help improve digestion.
• Careful reintroduction – Gradually reintroducing the foods you’ve been avoiding should be done under professional supervision, with a specialist monitoring how your body responds.
• Food diary – Regularly tracking symptomatic changes and recording them in a food diary helps identify additional specific foods and situations that may trigger problems.
• Overall lifestyle changes – Other lifestyle adjustments are important too. Learn to manage stress, make sure you get enough sleep, and stay physically active on a regular basis.

TIP: How to recognise a gluten allergy in children

Do you have a food intolerance but don’t want to give up sweet treats? Get inspired by Frutiko’s range of healthy cakes, prepared with various diets and food restrictions in mind. Whether you need gluten-free or lactose-free options, you can enjoy a dessert that’s not only delicious but also safe for your health — even with an intolerance. 🎂

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