Have you ever felt bloated, sluggish, or uncomfortable after eating certain foods? You’re not alone. Food intolerances are more common than you might think and can cause frustrating symptoms like gas, abdominal pain, nausea, and digestive discomfort. Unlike food allergies, which trigger an immediate immune response, intolerances can sneak up on you hours later, making it difficult to pinpoint the cause. Understanding which foods your body struggles to process is the first step toward feeling better. Let’s explore some of the most common food intolerances and how they might be affecting your health.
Lactose Intolerance
Lactose intolerance is one of the most prevalent types of food intolerance, affecting many individuals worldwide. It occurs when the body lacks the enzyme lactase, which is needed to digest lactose, the sugar found in dairy products. Symptoms of lactose intolerance may include:
- Gastric bloating
- Diarrhoea
- Abdominal cramps
- Gas and flatulence after consuming dairy products like milk, cheese, or ice cream.
Gluten Sensitivity
Gluten sensitivity or non-celiac gluten sensitivity is another common form of food intolerance. It involves an adverse reaction to gluten, a protein found in wheat, barley, and rye. While not as severe as celiac disease, gluten sensitivity can still cause uncomfortable symptoms such as:
- Digestive issues like bloating, gas, and diarrhoea
- Fatigue and brain fog
- Skin problems like eczema or dermatitis
- Joint pain and inflammation.
Histamine Intolerance
Histamine intolerance occurs when the body has difficulty metabolising histamine, a compound found in certain foods. Excessive histamine levels can lead to various symptoms, particularly in individuals with compromised enzyme function. Common symptoms of histamine intolerance include:
- Skin rashes, hives, or itching
- Gastric symptoms like bloating, diarrhoea, or acid reflux
- Headaches or migraines
- Nasal congestion and sinus issues.
FODMAP Intolerance
FODMAP intolerance refers to difficulty digesting short-chain carbohydrates found in many everyday foods. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are poorly absorbed in the small intestine, leading to fermentation in the gut. This can cause:
- Bloating and excessive gas
- Abdominal pain or cramping
- Diarrhoea or constipation
- Nausea
High-FODMAP foods include onions, garlic, apples, wheat, dairy products, and legumes. Many individuals with Irritable Bowel Syndrome (IBS) find relief by following a low-FODMAP diet, which helps reduce symptoms and improve digestion.
Caffeine Intolerance
Caffeine intolerance occurs when the body has difficulty metabolising caffeine, leading to heightened sensitivity to its stimulating effects. Unlike caffeine addiction or dependence, caffeine intolerance can trigger unpleasant symptoms even after consuming small amounts. These may include:
- Anxiety and jittery – A racing mind or feeling on edge after drinking coffee or energy drinks
- Insomnia – Difficulty falling asleep or staying asleep, even if caffeine was consumed earlier in the day
- Rapid heartbeat (tachycardia) – A noticeable increase in heart rate or palpitations
- Digestive discomfort – Stomach pain, acid reflux, or nausea after caffeine consumption
Caffeine is found in coffee, tea, energy drinks, chocolate, and some medications. If you suspect caffeine intolerance, reducing or eliminating caffeine can help alleviate symptoms and improve overall well-being.
Differentiating Food Intolerance from Food Allergies
It’s essential to distinguish between food intolerance and food allergies, as they involve different mechanisms and produce varying symptoms. Food allergies typically involve the immune system’s response to specific proteins in food, leading to potentially severe reactions like anaphylaxis. In contrast, food intolerance primarily affects the digestive system and tends to produce milder, delayed symptoms.
What to do if you have symptoms of food allergies
Recognising the symptoms of different types of food intolerance is the first step toward managing your dietary needs and improving your quality of life. If you suspect you have a food intolerance, it’s essential to consult with a qualified nutritional therapist like Deborah Harman Nutrition.
With personalised guidance and tailored dietary plans, you can identify trigger foods, alleviate symptoms, and achieve better overall health. Don’t let food intolerance hold you back from enjoying a fulfilling and vibrant life—take proactive steps toward wellness today.