Figuring Out Food Intolerances
With cases of food intolerance being so common in the U.S., it’s important to know what food intolerances are, how they are diagnosed, and how they can be treated. According to a study published by the National Library of Medicine, an online survey showed that 24.8% of U.S. adults suffer from a food intolerance, with lactose intolerance being the most common.
A food intolerance, also called a food sensitivity, occurs when your digestive system has trouble breaking down certain foods. According to the Cleveland Clinic, “Food intolerance means your gut is sensitive to certain foods and can’t tolerate them. When you eat these foods, you may experience uncomfortable symptoms like gas, diarrhea, and abdominal pain.”
Food Intolerances Vs. Food Allergies
Food intolerances can often be confused with food allergies, as they may present some of the same symptoms; however, it’s important to know the difference between these two conditions.
Food Intolerances: An intolerance affects your digestive system. When you eat certain foods, your body can’t properly digest them, which can cause non-life-threatening symptoms. Symptoms will occur as the food makes its way through the digestive tract, and in some cases, symptoms may not occur if only a small amount of the food is consumed.
Food Allergies: A food allergy, on the other hand, affects the body’s immune system. This occurs when your body mistakes an ingredient in the food as a threat and releases antibodies to fight it. This causes symptoms that occur within minutes of consuming the food. An allergy can also be life-threatening if it sends the individual into anaphylactic shock.
While symptoms of food allergies and intolerances can overlap, an evaluation by an allergist or immunologist can help a patient determine which they are experiencing.
Common Food Intolerances
While there are many different kinds of food intolerances, some are more common than others. Three of the most common food intolerances found throughout the U.S. are gluten, lactose, and salicylate sensitivities.
Gluten Intolerance: Around 6% of the U.S. population suffers from gluten intolerance. Gluten is a protein found in wheat and other grains and is in many common foods, like pasta, bread, and cereal. A gluten intolerance may make an individual feel tired, bloated, or nauseous. While they may have common symptoms, a gluten intolerance is not the same as celiac disease, which is an autoimmune response to gluten.
Lactose Intolerance: With lactose intolerance, the body’s digestive system reacts to lactose, the sugar found in milk. Symptoms may include nausea and bloating, intestinal gas, and diarrhea. Around 65% of adults across the world are unable to absorb lactose; however, an individual is only considered to have lactose intolerance if they experience noticeable symptoms.
Salicylate Sensitivity: While not as common as gluten or lactose intolerance, some individuals may be intolerant to salicylates, a group of chemicals derived from salicylic acid. Salicylates are found naturally in fruits, especially dried fruits, vegetables, and spices. If eaten, symptoms can include respiratory tract issues, like a stuffy nose or asthma, or intestinal tract issues, like diarrhea, gas, and gut inflammation.
“Food intolerance is a term for symptoms due to the ingestion of food but not from an immune system reaction. Intolerances tend to be more subtle and delayed in their symptoms. These symptoms can be highly variable and include digestive issues, fatigue, brain fog, and headaches. They can occur hours to days after the ingestion of the triggering food. Lactose intolerance is an example of a type of food intolerance that causes digestive issues when ingesting dairy products. This isn’t due to an immune-system reaction to dairy, but rather the lack of an enzyme needed to digest lactose (a sugar found in dairy products).”
Dr. Taylor Atchley
Allergist/Immunologist, The Allergy and Asthma Group of Galen
The Diagnostic Process
To detect lactose intolerance, a hydrogen breath test may be used. During testing, an individual will consume a drink containing lactose. Then, the individual breathes into a balloon-like device every 30 minutes over the course of a few hours. “If you’re lactose intolerant, the undigested lactose will cause high levels of hydrogen in your breath. You may also develop symptoms from drinking the lactose solution,” according to the Cleveland Clinic.
Unfortunately, there are currently no laboratory tests available to diagnose gluten and other food sensitivities. While at-home food sensitivity tests may seem like a good option, most healthcare professionals do not recommend them. If you think you may have a food intolerance, consult your primary care provider for a more accurate diagnostic process. One method a doctor may suggest is to keep a food diary to track meals eaten and any symptoms that arise.
“The diary should include the symptoms, timing of the symptoms, medications/supplements taken, amount of food eaten, and activities and exercise,” says Dr. Susan Raschal, board-certified allergist at Family Allergy and Asthma. “Compare ingredients and identify patterns in the diaries to assist in identifying the ingredient that has triggered symptoms.”
Doctors may also recommend trying an elimination diet. This technique encourages individuals who are experiencing symptoms of food intolerance to remove foods from their daily diet for four to six weeks at a time. This allows the individual to see if the symptoms of food intolerance disappear.
“Which food you choose to eliminate first depends on which foods you suspect are causing your symptoms. However, only eliminate one major food group at a time,” says Dr. Taylor Atchley, allergist/immunologist at The Allergy and Asthma Group of Galen. “After 4-6 weeks, intentionally add that food back into your diet! If symptoms improved without the food, and then worsened with the food reintroduced into the diet, you have effectively identified a food intolerance.”
Symptoms of a Food Intolerance
- Stomach Pain
- Bloating
- Nausea
- Fatigue
- Headache
- Brain Fog
- Diarrhea
- Heartburn
How to Treat Food Intolerances
Unfortunately, there is no cure for food intolerances; however, the symptoms can be managed in two main ways. One method is to limit, or completely remove, any problem-causing foods from your diet. Checking food labels and sharing information about your intolerance while at restaurants or friends’ houses can help you avoid consuming ingredients that you are intolerant to.
If problem-causing foods are eaten and symptoms occur, supplements and other strategies can help.
“Medical studies have shown probiotics (living organisms in your intestine) can break down lactose into simple sugars the body can absorb and subsequently lessen the symptoms associated with lactose intolerance. Treatments for gluten intolerance may include ingestion of digestive enzymes to break down nutrients, herbal teas to reduce nausea, adequate hydration, and probiotics.”
Dr. Susan Raschal
Board-Certified Allergist, Family Allergy and Asthma
