It is estimated that as much as 20% of the population suffers from food intolerance. Although these intolerances are not life-threatening, they can cause much pain and discomfort. Because of their many symptoms, these sensitivities can be challenging to diagnose. In this article, we will explore the most common food intolerances, along with their related symptoms.
About Food Hypersensitivity
Food hypersensitivity encompasses food allergies and food intolerances, and these two conditions are not the same, although they sometimes present similarly.
Symptoms of food intolerance typically appear within a few hours of eating the food you are intolerant to, although up to 48 hours is possible – making the offending food challenging to identify. While symptoms of food intolerances can be diverse, they generally involve the digestive, skin, and respiratory systems.
Common symptoms include diarrhea, bloating, rashes, headaches, nausea, fatigue, reflux, flushed skin, or abdominal pain.
Food intolerances are most often diagnosed utilizing elimination diets. Elimination diets remove all foods commonly associated with intolerances until symptoms subside. Foods are then reintroduced one by one to see if symptoms reoccur.
Many foods trigger intolerance, and today we will explore five of them. In a future blog, we will revisit other foods that cause sensitivity in many people.
5 Food Intolerances You May Experience
1. Dairy / Lactose: Lactose intolerance is one of the most common food intolerances, with 65% of people experiencing symptoms at some point in their life. Lactose is a sugar found in milk and other dairy products.
The body breaks down this sugar with the lactase enzyme, which is essential for proper digestion and absorption of lactose. Lactose intolerance occurs when the body does not have enough enzymes, resulting in difficulty digesting lactose.
Those with lactose intolerance usually suffer uncomfortable digestive symptoms such as abdominal pain, bloating, diarrhea, gas, and nausea.
2. Gluten: Gluten is the common protein found in wheat, barley, and rye. Celiac disease, non-celiac gluten sensitivity, and wheat allergies are all manifestations of gluten intolerance. The celiac disease triggers an immune response, which is why it is classified as an autoimmune disease.
When people with celiac disease ingest gluten, the immune system attacks the small intestine and can injure the digestive system. Wheat allergies share similar symptoms with celiac disease. Celiac disease and non-celiac gluten sensitivity are managed with a gluten-free diet, avoiding bread, pasta, cereal, beer, baked goods, and crackers.
3. Caffeine: Caffeine is a bitter chemical in a significant variety of beverages – not just coffee but soda, tea, and energy drinks. Caffeine is a stimulant that blocks adenosine receptors, reducing fatigue and increasing alertness. Most adults can safely ingest up to 400 mg of caffeine (4 cups of coffee) a day without any side effects. However, those sensitive to caffeine can have reactions after only a small amount of the drug.
Hypersensitivity to caffeine has been associated with genetics and is evidenced by rapid heartbeat, anxiety, jitters, insomnia, nervousness, and restlessness.
4. Salicylates: These plant-based natural chemicals are a defense against environmental stressors like insects and disease. They have anti-inflammatory properties, and foods that provide these compounds have been shown to protect against certain cancers. Salicylates are found in fruits, vegetables, teas, coffee, spices, nuts, and honey. They are also often used as a food preservative and in medication.
When ingested in normal quantities, salicylates typically pose no health concerns. However, for those sensitive to these compounds, even small amounts can cause adverse side effects, such as a stuffy nose, sinus infections or polyps, asthma, diarrhea, colitis, and hives. Completely avoiding salicylates is nearly impossible. However, those with a salicylate sensitivity should limit their consumption of spices, coffee, raisins, and oranges.
5. Amines: Though many kinds of amines exist, histamine is most frequently associated with food-related intolerances. Histamine is a chemical involved in the immune, digestive and nervous systems. It also creates an immediate inflammatory response to allergens, helping prevent infection.
This triggers sneezing, itching, and watery eyes. Some people are not able to break down histamine properly, and it accumulates in the body. Histamine intolerance causes skin flushing, headaches, hives, itching, anxiety, cramps and diarrhea, and blood pressure drops. People with an intolerance to histamine should avoid fermented foods, cured meats, dried or citrus fruits, avocados, aged cheeses, smoked fish, vinegar, and fermented alcoholic beverages.
In a future blog, we will continue to explore additional food sensitivities. Call Longevity Wellness Clinic for an appointment if you are experiencing pain and discomfort and suspect a food intolerance. We are here to help.