Food sensitivities and intolerances are very common and seem to be increasing. According to one report, 85 million Americans are affected by food intolerances and allergies.

Unlike food allergies, food intolerances are not life-threatening. However, they can cause uncomfortable symptoms such as gas, diarrhea, and other digestive issues that affect gut health.

This article will explore how food sensitivities impact your gut health and digestion, including the most common food intolerances.

What Is Food Intolerance?

Food intolerance happens when your body struggles to digest certain foods. Another word for food intolerance is food sensitivity.

Unlike food allergies, which trigger a direct immune system response, food sensitivities don’t involve the immune system similarly. Instead, they mainly affect your digestive system (gut health), causing discomfort and other issues.

For instance, once you eat a food you’re sensitive to, you may develop symptoms such as:

• Bloating
• Gas
• Abdominal pain
• Diarrhea
• Heartburn
• Nausea
• Upset stomach
• Headaches and migraines

These food sensitivity symptoms typically appear within a few hours of consuming the food; however, they can be delayed by up to 48 hours. The symptoms can last for hours or even days, which makes it tricky to identify the exact food causing the problem.

Moreover, if you often eat foods you’re intolerant to, it can be even harder to connect the dots between the foods and your symptoms. This is why it’s increasingly important to understand how certain foods affect your body and gut health. To identify a food intolerance, you need to carefully track what you eat and how your body reacts.

Sometimes, this involves removing certain foods from your diet to see if symptoms improve. For example, you may be intolerant to a group of foods, such as dairy products, or to specific food additives, such as artificial flavors, dyes, or preservatives.

What’s the Difference Between Food Intolerance and Food Allergies?

While food allergy and food sensitivity symptoms can often overlap, they’re entirely different conditions and occur for different reasons. 

A food intolerance happens when your digestive system struggles to break down certain foods. This condition can:

• Affect your digestive system.
  
• Cause symptoms such as an upset stomach, bloating, or gas, which are not life-threatening.
  
• Brings on symptoms within a few hours after eating as the food moves through the digestive tract. 
  
• It may not cause issues if you only eat a small amount of the food.

On the other hand, a food allergy:

• Occurs when your immune system mistakes a protein or other ingredient in certain foods as harmful. Your immune system releases antibodies proteins called immunoglobulin E IgE to fight the ‘threat.’
  
• Causes allergic reactions like hives, swelling, shortness of breath, or wheezing.
  
• Brings on symptoms within minutes of eating even a tiny amount of the allergen. Some common food allergens in adults include fish, shellfish, and nuts. For children, milk, eggs, fish, peanuts, and other nuts are common triggers.
  
• May cause a life-threatening reaction called anaphylaxis, which needs immediate treatment with epinephrine.

Sometimes, people with food intolerances can’t differentiate between food sensitivities and allergies. Therefore, it’s best to call the doctor if you suspect you may have a food intolerance.

The Nexus Between Food Sensitivities and Gut Health

The gut is a complex ecosystem home to trillions of microorganisms that play a vital role in digestion, immunity, and overall health. Food sensitivities can often disrupt this balance, leading to several gut-related issues.

Inflammation in the Gut Lining

When you consume a food you’re sensitive to, your immune system may perceive it as a threat. This triggers an inflammatory response in the gut lining, which can lead to increased intestinal permeability, often referred to as “leaky gut syndrome.” 

In a leaky gut, the tight junctions in the intestinal lining become compromised, allowing undigested food particles and toxins to enter the bloodstream. This can further exacerbate inflammation and trigger systemic symptoms, including digestive problems, food sensitivities, and skin problems. 

Disruption of the Gut Microbiota

Food sensitivities can also alter the balance of gut bacteria. For example, consuming trigger foods may promote the growth of harmful bacteria or suppress beneficial ones, which may lead to dysbiosis (an imbalance in the gut microbiota). 

Dysbiosis can impair digestion, weaken the immune system, and contribute to chronic conditions such as irritable bowel syndrome (IBS) or autoimmune diseases.

Reduced Digestive Efficiency

Chronic inflammation and dysbiosis can interfere with the production of digestive enzymes and bile, making it harder for the body to break down and absorb nutrients. This can result in malnutrition and deficiencies, even in people who eat a balanced diet.

6 Most Common Types Of Food Intolerances 

Unsure which food intolerance or food sensitivity you may have? If so, consider how often you eat foods that can cause problems. Although many foods are related to intolerance, the three most common culprits are lactose intolerance, gluten intolerance, and eggs.

Here are the six most common types of food intolerances.

1. Milk and Dairy Products

There are two main reasons why you might not be able to tolerate milk and dairy products:

• Lactose Intolerance: This happens when your body doesn’t make enough lactase, an enzyme needed to break down lactose, the sugar in dairy products. Without adequate lactase, you may end up with undigested lactose in your gut, leading to discomfort.
  
• Digestive Problems with Milk Proteins: Some people think they have lactose intolerance but actually react to a protein in cow’s milk called beta-casein. If you have trouble digesting this protein, it can cause inflammation in your digestive system.

Symptoms of Dairy Products Intolerance

If you’re intolerant to dairy products, you may experience unconformable symptoms like gas, diarrhea, and abdominal pain. It can also cause skin reactions and respiratory issues. 

Foods to Avoid

Eliminating dairy products to see whether you have a food intolerance?  Here are a few products you wouldn’t consume:

• Milk
• Cheese
• Butter
• Yogurt
• Ice cream
• Any food made from cow’s, goat’s, or sheep’s milk

Important Tip: Some people find goat or sheep milk easier to digest. However, these still contain lactose and casein, so they may not work for everyone. If you wish to avoid symptoms altogether, you may want to consume lactose free milk. This can help you enjoy dairy-like products without worrying about undigested lactose or casein-related issues.

2. Gluten

Gluten is a protein found in wheat, rye, and barley, and it’s a problem for some people. If you have celiac disease, eating gluten can damage your digestive system.

This happens because your body sees gluten as a harmful substance, which may lead to severe life-threatening reactions. However, not everyone who reacts to gluten has celiac disease. Some may experience non-celiac gluten sensitivity. This means they have uncomfortable symptoms after eating gluten, but it’s not as severe as celiac disease.

Symptoms of Gluten Sensitivity

For people with gluten sensitivity, consuming gluten may cause:

• Bloating
• Diarrhea or constipation
• Stomach pain

In some cases, gluten sensitivity may even be linked to irritable bowel syndrome (IBS), though more research is needed to confirm this.

Foods to Eliminate

If you suspect you’re sensitive to gluten, try a gluten free diet. Gluten is found in foods made with wheat, rye, and barley, as well as spelt, farina, and kamut.

It’s a common ingredient in:

• Bread
• Pasta
• Cereal
• Crackers
• Snack bars
• Sweets, condiments, and even processed meats

To stay safe, make sure to read food labels carefully.

Gluten-Free Options

Not all grains have gluten. You can enjoy gluten-free whole grains such as quinoa, rice, millet, and oats (if labeled gluten-free). These are great alternatives that won’t trigger your symptoms.

Switching to a gluten-free diet can help determine if gluten is causing your digestive troubles. Whether you have celiac disease or non-celiac gluten sensitivity, focusing on gluten-free whole grains can help you feel better while providing essential nutrients.

3. Eggs

Eggs are one of the most common food allergens for children. While many kids outgrow this allergy, some adults develop an egg intolerance instead.

Egg intolerance often comes from a sensitivity to egg whites. Some people may handle small amounts of eggs, but larger portions can often trigger symptoms.

Symptoms of Egg Intolerance

If you have an intolerance to eggs, you may experience bloating, nausea, and diarrhea. These symptoms usually affect your digestive system and can range from mild to uncomfortable. 

Foods to Eliminate

If eggs cause food intolerance for you, it’s best to eliminate them from your diet. This includes:

• Eggs on their own (scrambled, fried, boiled, etc.).
• Dishes made with eggs (like baked goods or pancakes).
• Foods with an egg wash (such as breaded items or pastries).

Reading ingredient labels carefully is important since eggs can be hidden in many processed foods. By eliminating eggs from your diet, you can reduce symptoms and feel better.

4. Caffeine

While some people with caffeine sensitivity can handle small amounts of coffee, tea, or other caffeinated foods and drinks – others may suffer from reactions such as jitteriness or headaches.

Thus, it’s best to limit intake. Your size and weight can affect how sensitive you are to caffeine. For example, smaller or light-weight individuals are more sensitive to caffeine.

Caffeine isn’t just in coffee and tea. It’s also found in:

• Some herbal teas.
• Sodas
• Energy drinks
• Chocolate or hot chocolate

Even decaf coffee can contain small amounts of caffeine, ranging from 1 to 25 milligrams per cup. So, always check labels if you’re trying to reduce caffeine.

Symptoms of Caffeine Sensitivity

If you’re sensitive to caffeine, you may experience shakiness, trouble sleeping (insomnia), headaches, dizziness, fast heartbeat, dehydration, and anxiety. 

Limiting caffeine and watching for hidden sources can help you avoid these uncomfortable symptoms.

5. Salicylates

Salicylates are chemicals found naturally in many plants and foods. While they’re usually harmless, some people are sensitive to them. 

Aspirin contains high levels of salicylates and can cause serious reactions. However, other foods like certain grains, fruits, and vegetables may also lead to digestive problems and food sensitivities in sensitive individuals.

Symptoms of Salicylate Intolerance

This food intolerance is more common in children, but adults can also experience symptoms. These include hives, fever, sinus inflammation, diarrhea, and abdominal pain. 

Foods to Eliminate

If you’re sensitive to certain foods high in salicylates, you should avoid lentils, cauliflower, strawberries, brown rice, corn flour, soy flour, coffee, and yeast. Talk to a healthcare provider to confirm your sensitivity and find ways to manage it.

6. Peanut 

Peanut-related issues can involve either a food allergy or a sensitivity. Food allergies to peanuts involve an immune system response, which can be life-threatening. However, peanut intolerance or sensitivity causes digestive problems instead.

Symptoms of Peanut Intolerance

People with peanut intolerance may develop symptoms like stomach discomfort, bloating, and diarrhea. Although these reactions are uncomfortable, they are not typically dangerous.

Foods to Avoid

If you’re sensitive to peanuts, make sure to slash foods with them, such as peanut butter, candies, and baked products. 

Other Common Food Intolerances

Not all reactions to food come from the food itself. For some people, food sensitivities are caused by additives such as preservatives, dyes, and sweeteners. 

These ingredients can trigger discomfort, especially in those who are sensitive to certain foods or have a compromised digestive system. Let’s explore common culprits and their effects.

Aspartame

Aspartame is an artificial sweetener often used in processed foods as a sugar substitute. While research is mixed, some people experience side effects like irritability and depression when they consume it. This may be due to their body’s unique immune system response to the additive.

Food Colorings

Dyes like Red 40 and Yellow 5 are common in candies, snacks, and drinks. These food antigens can trigger food sensitivities in some people. Symptoms include hives, swelling of the skin, and stuffy nose. 

Yeast

A yeast intolerance mainly causes issues in the digestive tract rather than triggering severe immune system reactions, as a yeast allergy would. Some common symptoms include bloating, diarrhea, and abdominal pain.

Sugar Alcohols

Found in many “sugar-free” products, sugar alcohols are used as low-calorie sweeteners. For those with food intolerance to these ingredients, symptoms can include bloating, diarrhea, and general digestive problems.

How Is a Food Intolerance Diagnosed?

Food allergies are diagnosed with blood tests that check for IgE antibodies, which are produced when your body reacts to certain foods.

However, there are no tests to diagnose food intolerance. Your healthcare provider may perform blood tests or skin tests to rule out food allergies or environmental allergies as the cause of your symptoms. If the results are normal, the next step is usually a food elimination diet to see if a food intolerance might be the problem.

Food Elimination Diet

During an elimination diet, you remove a certain food from your diet completely for two weeks. If your symptoms improve, you can slowly add the food back into your diet. 

If you notice the same symptoms again, go back to step one by cutting out the food for another two weeks and try reintroducing it again. This helps confirm if the food is causing the issue. It can be hard to tell the difference between food intolerance and food allergies based on symptoms. 

Therefore, it’s important to work with your doctor during the elimination diet. If you’re dealing with a food allergy, you need to be extra careful when reintroducing the food.

While testing a specific food, it’s also important to track your meals and pay attention to other factors like weather (humidity can affect gut health), your mood, exercise, and your menstrual cycle. These things can also affect your stomach and digestive system. Make sure to keep a food diary, as it’s a helpful way to track your food and identify any problems.

Conclusion 

Food intolerances are different from food allergies, even though they can cause similar symptoms.

A person with a food intolerance may experience digestive problems such as gas and bloating after eating certain foods. On the contrary, someone with a food allergy has an immune reaction to specific foods, which can lead to serious symptoms like trouble breathing, rashes, or even anaphylaxis.

While food intolerances can be hard to identify, they are rarely life-threatening. The best way to find out if you have a food intolerance is to try an elimination diet with help from a healthcare provider. Want to find out which food is causing your intolerance? Try Regenics! Many people nowadays have food sensitivities and don’t realize it. 

With Regenics’ Food Sensitivity Testing, you can determine your individual food intolerance. You’ll get a personalized report with tips on how to manage your sensitivities and start improving your health right away.