Most common food intolerances

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What is a food intolerance?

The term "food hypersensitivity" refers to both food allergies and food intolerances. Food intolerances are not the same as food allergies, although some symptoms may be similar. In fact, it can be difficult to tell the difference between a food allergy and a food intolerance, so be sure to talk to your doctor if you suspect you may have an intolerance. When you have a food intolerance, symptoms usually begin within a few hours of eating the food you are intolerant to. However, symptoms may be delayed up to 48 hours and last for hours or even days, making offending foods particularly difficult to pinpoint.

Additionally, if you regularly eat foods that you are intolerant to, it may be difficult to tie your symptoms to a specific food.

Although symptoms of food intolerance vary, the most common are digestive, skin, and respiratory.

Common symptoms include:

diarrhea
abdominal bloating
rash
Headache
nausea
fatigue
abdominal pain
runny nose
reflow
flushing of skin

Food intolerances are usually diagnosed through an elimination diet specifically designed to reduce problematic foods or through other testing methods.

An elimination diet removes the foods most commonly associated with intolerances for a period of time until symptoms subside. Then reintroduce foods one at a time while monitoring symptoms.

This diet can help people identify which foods or foods are causing symptoms.

Here are 8 of the most common food intolerances.

dairy

Lactose is a sugar found in milk and dairy products.

It is broken down in the body by an enzyme called lactase, which is necessary for lactose to be properly digested and absorbed.

Lactose intolerance is caused by a lack of the enzyme lactase, which results in the inability to digest lactose and results in digestive symptoms.

Symptoms of lactose intolerance include:

abdominal pain
abdominal bloating
diarrhea
gas
nausea

Lactose intolerance is extremely common.

In fact, it is estimated that 65% of the world's population has difficulty digesting lactose. Intolerance can be diagnosed in a variety of ways, including a lactose tolerance test, a lactose breath test, or a stool pH test. If you think you may be lactose intolerant, avoid dairy products that contain lactose, such as milk and ice cream. For people with lactose intolerance, fermented products like aged cheese and kefir may be easier to tolerate because they contain less lactose than other dairy products.

gluten

Gluten is a general term for proteins found in wheat, barley, rye and triticale. There are several conditions related to gluten, including celiac disease, non-celiac gluten sensitivity, and wheat allergy. Celiac disease involves an immune response, which is why it is classified as an autoimmune disease. When someone with celiac disease is exposed to gluten, the immune system attacks the small intestine and causes severe damage to the digestive system. Wheat allergies are often confused with celiac disease because of similar symptoms. They differ in that wheat allergies produce allergic antibodies that target wheat proteins, while celiac disease is caused by an abnormal immune response to gluten specifically. However, many people experience unpleasant symptoms even if they test negative for celiac disease or wheat allergy. This is called non-celiac gluten sensitivity, a milder form of gluten intolerance that is estimated to affect 0.5% to 13% of the population.

Symptoms of non-celiac gluten sensitivity are similar to those of celiac disease and include:

abdominal bloating
abdominal pain
diarrhea or constipation
Headache
fatigue
joint pain
rash
depression or anxiety
anemia

Both celiac disease and non-celiac gluten sensitivity are managed with a gluten-free diet.

It involves adhering to a diet that is free of foods and products containing gluten, including:

bread
Spaghetti
cereals
beer
baked goods
cookie
Sauces, dressings and gravies, especially soy sauce

caffeine

Caffeine is a bitter-tasting chemical found in a variety of beverages, including coffee, soda, tea and energy drinks. It is a stimulant, which means it can reduce fatigue and increase alertness when consumed. It does this by blocking receptors for adenosine, a neurotransmitter that regulates the sleep-wake cycle and causes drowsiness. Most adults can safely consume up to 400 mg of caffeine per day without any side effects. That’s the amount of caffeine in about four cups of coffee. However, some people are more sensitive to caffeine and may experience reactions even if they consume small amounts. This sensitivity to caffeine is linked to genetics and a reduced ability to metabolize and excrete caffeine. Caffeine sensitivity is different from caffeine allergy, which involves the immune system.

People who are allergic to caffeine may experience the following symptoms after consuming even small amounts of caffeine:

rapid heartbeat
anxiety
Jitter
Insomnia
nervous
Restless

People who are sensitive to caffeine should try to avoid foods and beverages that contain caffeine, including coffee, soda, energy drinks, tea, and chocolate.

Salicylates

Salicylates are natural chemicals produced by plants to protect against environmental stressors such as insects and disease. Salicylates have anti-inflammatory properties. In fact, foods rich in these compounds have been shown to protect against certain diseases, such as colorectal cancer. These natural chemicals are found in a variety of foods, including fruits, vegetables, tea, coffee, spices, nuts and honey.

In addition to being a natural ingredient in many foods, salicylates are often used as food preservatives and may be found in medications. Although excessive amounts of salicylates can cause health problems, most people have no problem consuming normal amounts of salicylates found in food. However, some people are extremely sensitive to these compounds and can experience adverse reactions when ingesting even small amounts.

Symptoms of salicylic acid intolerance include:

nasal congestion
sinus infection
Nasal and sinus polyps
asthma
diarrhea
Inflammation of the intestines (colitis)
measles

While it is not possible to completely eliminate salicylates from the diet, those with salicylate intolerance should avoid foods rich in salicylates, such as spices, coffee, raisins, and oranges, as well as foods containing Salicylates in cosmetics and pharmaceuticals.

Amines

Amines are produced by bacteria during food storage and fermentation and are found in a variety of foods. Although there are many types of amines, histamine is most commonly associated with food-related intolerances.

Histamine is a chemical in the body that plays a role in the immune, digestive and nervous systems. It helps protect the body from infection by creating an immediate inflammatory response to allergens. This triggers sneezing, itching, and watery eyes to potentially excrete harmful invaders.

In people without intolerance, histamine is easily metabolized and excreted. However, some people are unable to break down histamine properly, causing it to build up in the body.

The most common cause of histamine intolerance is impaired function of diamine oxidase and N-methyltransferase, the enzymes responsible for breaking down histamine.

Symptoms of histamine intolerance include:

flushing of skin
Headache
measles
itching
anxiety
stomach cramps
diarrhea
hypotension

People with histamine intolerance should avoid foods high in this natural chemical, including:

fermented food
Cured meat
dried fruits
citrus fruits
Aged avocado
cheese
smoked fish
vinegar
Sour foods, such as buttermilk
Fermented alcoholic beverages such as beer and wine

FODMAPs

FODMAPs is an abbreviation that stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. They are a group of short-chain carbohydrates found naturally in many foods that can cause indigestion. FODMAPs are poorly absorbed in the small intestine and pass into the large intestine where they are used as fuel for the gut bacteria there.

Bacteria break down or "ferment" FODMAPs, producing gas and causing bloating and discomfort. These carbohydrates also have osmotic properties, which means they draw water into the digestive system, causing diarrhea and discomfort.

Symptoms of FODMAP intolerance include:

abdominal bloating
diarrhea
gas
abdominal pain
constipate

FODMAP intolerance is very common in people with irritable bowel syndrome or IBS.

In fact, as many as 86 percent of people diagnosed with IBS experience a reduction in digestive symptoms after following a low-FODMAP diet.

There are many foods that are FODMAPs, including:

apple
soft cheese
Honey
milk
artichoke
bread
beans
Lentils
beer

Sulfite

Sulfites are chemicals used primarily as preservatives in food, beverages, and some medications. They can also occur naturally in some foods such as grapes and aged cheeses. Sulfites are added to foods such as dried fruit to retard browning, and wine to prevent spoilage caused by bacteria. Most people can tolerate sulfites in food and drinks, but some people are sensitive to these chemicals. Sulfite sensitivity is most common in people with asthma, but people without asthma can also be intolerant to sulfites.

Common symptoms of sulfite sensitivity include:

measles
swelling of the skin
nasal congestion
hypotension
rinse
diarrhea
respite
cough

Sulfites can even cause the airways to constrict in people with sulfite-sensitive asthma, and in severe cases, it can lead to life-threatening reactions.

The U.S. Food and Drug Administration (FDA) requires that the use of sulfites be declared on the label of any food that contains sulfites or that uses sulfites in food processing.

Examples of foods that may contain sulfites include:

dried fruits
wine
Apple juice
canned vegetables
pickled food
condiment
potato chips
beer
Tea
baked goods

fructose

Fructose is a FODMAP, a simple sugar found in fruits and vegetables, as well as sweeteners like honey, agave, and high-fructose corn syrup.

Consumption of fructose, especially in sugar-sweetened beverages, has risen dramatically over the past four decades and has been linked to increases in obesity, liver disease, and heart disease.

In addition to the rise in fructose-related diseases, there has also been a surge in fructose malabsorption and intolerance. For people who are fructose intolerant, fructose is not absorbed into the bloodstream efficiently. Instead, poorly absorbed fructose passes into the large intestine, where it is fermented by intestinal bacteria, causing indigestion.

Symptoms of fructose malabsorption include:

reflow
gas
diarrhea
nausea
abdominal pain
Vomit
abdominal bloating

People who are fructose intolerant are often also sensitive to other FODMAPs and may benefit from a low-FODMAP diet.

To control symptoms related to fructose malabsorption, the following high-fructose foods should be avoided:

soda
Honey
Apples, apple juice and cider
agave nectar
Foods containing high fructose corn syrup
Certain fruits, such as watermelon, cherries, and pears
Certain vegetables, such as sugar snap peas

Other common food intolerances

The food intolerances listed above are the most common types. However, people may be intolerant to many other foods and ingredients, including:

Aspartame: Aspartame is an artificial sweetener commonly used as a sugar substitute. Although research is conflicting, some studies have reported side effects in sensitive people, such as depression and irritability.
Eggs: Some people have difficulty digesting egg whites but are not allergic to eggs. Egg intolerance is associated with symptoms such as diarrhea and abdominal pain.
MSG: Monosodium glutamate or monosodium glutamate is used as a flavor-enhancing additive in foods. More research is needed, but some studies suggest that large amounts can cause headaches, hives, and chest pain.
Food colorings: Food colorings such as Red 40 and Yellow 5 have been shown to cause allergic reactions in some people. Symptoms include hives, skin swelling, and nasal congestion.
Yeast: People with yeast intolerance usually have milder symptoms than those with yeast allergies.
Symptoms are usually limited to the digestive system.
Sugar alcohols: Sugar alcohols are often used as zero-calorie substitutes for sugar. They can cause serious digestive problems in some people, including bloating and diarrhea.

Food intolerances are different from allergies. Most do not trigger the immune system, and their symptoms are usually less severe. However, they can have a negative impact on your health and should be taken seriously. Many people have intolerances or allergies to foods and additives such as dairy, caffeine, and gluten. If you suspect you may have an intolerance to a certain food or food additive, talk to your doctor or nutritionist about testing and treatment options. Although food intolerances are usually less serious than food allergies, they can have a negative impact on your quality of life. That’s why it’s important to take steps to identify food intolerances to prevent unwanted symptoms and health problems.

Tags: Food intolerance, 食物不耐受