Food intolerances: Everything you need to know to take care of your health

Food intolerances are an increasingly common condition that affects millions of people around the world. Although often confused with food allergies, intolerances are a different problem that, if not managed properly, can significantly impact quality of life.

What are food intolerances?

Food intolerances are adverse reactions that the body has when consuming certain foods. Unlike food allergies, in which the immune system reacts to the presence of an allergen, intolerances do not involve an immune response. Instead, they occur because the digestive system is not able to properly process a certain food or component.

One of the most common examples is lactose intolerancewhich affects people who do not produce enough lactase, the enzyme responsible for digesting the natural sugar present in dairy products.

Main causes of food intolerances

There are several reasons why a person may develop food intolerances, including:

1. Enzyme deficiency: As in the case of lactose intolerance, the lack of certain enzymes prevents the proper breakdown of food.
2. Sensitivity to food additives: Some people are sensitive to certain preservatives, colorings, or flavor enhancers, such as sulfites or monosodium glutamate (MSG).
3. Reactions to natural components: Some foods contain natural compounds that can trigger a reaction, such as the histamines present in red wine and some aged cheeses.
4. Underlying digestive problems: Conditions such as irritable bowel syndrome (IBS) can predispose to food intolerances, as they affect the digestive system’s ability to process certain foods.

Most common symptoms of food intolerances

Symptoms of food intolerances can vary widely from person to person, but often include digestive upset and other gastrointestinal problems. The most common are:

• Abdominal distension and gas: Fermentation of poorly digested foods in the intestine can cause bloating and flatulence.
• Diarrhea or constipation: Lack of proper digestion can lead to changes in intestinal regularity.
• abdominal pain: Stomach cramps and discomfort are clear signs that something is wrong.
• Fatigue: Food intolerances can affect energy and cause chronic fatigue, especially after meals.
• Headaches and migraines: In some cases, intolerances can trigger headaches or migraines, possibly due to compounds such as histamines.

It is important to note that these symptoms may not appear immediately, but rather several hours after eating the food in question, making it difficult to identify the culprit without a proper diagnosis.

Diagnosis and treatment

If you suspect that you suffer from a food intolerance, the first thing you should do is go to a doctor or specialized nutritionist for a proper diagnosis. There are several ways to detect an intolerance, including:

• Elimination diets: It consists of eliminating certain suspicious foods for a period of time and then gradually reintroducing them to observe the body’s reactions.
• breath tests: They are particularly useful for detecting lactose or sorbitol intolerance. These tests measure the amount of gas produced by the incomplete digestion of certain carbohydrates.
• Blood test: Although not always reliable, some tests seek to measure the body’s response to different foods through antibody levels or inflammation.

Treatment of food intolerances generally involves avoiding or reducing consumption of the problem foods. For example, people with lactose intolerance can opt for lactose-free dairy products or take lactase supplements. Dietary adjustments can also be made, such as eating smaller portions or using alternative products.

Food intolerances vs. Food allergies: A key difference

It is crucial not to confuse food intolerances with food allergies. In an allergy, the immune system overreacts to an allergen, which can trigger serious symptoms such as hives, swelling, breathing difficulties, or even anaphylaxis, a medical emergency. Intolerances, although uncomfortable, are rarely life-threatening as they do not involve the immune system in the same way.

How to manage a diet with food intolerances?

Living with a food intolerance can be challenging, but it is totally manageable with a few adjustments. Here we leave you some key recommendations:

• Read the labels: If you have an intolerance to certain additives, such as sulfites or gluten, be sure to check the labels of processed foods.
• Plan your meals: Cooking at home with fresh, unprocessed ingredients can help you control what you consume and avoid triggers.
• Consult with a specialist: A nutritionist or dietician can help you balance your diet to make sure you’re not missing out on important nutrients.
• Keep a food diary: Keeping track of what you eat and how you feel can help you identify patterns and correlations between certain foods and symptoms.