8 of the Most Common Food Intolerances — How to Manage Them Effectively

Eating should be a joyful and nourishing experience, however, for many individuals, it can become a source of discomfort and stress.

Identifying food intolerances can help you regain control of your diet, leading to a healthier and happier life. You may even rediscover some of your favourite foods and explore new ones.

What Are Food Intolerances?

Food intolerances are widespread, affecting 15-20% of the population.

A food intolerance occurs when your digestive system struggles to break down certain foods, leading to gastrointestinal distress. Unlike food allergies, which trigger an immune response, food intolerances usually result from enzyme deficiencies, issues with GI (gastrointestinal) transit, or problems with the physical digestion process. Symptoms are often delayed, occurring hours after eating, and can cause mild discomfort or severe digestive issues.

Common Symptoms of Food Intolerances:

• Bloating

• Gas

• Abdominal cramps

• Occasional heartburn

• Diarrhoea

• Indigestion

• Nausea

These symptoms can severely disrupt daily life but can be managed by identifying and avoiding trigger foods or using targeted digestive enzyme supplements.

Most Common Food Intolerances

1. FODMAPs

FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides, and Polyols) are short-chain carbohydrates that are not fully absorbed in the small intestine. When these carbs reach the colon undigested, they are fermented by gut bacteria, causing gas and pulling water into the digestive tract, leading to bloating, cramps, and diarrhoea.

• High-FODMAP foods: Onions, garlic, wheat, rye, legumes, artichokes, apples, honey, and mushrooms.

• How to manage: Follow a low-FODMAP diet under the guidance of a nutritionist, avoiding high-FODMAP foods and slowly reintroducing them to pinpoint your triggers. You may also use digestive enzymes to help break down FODMAPs and reduce symptoms once you have completed the low-FODMAP diet.

2. Dairy Intolerance (Lactose and Casein)

Dairy intolerance is often due to the body's inability to produce enough lactase, the enzyme that digests lactose (the sugar found in milk). Some individuals also struggle to digest casein, a protein in milk, leading to bloating, gas, and digestive distress after consuming dairy products.

• Symptoms: Diarrhoea, bloating, cramps, and gas.

• How to manage: Avoid dairy or use lactase supplements (when eating outside or ordering in), which help digest lactose and casein. Opt for lactose-free dairy products and plant-based alternatives but be aware of chemical additives that may exacerbate your symptoms.

3. Gluten and Wheat Intolerance

Gluten is the primary protein found in wheat, barley, and rye. People with gluten intolerance experience symptoms similar to those of coeliac disease but without the autoimmune response. Some individuals are intolerant to gluten, while others may react to other proteins in wheat, such as gliadin and glutenin. Gluten is made of over 200 molecules. Therefore, it may be difficult to pinpoint which molecule is responsible for your symptoms. Avoiding gluten altogether may be the best option. Many people also react to gluten-free products because these contain excessive levels of additives, ultra-refined corn and rice, common triggers of IBS-like symptoms and increased intestinal permeability. Avoiding grain products may, therefore, be the best option.

• Symptoms: Bloating, abdominal pain, diarrhoea, and fatigue.

• How to manage: Follow a gluten-free or grain-free diet by avoiding foods like bread, pasta, and baked goods that contain gluten. Use specific enzymes to break down gluten and casein, to reduce symptoms when eating out or ordering in.

4. Fructose Intolerance

Fructose is a natural sugar in fruits, honey, and some vegetables. People with fructose intolerance cannot absorb fructose efficiently, leading to fermentation in the gut, gas, and bloating.

• High-fructose foods include apples, pears, honey, and agave syrup.

• How to manage: Avoid high-fructose fruits and foods and opt for low-fructose alternatives such as berries and bananas. Avoid commercial fruit juices and other beverages as they may contain high-fructose corn syrup and/or artificial sweeteners.

5. Phenol Sensitivity

Phenols are naturally occurring compounds in many plants, known for their antioxidant properties. However, some people are sensitive to phenols, leading to digestive upset or headaches after consuming foods rich in these compounds.

• Phenol-rich foods include tomatoes, strawberries, grapes, spinach, and citrus fruits.

• How to manage: Reduce intake of high-phenol foods.

6. Soy Intolerance

Soy is a common ingredient in many processed foods, and for intolerant individuals, soy can cause bloating, cramps, and diarrhoea. Soy intolerance is not a soy allergy, which involves an immune response.

• Soy-rich foods include tofu, tempeh, soy milk, and soy sauce (and some baby formula).

• How to manage: Avoid soy products. Choose alternatives like almond or coconut milk. Be mindful of hidden soy in processed foods: read ingredient labels carefully.

7. Egg Intolerance

Egg intolerance, especially to egg whites, is common and can lead to digestive problems. Unlike an egg allergy, which can be life-threatening, egg intolerance typically results in gastrointestinal discomfort.

• Symptoms: Bloating, cramps, and gas after consuming eggs.

• How to manage: Avoid eggs and egg-based products. Use egg substitutes in baking, such as linseeds, chia seeds, or additive-free egg replacers.

8. Histamine Intolerance

Excessive intake of histamine-rich foods, reduced enzymatic activity and/or gut dysbiosis can cause higher concentrations of histamine in the gut, leading to gut discomfort, sleep problems, and typical allergy symptoms, like hives and rashes.

• Histamine-rich foods include aged cheeses, fermented foods, alcohol (some alcoholic drinks contain gluten), and cured meats (may also contain gluten and dairy).

• How to manage: Limit intake of high-histamine foods. Consider taking DAO supplements (diamine oxidase), which help break down histamines.

Understanding the Role of Digestive Enzymes in Managing Food Intolerances

Digestive enzymes break down food into nutrients your body can absorb. When you have a food intolerance, your body may lack the specific enzyme needed to digest that food properly, leading to symptoms such as bloating, gas, and diarrhoea.

Digestive enzyme supplements can help fill this gap by providing the enzymes your body needs to break down problematic foods.

When choosing a digestive enzyme supplement, look for products that measure enzymes by activity levels, as this ensures effectiveness. Also, choose supplements that meet internationally recognised standards, such as the Food Chemical Codex (FCC) for purity and quality.

Tips to Navigate Food Intolerances

Here are strategies to help you avoid trigger foods and manage your diet:

1. Read Labels Carefully

Always check food labels for common allergens and intolerances, typically highlighted in bold. Look for products labelled gluten-free, dairy-free, soy-free, and nut-free. Familiarise yourself with the various names ingredients can go by (e.g., casein for dairy protein).

2. Cook from scratch More Often

Cooking at home gives you control over ingredients and cooking methods. Avoiding cross-contamination is easier when you prepare your meals yourself, reducing the risk of triggering symptoms.

3. Choose Substitutes Wisely

Replace foods you are intolerant to with suitable alternatives. For example, choose gluten-free grains like quinoa and buckwheat (both seeds), or lactose-free dairy or plant-based alternatives like almond or coconut milk.

4. Preview Restaurant Menus before Heading Out

When dining out, look at restaurant menus ahead of time. Many establishments offer detailed allergen information online. Call ahead and ask about the restaurant’s ability to cater to your specific needs, especially regarding gluten or dairy.

5. Join a Support Group

Having a community of people who understand food intolerances can be a huge help. Join online groups on social media platforms like Facebook or Instagram where you can exchange tips, recipes, and support.

Ensure that the group can be trusted and that their advice is clear and helpful.

6. Stock Up on Safe Snacks

Always have a safe snack on hand. Keep portable items like gluten-free homemade crackers, dairy-free bars, or pre-cut veggies handy. Always carry digestive enzymes in your purse in case of accidental exposure to trigger foods or eating out of home.

7. Keep a Food Diary

Tracking what you eat and how it affects you can help you identify patterns and triggers. If you want a shortcut, ordering a food intolerance test can help you identify problematic foods.