What are the Most Common Food Intolerances?
Food intolerances affect millions of people worldwide and can have a significant impact on quality of life. Unlike food allergies, which involve an immune system response, intolerances are generally related to the body's difficulty digesting certain foods.
In this article, we explain the most common food intolerances, their symptoms, and how they can be managed.
What is a food intolerance?
A food intolerance occurs when the digestive system has difficulty processing a particular food or food component. This can lead to uncomfortable symptoms, but it is typically not life-threatening, unlike severe allergic reactions.
The most common symptoms include:
- Abdominal distension
- Gases
- Diarrhea
- Headaches
- Fatigue
- Nausea
The severity of symptoms varies from person to person and depends on the amount of the problematic food eaten.
The Most Common Food Intolerances
1. Lactose intolerance
Lactose intolerance is one of the most common. Lactose is the natural sugar found in milk and other dairy products. People with this intolerance produce little or no lactase, the enzyme needed to digest lactose.
Foods containing lactose:
- Milk
- Cheeses
- Yogurts
- Butter
Common alternatives: Plant-based beverages (such as almond, soy, or oat milk) and lactose-free dairy products.
2. Gluten intolerance (Non-celiac gluten sensitivity)
Although celiac disease is an autoimmune condition, many people suffer from gluten sensitivity without having celiac disease. Gluten is a protein found in wheat, rye, and barley.
Common symptoms:
- Swelling
- Abdominal pain
- Tiredness
Foods to avoid: Bread, pasta, cakes, beer and many processed foods.
Common alternatives: Gluten-free products such as rice bread, corn pasta, and uncontaminated oats.
3. Fructose intolerance
Fructose intolerance can be hereditary (very rare) or acquired. The latter occurs when the intestine cannot properly absorb fructose, the sugar found in many fruits, vegetables, and honey.
Common symptoms:
- Abdominal pain
- Flatulence
- Diarrhea
Foods to avoid: Apples, pears, honey, drinks sweetened with corn syrup.
Common alternatives: Low-fructose fruits such as strawberries and bananas.
4. Histamine intolerance
Histamine is a substance found naturally in the body and in certain foods. People with histamine intolerance have difficulty metabolizing it, which can lead to symptoms similar to an allergic reaction.
Foods rich in histamine:
- Aged cheeses
- Wines
- Sausages
- Tomato
Common symptoms:
- Headaches
- Urticaria
- Breathing difficulties
5. Intolerance to food additives
Some additives, such as sulfites (used in wine and processed foods) and monosodium glutamate (MSG, common in Chinese food and snacks), can cause reactions in sensitive people.
Common symptoms:
- Asthma
- Headaches
- Redness of the skin
Foods to avoid: Processed foods, snacks, ready-made sauces and alcoholic beverages.
How to Diagnose and Manage a Food Intolerance?
If you suspect a food intolerance, it's important to consult a doctor or nutritionist. Diagnosis may include:
- Food diary
- Food elimination and reintroduction tests
- Specific laboratory tests (in some cases)
Management most often involves avoiding or reducing the consumption of trigger foods and finding safe and nutritious alternatives.
Recommended reading:
Conclusion
Understanding food intolerances is essential for anyone who wants to maintain a healthy and active lifestyle. If you experience discomfort after eating certain foods, seek professional help to make the necessary adjustments to your diet—your health and well-being will thank you!
