Intolerances Common Food

Food intolerance significantly impacts the health of millions worldwide. Unlike food allergies that involve IgE antibodies and may lead to anaphylaxis, food intolerances are abnormal reactions to food that cause inflammation in the gastrointestinal tract. These reactions occur when the gut struggles to properly digest specific foods

While food allergies are widely known and understood, they are said to only affect 1 to 2 percent of adults and less than 10 percent of children

Meanwhile, food intolerances are estimated to affect up to 20 percent of the population and are much less understood through scientific research

The complexities of food intolerances, coupled with the ever-changing westernised diet culture, make diagnosis and treatment challenging

So, let’s explore the most common food intolerances, their implications, their effects on our lives, and where to find support.

What Are They and What Do They Mean?

Lactose Intolerance

Lactose intolerance, affecting around 65 percent of the population, is one of the most well-known food intolerances "Primary Lactase Deficiency" is the most common cause of lactose intolerance, where a reduced activity of the enzyme lactase leads to an inability to break down lactose as we age

Our body deals with the unabsorbed lactose by flooding the bowel with fluid and having bacteria ferment the lactose sugars

Symptoms of this may include excessive gas, bloating, abdominal pain, nausea, and diarrhea

Gluten Intolerance

Gluten intolerance, also known as Non-Celiac Gluten Sensitivity, involves intestinal and extra-intestinal symptoms triggered by glutencontaining foods in individuals without celiac disease or a wheat allergy

Gluten, found in wheat, barley, and rye, can cause fermentation in the gut when it cannot be properly broken down This results in adverse reactions like bloating, abdominal pain, diarrhea, fatigue, "foggy mind," and headaches

FODMAPs

FODMAPs, a group of poorly absorbed carbohydrates, have gained popularity in the food intolerance space, particularly for individuals with irritable bowel syndrome (IBS) Restricting high FODMAP foods can help reduce symptoms of IBS, such as abdominal distress, diarrhea, constipation, cramps, bloating, and flatulence, caused by the influx of fluid and fermentation to the bowel

Food Chemicals and Additives

Numerous food additives and chemicals are commonly used in the food industry for preservation and enhancing taste or appearance While most are harmless, a few have been linked to food intolerance.

Naturally present amines in foods can trigger reactions, such as cheese, chocolate, banana, ham, or fish Glutamates in tomatoes and salicylates in apples and tomatoes can also cause reactions.

Some food chemicals have been associated with intolerance, though their mechanisms are poorly understood. These include chemicals like antioxidants in oils, benzoates in soft drinks, artificial colours, monosodium glutamate (MSG) in takeaway meals, nitrates in deli meats, propionate in bread, sorbic acid in processed cheese slices, and sulphites in soft drinks, and dried fruit

Impacts of Food Intolerance on Lifestyle

Although food intolerances aren’t lifethreatening, the impacts on our bodies can be unpleasant and, in some cases, severe Food intolerance can be very impactful in our dayto-day lives. Pain, cramping, flatulence, “foggy minds”, or altered bowel habits can interfere with the quality of our work, the way we eat, and how we spend time with family and friends

It is important to note there is no cure for food intolerances Rather, managing food intolerance involves avoiding triggering foods and modifying your lifestyle A key step in managing food intolerances is finding a diagnosis

It may be tempting to begin restricting your diet to avoid impacts However, it’s essential to undertake sufficient medical testing and receive advice from your trusted medical team to find an official diagnosis before restricting food groups. Restricting your diet could mean you are missing essential nutrients

Tips for Managing Your Intolerance

If you are experiencing lactose or gluten sensitivity, an easy first step is to explore lactose or gluten-free options available in supermarkets

Those intolerant to food additives/chemicals should avoid common trigger foods and eliminate potential culprits under a dietitian's guidance

A low FODMAP diet can help manage IBS symptoms, which may involve a diet high in fibre, avoiding gas-producing foods, and limiting lactose and alcohol consumption

However, if you are experiencing a food intolerance, talk to your GP or dietitian for more advice.

Finding Support

It is important to consult with a dietitian if you are finding it difficult to implement dietary changes into your diet or need help understanding your diagnosis A dietitian can guide you through this process, ensuring you achieve diet adequacy

You may have access to Nutritional Support with a dietitian through your EAP offering Contact Acacia EAP now to find out more

Tuck CJ, Biesiekierski JR, Schmid-Grendelmeier P, and Pohl D, (2019), Food Intolerances

Malik TF and Panuganti KK (2023), Lactose Intolerance Cárdenas-Torres FI, Cabrera-Chávez F, Figueroa-Salcido OG, and Ontiveros N , (2021), Non-Celiac Gluten Sensitivity: An Update Dietitians Australia, (2023), Irritable Bowel Syndrome (IBS)