How to Identify and Manage Food Intolerances

Food intolerance is now common and has many forms. While an intolerance does not occur in the immune system, it generates a reaction within your body when it cannot properly digest certain foods. These problems can be identified and managed to improve your quality of life greatly.

Recognizing Symptoms of Food Intolerances

Most people find it hard to identify food intolerances because they show their effects through subtle persistent symptoms. Physical signs most commonly include digestive problems including bloating, gas, diarrhea, or constipation. Skin reaction is also a problem and some people experience rashes or eczema or acne. Symptoms commonly associated with this condition include fatigue, headaches and joint pain.

Common Food Intolerances

There are several foods known to be culprits. Knowing what these common triggers are can let you know how much you are affected by them.

1. Lactose Intolerance

The body can’t make enough of the enzyme needed to digest lactose in milk and dairy products, so that’s why it’s called lactose intolerance. Typical symptoms include bloating, abdominal pain and diarrhea after having dairy.

2. Gluten Intolerance

Gluten intolerance — also often called gluten sensitivity — is sometimes confused with celiac disease and affects those who cannot digest a protein called gluten found in wheat, barley, and rye. Symptoms tend to be things like fatigue, bloating, and brain fog.

3. FODMAP Intolerance

These are short chain carbohydrates called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) that people have difficulty digesting. Onions, garlic, and some fruits are foods high in FODMAPs; they can lead to bloating, gas, and discomfort.

4. Other Intolerances

Fructose intolerance, where the body is not able to absorb sugar from fruit and processed foods, along with histamine intolerance, where the body struggles to break down food rich in histamine such as cheeses, alcohol and cured meats, are also common intolerances.

Diagnosing Food Intolerances

To diagnose food intolerance is a matter of patience and a systematized approach. Begin by noticing any patterns you see in your symptoms and what you’ve eaten.

• Food Diaries and Self Monitoring

One way to accomplish this is by documenting what you eat in a detailed food diary so you can find potential weights. Write down everything you eat and drink, as well as any symptoms you are having and when. But as time passes, you may begin to notice that certain problem foods are recurring and taking place at certain times throughout the day.

• Elimination Diet

One of the best ways to test for food intolerances is an elimination diet. The first step is to remove suspected trigger foods from the diet for 2 to 6 weeks. Slowly add these foods one by one back into your diet and watch for symptoms.

• Professional Testing

If self monitoring and elimination diets don’t yield clear results then see your professional. Further information may come from tests such as lactose tolerance tests, breath tests, blood tests. Talking to a dietitian or gastroenterologist in Lahore can assist you to set up a concrete diagnostic plan.

Managing Food Intolerances

• Dietary Adjustments

To manage food intolerances, avoiding the trigger foods is the cornerstone. In the case of lactose intolerance, for example, there are lactose free milks and plant based alternatives such as almond or soy. Individuals who have gluten intolerance, for example, may prefer gluten free grains such as rice or quinoa.

• Supplements and Enzymes

Some intolerances can be relieved by supplements. For instance, lactose supplements help those with lactose intolerance break down dairy. Digestive enzymes that aim at particular food ingredients can also assist symptoms.

• Social Strategies

There are not many options when it comes to managing food intolerances in social settings. If you’re eating out, let restaurant staff know your dietary restrictions and ask about ingredients. If gatherings are part of your routine, think about bringing something to a group event or social function that you are able to eat safely.

Living with Food Intolerances

Food intolerances are a long-term project, but they don’t have to be too hard. For this, try to focus on maintaining a balanced, nutritious diet and avoiding trigger foods. If you’re struggling with persistent symptoms, consider consulting a gastroenterologist in Islamabad for expert advice. Additionally, look for alternative and new recipes to keep your meals varied and exciting.

You need a positive relationship with food. Don’t see your intolerances as a limitation. So instead, think of them as opportunities to experiment with new ingredients, or to make healthier food choices. You can also stay informed about new food options and new research so that you can choose the foods that will best benefit your dietary needs.

Conclusion

If you suffer from food intolerances, they can be a real hassle to live with, but it doesn’t have to be hard to identify and manage them. If you recognize symptoms, know your triggers, and find good ways to deal with triggers, you can lead a symptom free existence. If you aren’t able to determine intolerances on your own, a good plan is to find a professional that can create a personalized program for you based on your specific circumstances.