In the past our diets were far more limited to what grew around us. Very few people, usually only the elite, subsisted off of diets containing many imports. Nowadays, however, that is anything but the case. In the modern era, our diets have become so diverse and global in origin that it can prove almost impossible to keep track of the sheer diversity we consume in a single day.
While the diversity of the food we can pick up off the shelves is in many ways a blessing, it is not without its downsides. Notably, many of us are now exposed to foods to which we have an intolerance, without us even realising it! The complexity of our modern diets means that sometimes it can be incredibly difficult to spot and narrow down discomfort to food intolerance, let alone identify the culprit. Here is a quick guide to some of the most common food intolerances, their symptoms, and when they should be met with testing.
1. Gluten intolerance
Gluten intolerance, or coeliac disease as it is also known, is a reaction to a group of proteins collectively referred to as gluten. These proteins are commonly found in wheat, barley, and rye, and a physical intolerance to them can cause severe discomfort. When a person suffers from gluten intolerance, the immune system will begin to attack itself when the person consumes gluten. This causes damage to the small intestine, and prevents the body from processing nutrients.
Symptoms of coeliac disease include stomach ache and indigestion, as well as various problems when it comes to passing food. Bloating and general gastrointestinal discomfort are other strong indications that you may be suffering from a gluten intolerance, and should try abiding foods such as pasta, bread, cereals, and beer.
2. Lactose intolerance
Intolerance to lactose, also known as a dairy allergy, is a surprisingly common nutritional intolerance, with between one and two people out of ten in the UK suffering from its effects. The effects of lactose intolerance usually manifest within a couple of hours of consuming foods or drinks that contain lactose, a form of sugar found in dairy products.
Lactose intolerance will generally cause stomach bloating, flatulence, indigestion, cramps, nausea, and often a significant degree of pain. Lactose intolerance varies from person to person, with some being able to consume small amounts of dairy without too many problems, while others suffer greatly from even just a splash of milk in their tea.
If these uncomfortable symptoms sound familiar, doctors recommend taking a break from consuming dairy products for several weeks and take note of whether symptoms improve.
3. Egg
Egg intolerance occurs, as one would expect, in response to the consumption of eggs. There are a number of varieties of egg intolerance, with some people being intolerant to the yolk, others to the white, and some yet to both. Like most food intolerances, the typical symptoms of an egg intolerance is pain, discomfort, indigestion, and bloating. Others with egg intolerance report headaches or mental fogginess after they consume eggs. If you notice that you often suffer negative gastrointestinal effects after eating eggs, try cutting them out in order to see if your symptoms subside.
4. Amines
Another common food intolerance is sensitivity to a variety of compounds including tyramine, serotonin, and histamine. Intolerance to these substances is known to trigger flushing, nasal congestion, and migraines in sufferers. The chemicals themselves are most commonly found in foods such as pineapples, bananas, red wine, avocados, chocolate, mature cheese, and citrus fruits. The discomfort caused by amine intolerance is due to their ability to act upon small blood vessels, expanding their capacity. Noticing a correlation between these foods and nasal congestion or migraines is an indication you may want to visit a doctor about a possible amines intolerance.
5. Caffeine
While many of us may not be able to imagine life without our morning cup of coffee, there are a surprisingly large number of people who are in fact intolerant to its caffeine. Caffeine is a natural stimulant that occurs in cocoa beans, certain nuts and beans, tea leaves, and, of course, coffee beans. Those with sensitivity to caffeine will feel its effects far more intensely than the general population, although sensitivity to caffeine exists on a spectrum. General symptoms include anxiety, nervousness, jitters, elevated heartbeat, restlessness, and sleep issues. If drinking a coffee or energy drink tends to cause these uncomfortable side effects at the same time as providing that much needed pick-me-up, it may indicate a caffeine intolerance, in which case you might just want to switch to decaf!
6. Fructose
Fructose, a type of simple sugar that naturally occurs in most fruits, vegetables such as artichoke, leek, mushrooms, okra, onions, peas, and broccoli, as well as high-wheat content foods, sweeteners, sodas, and honey. Fructose intolerance causes gas, bloating, nausea, vomiting, abdominal pain, as well as low blood sugar. Many people who suffer from fructose intolerance may also find themselves with a strong natural dislike for sweets. If you suffer abdominal discomfort and find yourself put-off by sweets, fructose intolerance may be the answer to your pain.
As the majority of these food intolerances have overlapping symptoms, the best way to determine a given intolerance is consulting your doctor and one by one cutting different foods from your diet in order to identify the particular sensitivity, and cut it out once and for all!
