{"id":8190,"date":"2021-04-19T17:00:31","date_gmt":"2021-04-19T16:00:31","guid":{"rendered":"http:\/\/www.theguthealthdoctor.com\/?p=8190"},"modified":"2023-03-17T14:47:29","modified_gmt":"2023-03-17T14:47:29","slug":"the-science-behind-food-intolerances","status":"publish","type":"post","link":"https:\/\/www.theguthealthdoctor.com\/the-science-behind-food-intolerances","title":{"rendered":"The science behind food intolerances"},"content":{"rendered":"

If there was one myth I\u2019m most passionate about busting right now, it has to be about food intolerances. Why? Because not only could the false information surrounding intolerances and sensitivities put people\u2019s physical health at risk (with potential nutrient deficiencies and missed diagnoses), but it could impact their mental health and relationship with food too.<\/span><\/p>\n

 <\/p>\n

Here\u2019s the latest science.<\/span><\/p>\n

 <\/p>\n

In a nutshell:<\/span> If you suspect an intolerance, stick to the tried-and-tested 3R Method, rather than cutting out foods without a solid action plan (which could end up doing more harm than good)<\/i><\/b><\/p>\n

 <\/p>\n

What actually is a food intolerance?<\/b><\/span><\/p>\n

 <\/p>\n

A food intolerance is essentially having difficulty digesting a certain food, leading to symptoms such as bloating, tummy pain – scientifically, it\u2019s generally considered an \u201cabnormal functional response to a food component\u201d.<\/span><\/p>\n

 <\/p>\n

As many as 1 in 5 people (ethnicity dependent) are thought to have some type of food intolerance, the main type being lactose intolerance, (although keep in mind that many more people think they have one, when they might not!) and, while it\u2019s not life-threatening, it can have an effect on your quality of life, as well as your relationship with food.<\/span><\/p>\n

 <\/p>\n

Even though it can be tempting to blame gut symptoms on specific foods you\u2019ve eaten, it\u2019s important not to jump to any conclusions too quickly without confirming the true cause, or exclude a range of foods without having a clear action plan (ideally led by a dietitian, but I know that\u2019s not always feasible – that\u2019s why our <\/span>Inner Community members hub<\/i><\/b> is here!).<\/span><\/p>\n

 <\/p>\n

It\u2019s equally as important not to just assume your symptoms are due to another gut disorder (like IBS), when actually you could be overlooking an intolerance to a specific food instead.<\/span><\/p>\n

 <\/p>\n

How do food intolerances happen?<\/b><\/span><\/p>\n

 <\/p>\n

Lactose (milk sugar) intolerance <\/b><\/span>can occur when there\u2019s a lack of the enzyme needed to break down lactose in the body, called lact<\/span>ase <\/i><\/b>(aka lactase deficiency).<\/span> As a result, the lactose isn\u2019t well-absorbed in the small intestine and can lead to gut symptoms. Interestingly, not everyone who is lactase deficient are lactose intolerance i.e. some people who lack sufficient amounts of lactase can still tolerate lactose. How? Their gut bacteria are thought to make up for the lack of lactase who do the absorbing for them!<\/span><\/p>\n

 <\/p>\n

For other commonly reported intolerances, such as <\/span>wheat intolerance <\/b><\/span>and<\/span> gluten intolerance <\/b><\/span>(NOT coeliac disease, which is an autoimmune condition), more studies need to be done before we can fully understand the inner workings of these culprits – so watch this space.<\/span><\/p>\n

 <\/p>\n

How is it different to a food <\/b>allergy<\/i><\/b>?<\/b><\/span><\/p>\n

 <\/p>\n

Food allergies involve the immune system and essentially happens when the body mistakes certain food proteins for a harmful substance. This triggers the body\u2019s defence system, generally leading to more serious symptoms than a food intolerance would, including trouble breathing, a racing heart rate, skin rashes, and digestive problems.<\/span><\/p>\n

 <\/p>\n

It\u2019s estimated that food allergies affect around 1-2% of adults, so they\u2019re less common than intolerances. A food allergy needs to be diagnosed with a qualified allergist or immunologist (medical doctors who specialise in allergies).<\/span><\/p>\n

 <\/p>\n

The most common food allergens are cow\u2019s milk, egg, wheat, soy, nuts, seeds and fish – but most people grow out of food allergies after early childhood.<\/span><\/p>\n

 <\/p>\n

For adults, the most common form of food allergy is pollen-food syndrome (PFS) – although it\u2019s not life-threatening and many don\u2019t even realise they have it. Typically, the symptoms are immediate and include mildin itching or tingling of the tongue and lips. Foods most likely to trigger symptoms include apples, kiwi, peaches, plums and strawberries, as well as carrots and nuts (Brazil, walnuts, hazelnuts and almonds). Eating these foods cooked or tinned could help to improve tolerance, as the heat and processing makes the protein molecules inactive.<\/span><\/p>\n

 <\/p>\n

So what do you do if you think you\u2019ve got a food intolerance?<\/b><\/span><\/p>\n

 <\/p>\n

Just remember, gut symptoms can often have nothing to do with the actual food itself. It could also be down to the size of the meal, or how stressed you\u2019re feeling, so it\u2019s always best to explore other possibilities before cutting out foods unnecessarily.<\/span><\/p>\n

 <\/p>\n

If you do suspect a food intolerance, at the moment <\/span>there\u2019s no valid blood, hair, or saliva test that can accurately \u2018diagnose\u2019 a food intolerance<\/b><\/span> (apart from for lactose, which a qualified healthcare professional can do) – despite what the commercial tests will claim. So save your money!<\/span><\/p>\n

 <\/p>\n

The best, most effective, and safest way to identify a food intolerance is with my 3R Method:<\/span><\/p>\n

    \n
  1. Record:<\/b><\/span> if you\u2019re confused about the culprit, keep a Gut Diary<\/a> for 7-14 days so you can see any patterns between what you eat and your symptoms<\/span><\/li>\n
  2. Restrict:<\/b><\/span> remove the suspected food from your diet for 2-6 weeks (depending on when your symptoms improve)*<\/span><\/li>\n
  3. Reintroduce: <\/b><\/span>slowly and steadily, add the restricted food back into your diet in small amounts at a time, building up gradually to your tolerance level (ideally blinded – so it\u2019s worth getting your family or housemate to disguise it for you!)<\/span><\/li>\n<\/ol>\n

     <\/p>\n

    *It\u2019s much less common to have more than one food culprit triggering your gut symptoms – but if that\u2019s the case, it\u2019s best to see a dietitian<\/span><\/i><\/p>\n

     <\/p>\n

    But before you start, here are 5 things to remember…<\/b><\/span><\/p>\n

     <\/p>\n

      \n
    • Food is amazing.<\/span> <\/b>It\u2019s full of vital nutrients for all our body\u2019s functions and it does so much for us, while long-term restriction can risk missing out on important nutrients.<\/span><\/li>\n
    • It\u2019s not the food\u2019s fault. <\/b><\/span>Many commonly suspected foods culprits nourish your gut microbes and it doesn\u2019t mean they\u2019re bad for you – there may simply be a lack of enzymes to break it down (e.g. in lactose intolerance), or other factors at play, such as stress.<\/span><\/li>\n
    • It usually depends on the portion.<\/span> <\/b>Everyone\u2019s tolerance level is different, so being intolerant to a certain food doesn\u2019t mean banishing it for good. The goal isn\u2019t dietary restriction, it\u2019s about working up to your own tolerance (many of which you can still increase gradually too!).<\/span><\/li>\n
    • It may not be the food you\u2019ve just eaten<\/b><\/span>.<\/span> A new meal can essentially push a previous meal into the large intestine (thanks to the gastrocolic reflex), where our gut microbes are ready to feast. So, if you find yourself getting gut symptoms immediately after eating, chances are it may not be linked to the food you\u2019ve just eaten.<\/span><\/li>\n
    • The gut-brain axis is powerful.<\/span> <\/b>Studies show that even if we just think we have a food intolerance, we can actually experience gut symptoms when we eat that food, as our brain sends messages to the gut. This is known as the nocebo effect, the opposite of the placebo effect. So it\u2019s a good idea to avoid making assumptions about specific foods in order to manage those negative thoughts.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

      If there was one myth I\u2019m most passionate about busting right now, it has to be about food intolerances. Why? Because not only could the false information surrounding intolerances and sensitivities put people\u2019s physical health at risk (with potential nutrient deficiencies and missed diagnoses), but it could impact their mental health and relationship with food…<\/p>\n","protected":false},"author":6,"featured_media":8191,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[48,29],"tags":[],"class_list":["post-8190","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-or-nutrition","category-gut-basics"],"acf":[],"yoast_head":"\nThe science behind food intolerances | The Gut Health Doctor<\/title>\n<meta name=\"description\" content=\"The Gut Health Doctor explains why food intolerances develop, how to manage them and if there are any tests to find them...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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