Food Intolerance and Digestion: Everything You Need to Know
Do you avoid certain foods because they make your stomach feel uneasy every time you consume them? If yes, you might have food intolerance.
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There is no denying that today’s culture places a much higher importance on health than it did until a few years ago. To name a few, “soy-free,” “gluten-free,” and “dairy-free” is often used in recipes, restaurant menus, and the health and wellness sectors.
The reason is that people are becoming more health-conscious and knowledgeable about their bodies and aware of the intolerances and sensitivity of the digestive system.
Also, due to individual physical characteristics and various degrees of physical activity, some people can digest certain foods easily, while others find those same foods challenging to digest. And this is when food intolerance or sensitivity comes into the picture.
Food sensitivities can be exhausting, mainly if we are sensitive to the food we consume frequently.
It will drain us and make us feel exhausted and upset if we experience constant abdominal discomfort, itching, or headaches. We might have trouble sleeping, functioning poorly at work, having problems with our partners, friends, and loved ones, and feeling unwell.
But in every circumstance, there is hope and ways to come out of it. So, let’s explore the silver lining so that you can combat food intolerance and gift yourself a Happy Tummy.
What is Food Intolerance?
Food intolerance refers to a condition in which food can be challenging for your system to digest. Some meals are intolerable to your gut; as a result, you experience unpleasant side effects, including gas, diarrhea, and stomach discomfort after eating them.
People with food intolerances cannot generate enough digestive enzymes essential to break down a specific food item[1]. Being sensitive to foods is also a sign of a weak digestive system. Following are a few common foods triggers that may result in food sensitivity or food intolerance[2]:
- Excess consumption of packaged, processed, and junk food.
- Food contaminants and additives can potentially raise the risks.
- Caffeine is a stimulant that can trigger food intolerance.
- Legumes like rajma and chana can lead to food intolerance if not soaked properly. Soak overnight and then consume.
- Consuming cruciferous veggies (cabbage family) can cause intolerance because of their high sulphur content.
- Not chewing food properly.
Food intolerance causes uncomfortable, unpleasant, and occasionally embarrassing symptoms. Although they typically involve the digestive system, these symptoms can also affect skin issues like itching and a clear rash.
Another indication of food intolerance is headaches after meals. You may have food sensitivity if you ever experience bloating, stomach pain, an upset stomach, or the desire to pass extra wind, whether or not skin rashes and headaches accompany these symptoms[3]. Get your meal plan today[5]!
Know the Difference between Food Intolerance and Food Allergy[4]
| Food Allergy | Food Intolerance | |
| Body Response | Immune System | Digestive System |
| How Fast | Usually, a fast onset occurs within minutes and upto 2 hours | Not always immediate; it can take hours |
| Symptoms | Rash, Hives, Itchy Skin, Shortness of Breath, Swelling, Trouble Swallowing, Chest Pain, Nausea Diarrhea, Vomiting | Gas, Cramps, Bloating, Heartburn, Headache, Irritability, Nausea Diarrhea, Vomiting |
| Severity | Most food allergies are mild and may cause hives and vomiting, but they can be severe and life-threatening in rare cases. | Most mild and not life-threatening. |
| Frequency | Every time the allergic food is consumed | Differs |
Combat Food Intolerance
Food intolerance won’t stand in your life if you take certain precautions and lead a healthy lifestyle. You can surely enjoy the food of your choice as long as you know what to avoid.
Indeed, there are some strategies you need to practice to reduce the likelihood of developing intolerances. And this process begins with your food. Here are some tips for keeping sensitivity symptoms at bay:
1. Improve your Digestive Health
Optimizing your gut health and improving digestion is essential to prevent food intolerances.
For optimal digestion, you should eat a balanced diet that includes fruits, prebiotics, fermented foods, high-fiber foods, and green vegetables. Certain habits like staying hydrated will also ease your digestion.
As high-fibre food helps maintain a healthy digestive system, you can try AASHIRVAAD Atta with Multigrain. It is an excellent source of fibre, supplying 35 percent of the required fibre content from just three rotis. Three rotis can offer fibre equivalent to 6 carrots! Amazing. Isn’t it?
2. Vary Your Diet
Eating the same foods repeatedly makes it simple to fall into a rut. However, this may raise your risk of developing dietary intolerances and allergies.
You can plan and introduce your body to variety to ensure you eat various foods throughout the week.
3. Try an Elimination Diet
You can combat food intolerance by identifying the foods that cause your intolerance and digestive problems with an elimination diet.
A short-term elimination diet involves removing specific foods that might trigger sensitivities and other digestive issues. Then, you can gradually reintroduce the foods to see which ones are and are not well-tolerated. You can learn exactly what foods to avoid with an elimination diet.
Note Down
After consuming certain foods or drinks that you are intolerant to, you may have stomach distress and other digestive issues. It means your digestive system cannot break down those foods leading to food intolerance.
A food allergy is different from a food intolerance. Food allergies cause an immune system reaction that can be fatal, whereas food intolerances impact the digestive system.
Most people with food intolerances can eat tiny amounts of specific foods without adverse effects. A food diary and elimination diet can help determine your food intolerance. You can combat food intolerance by maintaining a healthy lifestyle and eating a balanced diet.
Frequently Asked Questions
1. Can you cure food intolerance?
Food sensitivities frequently persist for a lifetime. Most people can manage their symptoms by avoiding or reducing grumpy-tummy meals that are sensitive to their bodies. Food intolerance symptoms might be uncomfortable but not as dangerous as food allergy symptoms but it is advisable to consult with your doctor once.
2. What causes food intolerance?
The digestive system is the usual area of food intolerance symptoms. You will have problems digesting certain foods caused by genetics, lack of digestive enzymes, digestive disorders, or sensitivity to food additives. Toxins found in the food we consume can potentially be the cause.
3. What is the duration of food intolerance?
When you have a food intolerance, your symptoms typically appear a few hours after eating the offending food. However, symptoms can take up to 48 hours to manifest and linger for several hours or even days, making it particularly challenging to identify the offending item.
4. How can those who have intolerances maintain a nutritious diet?
Make a list of the items you can eat, bifurcate them into nutritional groups and check if any nutrients are missing due to your sensitivity. Look for healthy supplements you can consume to replace them. It is advisable to consult a doctor or dietician.
