What Are Food Intolerances?

Have you ever eaten something and felt off afterward—bloated, gassy, or running for the restroom? You’re not alone. Food intolerances are sneaky disruptors that can make life uncomfortable without triggering the severe immune response associated with food allergies. While they won’t send you to the ER, they can still impact your digestion, energy levels, and overall well-being.

So why does your body suddenly turn against your favorite foods? Here are a few common culprits:

• Missing enzymes – Your body needs specific enzymes to break down foods like dairy and gluten. If they’re lacking, digestion gets tricky.

• Naturally irritating compounds – Some foods contain substances like gluten or lactose that can be tough on sensitive digestive systems.

• Food additives and chemicals – Preservatives, artificial sweeteners, and food colorings can be problematic for some people.

• Imbalanced Microbiome - The microbiome plays a crucial role in food intolerance by influencing digestion, immune response, and gut barrier function, where an imbalance in gut bacteria can lead to improper food breakdown, increased gut permeability, and heightened immune reactions to certain foods.

•  Toxin Overload - Toxicity from heavy metals, mold, and pathogens can disrupt gut health by damaging the intestinal lining, altering the microbiome, and overloading detox pathways, leading to increased inflammation, immune dysregulation, and the development of food intolerances.

Food Intolerance vs. Food Allergy: What’s the Difference?

Many people confuse food intolerances with allergies, but they’re actually quite different. Here’s a quick breakdown:

Recognizing these differences helps you navigate your diet with confidence. If you often feel unwell after eating, keeping track of symptoms can provide valuable insights.

Identifying Food Intolerances

Symptoms of food intolerances can be frustratingly vague, making them tricky to pinpoint. They may appear hours—or even a day or two—after you’ve eaten a trigger food. Here are some of the most common signs:

• Bloating – A swollen, distended belly after meals.

• Gas – Excess flatulence, often with discomfort.

• Diarrhea – Frequent and urgent trips to the restroom.

• Constipation – Sluggish digestion and difficulty passing stool.

• Fatigue – Feeling drained after eating certain foods.

• Headaches – Unexplained headaches linked to diet.

• Skin Reactions – Redness, itching, or breakouts.

If these symptoms sound familiar, tracking what you eat and how you feel can help identify problem foods.

Common Food Intolerances

While food sensitivities vary, some foods are frequent offenders. Below are common triggers and their potential symptoms:

Keeping a food journal is an excellent way to track which foods trigger symptoms and how they affect you.

Managing Food Intolerances

If certain foods don’t sit well with you, there are steps you can take to manage them effectively:

1. Keep a Food Journal

This simple tool can help connect the dots between what you eat and how you feel. Here’s what to track:

• Date – When you ate the food.

• Food Eaten – The specific food or ingredients.

• Amount – How much you consumed.

• Symptoms – Any reactions and their severity.

• Timing – How long after eating symptoms appeared.

Tracking your meals and symptoms over time can reveal patterns and help narrow down the root cause.

2. Try an Elimination Diet

An elimination diet is one of the most effective ways to pinpoint food intolerances. Here’s how it works:

• Step 1: Remove common culprits – Temporarily eliminate foods known to cause issues (dairy, gluten, soy, eggs, nuts) for 2-4 weeks.

• Step 2: Observe changes – If symptoms improve, you’re on the right track.

• Step 3: Reintroduce foods one at a time – Slowly add foods back into your diet, one at a time, and monitor how your body reacts.

This process helps you pinpoint specific triggers and adjust your diet accordingly.

Partnering with a Professional for Guidance

Figuring out why certain foods don’t sit well with you can sometimes feel like a never-ending guessing game. That’s where I come in. I can help you navigate the complexities of food intolerances and create a plan that works for your unique needs.

What to Expect from a Consultation

When we work together, we’ll take a deep dive into your symptoms, lifestyle, and dietary habits. We’ll go over:

• Your food journal – Identifying trends and potential triggers.

• Elimination diet strategies – How to safely remove and reintroduce foods.

• Holistic approaches –  Detailed health and lifestyle history, lifestyle factors like stress and sleep that can impact digestion.

• Testing options – We  can explore functional lab tests to gain deeper  detailed insight into what’s affecting your gut health and leading to body system symptoms..

Let’s Work Together to Find Your Best Diet

If you’re struggling with food intolerances and want to get to the root of your digestive issues, I’m here to help. Together, we can uncover what’s triggering your symptoms and create a plan that supports your body and lifestyle.

Call my office at 775-881-8558 or schedule your discovery consultation online at https://glow-health.com/discovery. Let’s get you back to feeling your best!