Managing Food Intolerance: Causes, Symptoms, Types & Prevention Tips

food intolerances Food is essential to our daily lives, providing the necessary nutrients and energy for our bodies to function properly. However, for some individuals, an adverse reaction may occur due to certain foods, such as allergies or intolerances, leading to discomfort, digestive issues, and even potential long-term health problems.

It is crucial for these individuals to identify and avoid these trigger foods to maintain their overall well-being and quality of life. This condition is known as food intolerance.


In this article, we will explore what food intolerance is, its causes, symptoms, and various types. Additionally, we will provide valuable insights into preventing and managing food intolerances.

What is Food Intolerance?

Food intolerance is a condition in which the digestive system reacts unfavourably to certain foods, resulting in various symptoms. Food allergies involve the immune system, but food intolerance does not involve any immune response. Instead, it occurs when the body lacks the necessary enzymes or chemicals to properly digest specific foods. As a result, undigested or poorly digested components of these foods can cause discomfort and various symptoms.

What are the Causes of Food Intolerance?

Several factors can lead to food intolerance. One common cause is the deficiency of specific enzymes responsible for breaking down certain components in food. For example, lactose intolerance occurs due to insufficient lactase enzyme, which is required to digest lactose, the sugar found in milk and dairy products.

In some cases, food intolerance can be related to sensitivity to certain food components, such as gluten sensitivity or fructose malabsorption. Additionally, individuals may experience intolerance to food chemicals like histamine or salicylates, which are naturally occurring compounds found in various foods.

What are the Signs & Symptoms of Food Intolerance?

The symptoms of food intolerance can vary widely among individuals and depend on the type of intolerance. Common symptoms include bloating, gas, abdominal pain, diarrhea, constipation, nausea, and indigestion. Other signs may involve headaches, skin rashes, fatigue, and joint pain.

It’s crucial to note that the onset of symptoms may not be immediate and can occur several hours after consuming the problematic food, making it challenging to identify the exact trigger.

Types of Food Intolerance

Lactose Intolerance

Lactose intolerance is one of the most well-known types of food intolerance. It occurs when the body lacks the enzyme lactase, which is essential for breaking down lactose, the sugar present in milk and dairy products. As a result, undigested lactose can cause discomfort and gastrointestinal symptoms.

Individuals with lactose intolerance may experience bloating, gas, diarrhea, and abdominal cramps after consuming dairy products. While it’s not a life-threatening condition, it can significantly impact one’s quality of life.

Diagnosing lactose intolerance often involves a lactose tolerance test or a hydrogen breath test. Managing lactose intolerance typically involves dietary adjustments, including reducing or avoiding dairy products or using lactase enzyme supplements.

Gluten Sensitivity

Noneliac gluten sensitivity, also referred to as gluten sensitivity, is a condition whereby individuals encounter unfavourable responses to gluten, a protein that exists in wheat, rye, and barley. While celiac disease, an autoimmune disorder triggered by gluten consumption, causes immune responses and intestinal damage, gluten sensitivity, on the other hand, does not involve such reactions or harm to the intestines.

The symptoms of gluten sensitivity can resemble those of celiac disease and may encompass diarrhea, bloating, headaches, and fatigue. However, it’s essential to differentiate between the two conditions, as celiac disease requires strict gluten avoidance due to potential long-term complications.

Managing gluten sensitivity involves adhering to a gluten-free diet, which can be challenging due to the prevalence of gluten in many foods. Reading food labels carefully and seeking gluten-free alternatives are essential aspects of managing this intolerance.

Fructose Malabsorption

Fructose malabsorption is a condition characterized by the body’s limited ability to absorb fructose, a naturally occurring sugar present in fruits, honey, and certain vegetables. This condition arises when the body faces challenges in effectively processing and absorbing fructose, leading to various symptoms and discomfort. Undigested fructose in the intestines can cause diarrhea, bloating, abdominal pain, and gas.

Fructose malabsorption is often related to dietary habits, as excessive fructose consumption can overwhelm the body’s capacity to absorb it. Managing fructose intolerance involves reducing fructose intake, especially from high-fructose fruits and sweeteners. Instead, opting for low-fructose alternatives can help alleviate symptoms.

Histamine Intolerance

Histamine intolerance is caused due to the body finding it difficult to break down histamine. This compound plays a critical role in the immune system. It can be found in various foods. When histamine levels accumulate in the body, it can lead to a variety of bothersome symptoms. These may include frequent headaches, itchy hives on the skin, nasal congestion that makes breathing difficult, and digestive issues like stomach discomfort or bloating. It is important to be aware of these potential symptoms and take appropriate measures to manage histamine levels for overall well-being.

Histamine intolerance can be challenging to diagnose as symptoms overlap with other conditions like allergies and intolerance to specific foods. Managing histamine intolerance involves following a low-histamine diet and avoiding histamine-rich foods, such as aged cheeses, fermented products, and certain meats.

Salicylates Intolerance

Salicylates are natural compounds found in many fruits, vegetables, herbs, and spices. Some individuals may experience intolerance to salicylates, resulting in symptoms like hives, headaches, asthma, and gastrointestinal issues.

Diagnosing salicylate intolerance can be complex, as symptoms can be similar to other intolerances or allergies. Elimination diets and keeping a food diary can aid in identifying potential triggers.

Diagnosing Food Intolerance

Recognizing food intolerance can be challenging due to the delayed onset of symptoms and the varied reactions among individuals. Keeping a food diary and noting symptoms after each meal can help identify patterns and potential triggers. Consulting healthcare professionals, including allergists, gastroenterologists, and dietitians, is crucial for accurate diagnosis and personalized management plans.

In some cases, elimination diets may be recommended to identify specific trigger foods. Medical tests like breath, blood, and stool tests can also aid in diagnosing certain types of food intolerance, such as lactose or fructose intolerance.

Managing Food Intolerance

Personalized Diets

Since food intolerance varies from person to person, adopting a personalized approach to dietary adjustments is vital. Working with dietitians and nutritionists can help individuals create tailored meal plans that cater to their specific intolerances and nutritional needs.

Reading Food Labels

Reading food labels meticulously is essential for individuals with food intolerance. Identifying hidden ingredients and potential allergens can prevent accidental consumption of trigger foods. Awareness of common pitfalls and cross-contamination risks can further enhance safety.

Promoting Gut Health


A healthy gut plays a crucial role in managing food intolerance. Incorporating prebiotics and probiotics into the diet can improve digestion and overall gut health. Additionally, lifestyle factors like stress management, regular exercise, and sufficient sleep contribute to a healthier gut.

Seeking Professional Help

When experiencing symptoms of food intolerance, it’s essential to consult a healthcare provider promptly. Seeking advice from specialists, such as allergists, gastroenterologists, and dietitians, ensures accurate diagnosis and effective management strategies.


Managing food intolerance requires awareness, diligence, and a willingness to make dietary and lifestyle adjustments. Understanding the causes, symptoms, and types of food intolerance empowers individuals to take charge of their health and well-being. Seeking proper medical advice and support is crucial for accurate diagnosis and personalized management plans. By adopting tailored diets, reading food labels carefully, promoting gut health, and seeking professional help, individuals can effectively manage their food intolerances and lead a healthier, more comfortable life.

Author Bio

Devon Andre has been involved in the health and dietary supplement industry for a number of years. Devon has written extensively for Bel Marra Health. He has a Bachelor of Forensic Science from the University of Windsor, and went on to complete a Juris Doctor from the University of Pittsburgh. Devon is keenly aware of trends and new developments in the area of health and wellness. He embraces an active lifestyle combining diet, exercise and healthy choices. By working to inform readers of the options available to them, he hopes to improve their health and quality of life.


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