Eating healthy despite food intolerances?
Intolerances to certain foods complicate a healthy diet and can lead to unpleasant symptoms. Various nutrition experts, including from Cleveland Clinic In the United States, explain how to do it food intolerance recognized and what can be done about it.
Cramps could indicate a food intolerance
Most people have probably been in this situation at least once in their lives: a few hours after a meal, an unpleasant feeling suddenly appears cramps or bloating on me. If such effects occur regularly, the so-called food intolerance Present.
Don’t ignore the body’s reaction to food
„It is important for people to understand their body’s response to food and their environmentRegistered Nutritionist Explains Julia Zumpano From the Cleveland Clinic. If people feel uncomfortable every time they eat a certain food or drink, this feeling should be Anyway ignore it will.
Food allergy or food intolerance?
If you want to know how the body reacts to certain foods, it is important to first understand the difference between them food allergy And the food intolerance to know.
What is a food allergy?
Food allergy one immune system response. „Your body attacks food as if it were an enemy, causing an immediate immune response and allergic reaction such as hives, difficulty breathing or swallowing, and swelling of the lips, tongue or throat“, explained Zumpano.
What is food intolerance?
According to the expert, a food intolerance is not an allergic reaction. Instead, there is one Non-life-threatening disorder Before. This can be manifested by symptoms such as flatulence, a feeling of fullness and a rash. DiarrheaAnd the stomach painfatigue and so-called brain fog.
Usually, food allergies actually happen So early in life (in childhood). On the other hand, food intolerance only develops over time. A clinical nutritionist gives an example Jennifer Kerner From University Hospitals Cleveland Medical CenterIt is unlikely that children will have lactose intolerance.
However, as the body ages, this may happen It produces fewer enzymesWhich helps in the digestion of lactose, which eventually becomes Lactose intolerance finish. In addition, the dose of food also plays an important role, since intolerance is considered highly dose-dependent.
This is in contrast to allergies where small amounts can cause problems for affected individuals.
Food intolerance or celiac disease?
Another problem with food intolerance is that celiac disease Often with one Food intolerance to gluten embarrassed. However, celiac disease is an autoimmune disease in which consuming a small amount of gluten has consequences similar to a food allergy.
„When someone with celiac disease eats something that contains gluten, it attacks their digestive system. This can make them feel very miserable“, So Kerner. If people test negative for the condition but still cannot tolerate gluten, this will be considered Non-celiac gluten sensitivity specified.
How is food allergy diagnosed?
So how do you determine if you have a food allergy and what can you do about it? Dr.. Reema Gulati From the MetroHealth system in Cleveland it is recommended to run one first private diary.
Keep a symptom diary
Therefore, affected people must have period of several weeks Keep a diary of bothersome symptoms. Once you know the cause of these symptoms, you can gradually eliminate infected foods from your diet.
One Nutrition Tips After these foods are excluded, it can help replace the missing food groups or foods to make the diet possible still balanced.
Sure, it takes discipline to avoid certain foods first and then slowly reintroduce them into the diet, and then thereafter Symptoms and reactions to document. But according to experts, it’s here There are no shortcuts or alternatives.
In particular, nutritionists advise against postal tests, which are supposed to reveal food intolerances.
„I know many examples of people who have taken part in this type of testing and excluded foods from their diets. This made their diets more restricted and they did not feel any improvement after that because these tests have no justification or basis“, mentioned Dr. Gulati.
„We shouldn’t pursue food sensitivities like hunting a wild goose. It should be based on careful observation, keeping a journal, and trying to eliminate these foods with the help of a doctor or nutritionistThe expert adds.
What food categories can be a problem?
Trying to identify the foods that negatively affect the body is not at all related to specific foods, but to the so-called food categories. Here are five of these food categories:
people with one Lactose intolerance (Lactose intolerance) Find it difficult to break down lactose. “Since there is a deficiency of these enzymes, they reach the large intestine undigested“, explained Dr. Gulati.
In order to avoid lactose intolerance, the consumption of foods containing lactose (dairy products such as cheese, ice cream and yogurt) can be restricted. It is also possible private Nutritional supplements to take what for Enzymes are required to digest lactose receipt.
This category includes, for example, fruits that are high in sugar or foods containing high-fructose corn syrup. In addition, refined high-sugar foods are affected as well, according to a report by Dr. Gulati.
Dietitian Jennifer Kerner explains that when the human body does not have the enzymes needed to break down the toxins in alcohol, alcohol intolerance occurs. The expert names the possible symptoms hot flashes And the blushing cheeks.
Because FODMAP is different Types of carbohydrates referred to in Courage is like Kerner explains. They can cause gas, bloating, abdominal pain and diarrhea.
There are many foods that are high in FODMAPs (such as sorbitol, mannitol, fructose, and lactose). If there is a concern that you may have a FODMAP intolerance, professionals should Nutrition Tips To be consulted by those who already have experience supporting people with FODMAP intolerance.
The last point Kerner mentioned is the so-called sulfate. eye this Food additives containing sulfur. If people are sensitive to sulfates, they should check food and drink labels before shopping.
Food or beverages containing sulfur dioxide, potassium bisulfite, potassium metabisulfite, sodium bisulfite, sodium metabisulfite and sodium sulfite should be avoided in case of sulfate intolerance. (as such)
Author and source information
This text complies with the requirements of the specialized medical literature, medical guidelines, and current studies and has been verified by medical professionals.
- Cleveland Clinic: Food Intolerance (Abruf 25.07.2022), clevelandclinic.org
- Cleveland Magazine: Best CLE Documents: What to Know About Food Intolerances (veröffentlicht 20.07.2022)
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a visit to the doctor.