After consuming a glass of milk, I felt something unusual. It started as a mild discomfort in my stomach, but soon it escalated to bloating and a sense of fullness that wouldn't go away. It wasn't the first time I'd experienced this, and I couldn't help but wonder—was it just my body reacting to something I ate, or was it something more serious? That's when I realised I might be dealing with food sensitivity. As I started to look deeper, I realised that food sensitivities are more common than many people think, and understanding them is key to managing symptoms and living more comfortably.These symptoms can arise hours or even days after consuming the offending food, making it challenging to identify the specific cause without careful dietary tracking.

Food allergies and food sensitivities are different in how they affect the body. A food allergy triggers an immune response, which can be serious and even life-threatening. Symptoms can include swelling, hives, trouble breathing, or anaphylaxis, which requires immediate attention. On the other hand, food sensitivities are typically less severe. They usually cause discomfort in the digestive system, like bloating or stomach pain. Symptoms are often delayed and can vary depending on how much of the triggering food is eaten—small amounts may cause mild discomfort, while larger amounts might bring on more noticeable reactions. The good news is that sensitivities, though uncomfortable, are rarely as dangerous as allergies.

 

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Common Food Sensitivities Symptoms

1. Digestive Issues (Gas, Bloating, Diarrhea, Constipation)

How They Show Up:

• Gas & Bloating: A feeling of fullness or discomfort in the abdomen, often accompanied by burping or excessive gas. Bloating can lead to a visibly distended belly.
• Diarrhea: Frequent, loose, or watery stools, often with urgency. Can lead to dehydration if persistent.
• Constipation: Difficulty passing stools, infrequent bowel movements, or stools that are dry and hard.

Causes:

• Lactose Intolerance: The body lacks enough lactase enzymes to break down lactose, the sugar in dairy, leading to fermentation in the gut and digestive distress.
• Gluten Sensitivity: Individuals with gluten sensitivity (non-celiac) may experience bloating, gas, or diarrhea when consuming gluten-containing foods.
• Histamine Intolerance: Certain foods, such as aged cheeses, fermented foods, and wine, contain high levels of histamine, which can trigger digestive issues in sensitive individuals.
• Sulfite Sensitivity: Foods like wine, dried fruits, and certain packaged goods can contain sulfites, which may cause gastrointestinal upset in sensitive individuals.
• Other Digestive Enzyme Deficiencies: Some people may lack the necessary enzymes to break down specific foods like certain carbohydrates or proteins, causing bloating and discomfort.

What To Do:

• Lactose Intolerance: Use lactase supplements before consuming dairy or opt for lactose-free dairy products.
• Gluten Sensitivity: Eliminate gluten from your diet and opt for gluten-free alternatives.
• Histamine Intolerance: Avoid high-histamine foods (e.g., aged cheeses, wine, processed meats) and consider using a DAO (diamine oxidase) supplement to help break down histamine.
• Sulfite Sensitivity: Avoid foods with added sulfites, such as processed foods, wines, and dried fruits.
• Digestive Enzymes: Consider taking broad-spectrum digestive enzymes to support digestion and alleviate bloating or discomfort.

 

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2. Skin Issues (Rashes, Hives)

How They Show Up:

• Rashes: Red, itchy patches of skin that may appear suddenly and spread. Can be dry, inflamed, or flaky.
• Hives: Raised, red, itchy welts that may appear suddenly, often in response to food allergens.

Causes:

• Food Allergies/Sensitivities: Dairy, nuts, shellfish, eggs, and gluten are common triggers for skin reactions.
• Histamine Intolerance: Foods high in histamine can trigger rashes or hives in sensitive individuals.
• Gluten Sensitivity: Can sometimes cause dermatitis herpetiformis, a skin condition marked by itchy, blistering rashes, often found on elbows, knees, or buttocks.
• Food Additives: Certain additives, like artificial colours or preservatives (such as sulfites), can cause skin reactions.

What To Do:

• Eliminate Trigger Foods: If you suspect a food sensitivity, eliminate common allergens like dairy, nuts, or gluten.
• Antihistamines: Over-the-counter antihistamines may help reduce skin irritation and itching, particularly for histamine-induced rashes.
• Topical Relief: Use hydrocortisone creams, aloe vera, or oatmeal baths to soothe irritated skin.
• Seek Professional Advice: Consider an allergy test or consultation with a dermatologist to identify specific triggers.

 

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3. Respiratory Issues (Runny Nose, Sneezing)

How They Show Up:

• Runny Nose: Clear or thick nasal discharge often associated with sneezing or congestion.
• Sneezing: Frequent or sudden sneezing, often in response to allergens or irritants in food.
• Postnasal Drip: Mucus that drips down the throat, causing a sore throat, coughing, or difficulty breathing.

Causes:

• Food Allergies: Common allergens like dairy, eggs, or nuts can trigger respiratory issues such as sneezing or congestion.
• Histamine Sensitivity: Histamine is a common trigger for allergies, including respiratory symptoms. Foods high in histamine (like fermented foods, certain wines, and aged cheese) may worsen symptoms.
• Sulfite Sensitivity: Sulfites found in foods and drinks like wine or dried fruits can provoke respiratory symptoms in sensitive individuals.

What To Do:

• Identify and Eliminate Trigger Foods: Keep a food journal to track what you’re eating and any respiratory reactions that follow. Avoid high-histamine foods and sulfites.
• Allergy Medications: Antihistamines can help reduce sneezing and a runny nose, while decongestants can clear up nasal congestion.
• Nasal Irrigation: Use a saline spray or neti pot to flush out mucus and allergens from the nasal passages.

 

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4. Headaches or Migraines (Salicylate Sensitivity)

How They Show Up:

• Headaches: Persistent dull pain or intense throbbing in the head, often accompanied by nausea or sensitivity to light and sound.
• Migraines: Severe, often debilitating headaches that can last for hours or days, along with nausea, vomiting, and sensitivity to light or sound.

Causes:

• Salicylate Sensitivity: Salicylates are naturally occurring chemicals found in many fruits (like apples, grapes, and berries), vegetables (like tomatoes), and processed foods. Individuals with salicylate sensitivity may experience headaches or migraines when consuming foods high in these compounds.
• Food Additives: Certain artificial sweeteners (like aspartame), preservatives, and food colourings can trigger headaches in sensitive individuals.

What To Do:

• Avoid High-Salicylate Foods: If you suspect salicylate sensitivity, avoid or limit foods that are high in salicylates, including certain fruits, vegetables, and processed foods.
• Hydrate Well: Dehydration can exacerbate headaches, so be sure to drink plenty of water.
• Consider Magnesium Supplements: Magnesium deficiency can be a trigger for migraines, so consider supplementation (after consulting with a healthcare provider).
• Pain Relief: Over-the-counter pain relievers like ibuprofen or acetaminophen may help alleviate symptoms.

 

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General Tips for Managing Food Sensitivities:

• Keep a Food Journal: Tracking what you eat and how your body reacts can help pinpoint potential triggers.
• Stay Hydrated: Proper hydration can assist digestion and reduce some symptoms like headaches and bloating.
• Probiotics & Digestive Aids: Supporting your gut with probiotics and digestive enzymes can help balance gut health and improve digestion.
• Consult a Dietitian: An experienced dietitian can help tailor your diet to avoid sensitivities while ensuring proper nutrition.
• Test for Allergies/Sensitivities: If symptoms are persistent or severe, allergy or sensitivity testing can help identify specific triggers.

 

Cure for Food Sensitivities

There isn't a cure for food sensitivities, but you can definitely manage the symptoms and live more comfortably. The key is identifying and avoiding trigger foods, and in some cases, using digestive aids like lactase enzymes for lactose intolerance. The intensity of food sensitivities can change over time, often depending on factors like your diet, stress levels, and overall gut health. Many people find that by improving their digestion or managing stress, their sensitivities can lessen. It's a process, but with the right approach, you can feel better and enjoy life more freely.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

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