Food Allergy and Food Intolerance: Navigating the Dietary Challenges for a Healthier Life

Written By: Vivian Benjamin

I am sure everyone living in this world enjoys food as much as you and I do. There are many types of food available in this world. Moreover, there are also many ways to cook a certain type of food. Food doesn’t only give you nourishment but also joy.


However, what happens when you eat a certain food that you love and it causes you allergic reactions or intolerances in your body? You may need to stop eating those foods and may even lose certain nutrients that your body needs.


Being aware of the ingredients in your food is also part of healthy eating, cooking and living. Although food allergies and intolerances are common nutritional issues, you can live a healthy life by knowing the right way to cope with it.


In this article, I’m going to share what is food allergies and food intolerances, the difference between those 2 medical conditions and provide several holistic strategies on how to cope with these dietary challenges to live a healthy life. 





Food Allergy
Food Allergy is defined as an immune reaction to proteins in the food and can be either immunoglobulin-mediated or non-immunoglobulin-mediated. Food allergy is a medical condition that is rising in many parts of the world recently.


It is causing a significant health burden on adults and children. This medical condition is long-term and can impact the quality of life. Moreover, it can affect anyone from any socioeconomic and demographic background. Any food can cause food allergies however; there are several identified food that causes considerable effects such as soybeans, nuts, eggs, wheat, shellfish and certain types of fish.



There are various types of symptoms experienced when you have food allergies, for instance:

• Itchy skin or rashes
• Dizziness
• Swelling of the face, eyes and lips
• Sneezing or runny nose
• Difficulty in breathing or wheezing
• Abdominal pain
• Nausea and vomiting

 


Although food allergies can be mild reactions sometimes it can cause severe reactions to your body hence; emergency medical treatment is required as you can go into anaphylactic shock, which is a life-threatening condition. The best way to find out which food you are allergic to is to take a blood test. If you already know which food you are allergic to, you can take safe measures to help you avoid serious reactions. 





Food Intolerances
Food intolerance or food sensitivity is a non-immunological reaction when you consume certain types of food. Food sensitivity occurs immediately after consumption of the food or after 48 hours. Food intolerances can happen to both children and adults.



You may experience a variety of symptoms or it can be the same as food allergies nonetheless; the common symptoms are diarrhoea, bloating and abdominal pain because the food causes sensitivity to the gastrointestinal system.



Here are some common causes of food intolerances:

1. Lactose or dairy intolerances


2. Gluten intolerances (wheat, barley, rye)


3. Caffeine intolerances (coffee, tea, energy drinks, soda)


4. Salicyclates intolerances (natural chemicals produced by plants – fruits, vegetables, teas, coffee, nuts, honey)


5. Amines intolerances (produced by bacteria during food storage and fermentation - cured meats, dried fruits,
   aged cheeses, vinegar, smoked fish, buttermilk)


6. FODMAP intolerances (apples, soft cheese, bread, artichokes, lentils, lentils)


7. Sulphites intolerances (chemicals used as preservatives in food and drinks)


8. Fructose intolerances (sugar found in plant-based food, biscuits, sweet beverages)





How to Cope with Food Allergy and Food Intolerances
Now that you know the differences between these 2 common nutritional issues let’s explore several holistic approaches on how you can cope with these dietary challenges.

1. Know your food ingredients

Currently, all packed food and drinks sold in supermarkets must list the ingredients used to make the food. In addition to that, if there is an allergen the words are usually in bold. Educate yourself to know which food gives you sensitivity and allergies. Similarly, learn to recognise the word “may contain” as this word is becoming more apparent in food labelling. 
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2. Develop your cooking skills

If you have an allergy or intolerance to a certain food that is required in a certain dish, try adapting to other food ingredient to make the same dish. Explore various ways of making the same dish using different ingredients from recipes online or cookbooks. 

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3. Keep a food journal

Writing a journal is another method where you could keep track of the food that causes you allergies or sensitivities. Documenting is the best method to keep a history of your challenges and condition, which will help you see where you can make changes. Similarly, if you would like to test a new recipe using different food ingredients, this method can be productive.


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4. Ask questions

When you go out for parties or eat food in a restaurant don’t be afraid to ask questions regarding how the food is cooked and what ingredients are used to cook them. You can inform them that you have certain allergies or intolerances to avoid misunderstanding.
 



5. Speak to a qualified nutrition professional

If you would like further information or are unsure which food can be replaced to avoid nutritional deficiencies, do talk to a qualified nutrition professional like a dietician or nutritionist. Avoid eliminating the food you are allergic or sensitive to without replenishing it with alternatives.
 











All in All
Presently, food allergies and food intolerances are becoming more prevalent globally. Although these 2 medical conditions can be mild sometimes it can lead to life-threatening situations. Not being able to enjoy certain foods because you are suffering from these conditions can be stressful.



However, you can overcome these challenges by educating yourself. Nutrition Takes explores what is food allergies and food intolerances and provides several holistic interventions you can incorporate to cope when you experience this situation. Share in the comment section if you find the article informative or useful. Alternatively, if you have different insights feel free to write them.
 
 
 












References
1. https://www.food.gov.uk/safety-hygiene/food-allergy-and-intolerance
2. Lopez et al. (2023); Food Allergies; StatPearls.
3. Tuck C.J et al. (2019); Food Intolerances; Nutrients; 11(7): 1684.
4. Michael L et al. (2023); The Epidemiology of Food Allergy in Adults; Annals of Allergy, Asthma & Immunology; 130(3): 276-287.
5. Jaanani M et al. (2020); Food and food products associated with food allergy and food intolerance – An overview; Food Research
    International; 138: 109780.
6. Domenico G et al. (2021); Food Allergy and Intolerance: A Narrative Review on Nutritional Concerns; Nutrients; 13(5): 1638.
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