People easily interchange food allergy and food intolerance, but the two are quite different. Food intolerances are very common, affecting roughly 15-20% of the human population. Intolerances differ from allergies and we’ll explain how below. 

What Is A Food Allergy?

An allergy occurs when the immune system reacts to an ingredient or substance that it misinterprets as harmful. The body often mistakes a food, typically a protein, as harmful and creates a defense system against it. The antibodies that the body creates battle the foreign protein, causing an allergic reaction. It’s very common to experience allergic reactions to nuts, shellfish, eggs, dairy, and certain fruits or vegetables. 

What Is A Food Intolerance?

Differing from a food allergy, an intolerance is a digestive response as opposed to an immune response. After eating a certain food, for example, the digestive system experiences irritation. This commonly happens when a person cannot properly digest or break down the food. It’s very common to experience an intolerance to lactose, which is found in most dairy products. Food intolerances are also common in people with digestive disorders, including irritable bowel syndrome (IBS). You can find common signs that may indicate a food intolerance below. 

Headache

Headaches can be symptoms of so many different conditions, so it’s easy to overlook a headache as an indication of a food intolerance. Severe food intolerances may even trigger migraines. When the body cannot properly digest or break down a certain food, the body sees it as a threat. It starts to release immunoglobulin (IgG) antibodies into the bloodstream. These antibodies can sometimes cause headaches or migraines. 

Bloating Or Gas

The two most common signs of food intolerance are bloating and gas. Gastroenterologists say that these two symptoms most commonly occur after a large, high-fiber meal. When the symptoms become uncomfortable or painful, however, that is cause for concern, especially if they occur every time you eat a certain food. Bloating and gas are two very common symptoms of lactose intolerance. The body cannot fully digest lactose, so bloating and gas result. Consider dairy alternatives in the case of lactose intolerance. 

Diarrhea Or Constipation

These two symptoms often indicate an intolerance, especially to gluten. If the body cannot properly digest or break down gluten, it’s very common for constipation or diarrhea to occur. Gluten intolerance may or may not be an autoimmune reaction. In the case of Celiac disease, the body attacks the villi in the small intestine in response to the presence of gluten. Non-celiac intolerance can mean that the gut cannot properly digest gluten. According to studies, about 50% of gluten intolerant people experience diarrhea and 25% experience constipation. 

Fatigue

Fatigue, sluggishness, or a general tiredness after eating a certain food. Occasionally, people can have a blood sugar crash that causes fogginess or fatigue, but it can indicate a food intolerance. If the body cannot properly process certain foods, the adrenal glands produce cortisol, also known as the stress hormone. It does this to help reduce irritation or inflammation in the gut. The fatigue is a result of the stressed adrenal glands. 

Acne

As stated in the beginning of this article, a food intolerance is not the same as a food allergy. People who have food allergies can experience hives, itchiness, rashes, or puffiness after eating the trigger food. The body can still interpret a food as harmful even if you are not allergic to it, though. As a result, a person can experience acne or a similar skin reaction. If a certain protein in a food doesn’t agree with the body, it can produce histamine, and the reaction will occur wherever the body produces it. If it releases histamine in the skin, you may experience acne or even eczema. 

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This is a healthy twist on those classic fig bars, but you don’t have to worry about sugars or unhealthy ingredients when you snack on these bites. They are gluten-free, paleo-friendly, and the perfect snack to power you through your cleanse.

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Being intolerant to gluten is a lot more common than people realize. A person could live his or her entire life with gluten intolerance without being diagnosed, and never fix the problem. Almost 15% of Americans are allergic to gluten or have gluten sensitivity. Celiac disease, which affects about 1% of the American population, is the most severe form of gluten intolerance.

There are many signs that indicate an intolerance to gluten. The body lets you know when it doesn’t have a good reaction to something you eat. Sometimes the best way to figure this out is by eliminating foods from your diet for 21 days, and then reintroducing those foods one at a time. Upon reintroduction to those foods, you can see if your body reacts negatively. Pay attention to the following signs when you eat gluten to know whether or not you have gluten intolerance.

Abdominal Pain

This is probably the most common symptom of gluten intolerance. In fact, 83% of people who are intolerant to gluten experience abdominal pain or discomfort after consuming gluten products.

Bloating

Bloating describes a swollen belly, due to gas, water retention, or eating way too much. While bloating can have a variety of causes, feeling bloated is a common complaint of gluten-intolerant people.

Fibromyalgia

A lot of people with fibromyalgia or chronic fatigue typically have gluten intolerance and don’t realize it. If you are diagnosed with either of these conditions, make sure to ask your health care practitioner if a gluten allergy could be the cause. Make sure to get tested.

Headaches

Headaches are obviously not a unique symptom, as they can be symptoms of many conditions. Gluten-intolerant people are about 10-12% more likely to experience migraines. If you have migraines that are accompanied by daily diarrhea, low iron count, and a skin rash, you may very well be gluten-intolerant.

Joint & Muscle Pain

Sore joints and muscles may have numerous causes; however, gluten-intolerant people who consume gluten may cause inflammation or widespread pain in muscles and joints. Pay attention to how your joints or muscles feel next time you eat gluten.

Skin Problems

Dermatitis is a very common skin manifestation for those with celiac disease. This is a blistering condition that can be the result of consuming gluten. Several studies have shown that consuming a gluten-free diet has helped to improve psoriasis, alopecia, and chronic urticaria (skin condition with itchy, pink lesions).

Constipation or Diarrhea

If you are constipated or experience diarrhea once in a while, you have no reason to be concerned. Because gluten actually damages the gut lining and can lead to poor nutrient absorption, consuming gluten can result in frequent diarrhea or constipation. Over 50% of gluten-sensitive people experience diarrhea and about 25% experience constipation. People with celiac disease typically experience pale or foul-smelling feces, which stems from nutrient absorption.

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Bloating is rarely a sign of a serious health condition, but it can cause pain, discomfort, and insecurity. It may come as no surprise to some that a high percentage of foods in the Standard American Diet lead to bloating or indigestion. Since bloating affects about 13% of the American population, it may be time to look at what you are consuming to resolve your bloating issues.

What Is Bloating?

Bloating occurs when the stomach becomes swollen or sore after eating. While bloating can be a symptom of other digestive issues, many foods also cause bloating, due to the body’s inability to efficiently process and digest them. To set the record straight, bloating is not the same as water retention, which is attributed to increased fluids in the body. If you don’t want to experience bloating anymore, steer clear of these five foods.

Beans

While beans contain healthy proteins, carbohydrates, fiber, vitamins, and minerals, beans also top the list of foods that cause bloating. Beans contain complex sugars, oligosaccharides, which are difficult for the body to break down. These sugars contain short-chain carbohydrates that escape during digestion and begin to ferment in the digestive tract, ultimately leading to gas and bloating.

The Fix: If you soak the beans before cooking them, your likelihood of experiencing bloating decreases. You can also try to eat adzuki and mung beans, which are much easier to digest.

Carbonated Beverages

Due to the high amounts of carbon dioxide in carbonated drinks, drinking sodas or fizzy beverages commonly causes bloating. When you swallow large amounts of gas (carbon dioxide in the case of carbonated beverages), some of that gas gets trapped in the digestive system. This leads to cramping or uncomfortable bloating.

The Fix: You can never go wrong with water. You can also drink herbal tea, freshly made juice, homemade lemonade, or water with fresh fruit in it.

Dairy Products

People consume dairy products for protein and calcium because they have been marketed as such. Statistics show that about 75% of the world’s population cannot efficiently digest lactose. This inability to digest dairy products can contribute to a wide range of digestive issues, one of the primary ones being bloating.

The Fix: Start opting for non-dairy plant-based milks instead of dairy products. You can also make your own plant-based milks.

Wheat

Containing a protein known as gluten, wheat has been a highly debated food in recent years. Despite the evidence that links gluten sensitivity to major digestive problems like bloating, diarrhea, and gas, wheat is still widely consumed. Wheat is also a source of FODMAPs, an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. A lot of people have great difficulty absorbing these molecules and experience bloating as a result.

The Fix: Try to go gluten-free for at least three weeks. If you reintroduce wheat back into your diet and immediately experience bloating, you probably shouldn’t eat it. Great gluten-free options include almond flour, coconut flour, quinoa, and oats.

Artificial Sweeteners

Many people consume non-nutritive or artificial sweeteners without even realizing it. Artificial sweeteners are in chewing gum, diet beverages, processed foods, candy, and many other packaged foods. Sorbitol, xylitol, and aspartame are three big names to watch out for. These sweeteners cause digestive problems, including bloating and gas, and lead to poor eating habits.

The Fix: Opt for healthy sweeteners like stevia, raw agave syrup, blackstrap molasses, raw honey, or grade A maple syrup.

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Every person has his or her own eating habits or favorite foods. The underlying theme between people and food is that nobody wants to feel bloated. You don’t want to attempt to zip up those pants, you want to zip them up with ease. A flat belly may not always be in the cards because of the foods you eat, an allergic reaction, or before/during menstrual cycles (for women).

Bloating is different than extra fat around the midsection. This temporary abdominal distention affects almost everyone at some point in life. The most common cause of bloating is intestinal gas, not water weight, even though many people disagree. Fluid retention is typically seen in the feet or ankles, and the abdomen is not where fluids accumulate first. Gas isn’t the only cause of bloating, however.

Reasons For Bloating

Gluten Sensitivity

A lot of people are gluten intolerant and they don’t know it. Try eliminating it from your diet for total of three weeks and then eat something with gluten to see if it is the culprit of your symptoms.

Poor Food Combining

Some people have more sensitive digestive systems and must eat certain foods separately to avoid bloating. Fruits should be eaten alone, and you shouldn’t combine them with proteins or other foods. You also shouldn’t combine protein and carbohydrates, for example, steak and potatoes. Check out our food combining chart for help.

Irregular Meal Times

It is ideal to maintain a consistent eating schedule because eating sporadically can interfere with healthy digestion. You should also avoid eating after eight o’clock at night because this can impair digestion and sleep.

Dairy Products

Dairy is a common cause of bloating and poor digestion. As the body ages, it actually loses the necessary enzymes for breaking down and processing milk sugars, which results in bloating. Ditch dairy to see if it makes a difference.

Imbalanced Gut Flora

When healthy bacteria are more prevalent in the body, you tend to feel a lot better. Your metabolism functions smoothly, you have better energy, and you are less likely to experience bloating.

Parasites

If parasites are living in your gut, a common side effect is bloating. It is ideal to get tested for bacterial overgrowth and parasites if you believe that you have come in contact with them.

Foods That Decrease Bloating

Anise

Anise contains antispasmodic properties, which work to calm the digestive tract. It also has carminative properties that assist in the reduction of gases in the digestive tract. It also helps to reduce stomach swelling.

Peppermint

Containing menthol, which has an antispasmodic effect on the soft muscle of the digestive tract, peppermint is great for relaxing an upset stomach. It is beneficial to drink a cup of peppermint tea when you are feeling bloated to reduce the pain.

Fennel

Acting as a natural diuretic, fennel helps to flush out excess gas in the digestive system. Fennel seeds are actually more beneficial, containing antimicrobial properties that help to treat stomach pain, bloating, gas, or even lower back pain.

Ginger, Lemon, & Turmeric Tea

High stress levels have been associated with low stomach acid, which can cause indigestion, bloating, and gas. If stress is the culprit of bloating, drink a combo tea of lemon, ginger, and turmeric. Lemons help to increase the production of stomach acid; turmeric has anti-inflammatory properties that soothe the digestive tract; and ginger helps the stomach move food down the digestive tract for healthy bowel movements.

Drink Up

We are, of course, referring to hydrating with water. Dehydration is one of the most common causes of bloating because the body is retaining excess water. Drinking more water helps you eliminate efficiently, remain hydrated, and decrease bloating.

Eat Fermented Foods

Fermented foods like kimchi, sauerkraut, and kombucha are naturally rich in probiotics, which help to maintain a healthy, balanced gut. Probiotics actually help repair the gut and prebiotics feed probiotics to enhance their inherent benefits.

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Celiac Disease, gluten intolerance and gluten sensitivity are more and more common in America today.

Gluten is the sticky, insoluble protein constituent of wheat and other grains, which is obtained from flour by washing out the starch. It is commonly used as an adhesive agent, giving to dough its tough, elastic character.

Clearly grains are a highly processed so-called food on the market today and eaten by a lot of people. Many grains naturally contain starch, but the unnatural processing of the grain converts the starch into gluten.

When a person has an intolerance to gluten, it means they have eaten too much of it to the point where the body now rebels. This is the purpose of allergies. Allergies are sensors, warning lights. It means the body is exposed to more of something than it can handle.

Where is gluten in our food?

Gluten is everywhere! Knowing how to read nutritional panels is key to avoiding gluten in the diet. Gluten-containing grains and products include:

• Wheat
• Rye
• Barley
• Oats
• Sweet rice
• Triticale
• Kamut (Egyptian wheat)
• pasta
• falafel.

Wheat (including whole wheat) is the highest gluten-containing grain on the market. Variations of wheat include Graham (i.e. Graham crackers), Semolina, Farina (cream of wheat), and noodles (Cup of Noodles/Top Ramen), etc.

Gluten-Free Whole Grains

Before completely doing away with all grains, try eating gluten-free whole grains such as:

• Amaranth
• Buckwheat
• Quinoa
• Teff
• Millet
• Fendo
• Injra (Ethipian Teff)
• Tapiaca
• Rice (brown and/or wild)
• Corn. Make sure that corn is not genetically modified.

However, if you notice adverse reactions (i.e. skin eruptions, itchy skin, foul smelling, floating stools, etc.) from eating the non-gluten containing grains, stop eating them immediately.

Most of your non-gluten grains are high in starch so if you are attempting to avoid starch then you need to abstain from eating these non-gluten containing grains supra which have a high starch content. Starch converts into harmful CARBONIC ACID once inside the body. Carbonic acid can even penetrate cement.

In order to be healthy you must eat, live, and think healthy. There are no shortcuts to optimal health.

Gluten and Children

For those individuals who have little babies and children experiencing severe cases of eczema, remove all grains from your child’s diet. A child should not be given grains for the first two years of life because grains are too hard on a newborn’s and young child’s digestive tract.

Rice (brown and wild) and corn are the best options as far as wheat or grain alternatives go.

Thank you for reading!

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