Do you think you may have a Food Intolerance or Allergy?

What's the difference and why does it matter?

Understanding Food Allergies and Intolerances

Food allergies and intolerances are two distinct conditions that can significantly impact an individual's health and quality of life. While they are often confused, it's essential to understand their differences to manage symptoms effectively.

Food Allergies vs. Food Intolerances

A food allergy is an abnormal immune response to a specific food, involving Immunoglobulin E (IgE) antibodies. This reaction can range from mild to severe and, in some cases, be life-threatening. Common symptoms include:

• Tingling or itching in the mouth

• Hives, itching, or eczema

• Swelling of the lips, face, tongue, or throat

• Wheezing, nasal congestion, or difficulty breathing

• Abdominal pain, diarrhoea, nausea, or vomiting

• Dizziness or fainting

• Severe reaction: anaphylaxis, requiring immediate medical attention

It is estimated that 6-8% of children and up to 3% of adults have true food allergies. If diagnosed, strict avoidance of the allergen is the only way to stay safe, as even trace amounts can trigger a reaction.

Coeliac Disease: An Autoimmune Condition

Coeliac disease differs from food allergies as it is an autoimmune disorder triggered by gluten. When gluten is consumed, the immune system mistakenly attacks the small intestine, leading to inflammation and damage. Symptoms can include:

• Digestive issues (diarrhoea, bloating, stomach pain)

• Neurological problems (brain fog, depression, anxiety)

• Skin rashes (dermatitis herpetiformis)

• Nerve-related symptoms (tingling or numbness in hands and feet)

• In children, failure to thrive or stunted growth

If coeliac disease is suspected, it's crucial to continue eating gluten until testing is completed, as removing it beforehand can lead to false-negative results. A strict lifelong gluten-free diet is necessary for management. Please note that not all symptoms are gastrointestinal in nature and I have clients (and a daughter) who rarely have gut issues but are affected by the other issues as described. Coeliac disease is therefore under-diagnosed.

Food Intolerances: More Common but Less Severe

Food intolerances do not involve the immune system in the same way as allergies. Instead, they typically lead to delayed, non-life-threatening symptoms caused by difficulties in digesting certain foods. Non-life-threatening does not mean these symptoms aren't debilitating. They are. Common signs include:

• Bloating and gas

• Migraines or headaches

• Fatigue & potential mood issues

• Skin issues (eczema, hives)

• IBS-like symptoms (diarrhoea, constipation, stomach pain)

• Sinus congestion and frequent coughs

• Joint pain or inflammation

• Weight fluctuations

Unlike food allergies, intolerances do not require strict lifelong avoidance. Instead, managing intolerances involves identifying trigger foods and finding a balance that minimises symptoms while maintaining a nutritionally complete diet. In some cases the foods can be reintroduced after a period of time.

How to Identify and Manage Food Allergies and Intolerances

Diagnosis is essential in differentiating between allergies and intolerances. Testing options include:

• Allergy Testing: Skin prick tests, blood tests measuring IgE antibodies, and supervised food challenges. This will be through your GP.

• Coeliac Disease Testing: Blood tests for IgA antibodies and follow-up biopsies.

• Food Intolerance Testing: While IgG-based food intolerance tests are widely available, they lack scientific support. The most effective method is an elimination diet, where foods are removed and gradually reintroduced to identify triggers.

Food Intolerance Testing: What Works and What Doesn’t

Many commercial tests claim to diagnose food intolerances by measuring IgG antibodies, but research shows that IgG responses are a normal part of food exposure, not an indicator of intolerance. The most reliable approach remains the elimination and reintroduction method, which allows individuals to pinpoint specific food triggers while maintaining a balanced diet.

However, for those with persistent symptoms despite dietary changes, the P88 Dietary Antigen Test can provide valuable insights by measuring IgE (true allergy), IgG, IgG4, and complement (C3d) responses to 88 common foods. This is something we can discuss.

Nutrient Considerations When Eliminating Foods

When removing a food from your diet, it’s crucial to ensure you’re still getting the essential nutrients that food provided. Here are some common nutrient losses and how to compensate for them:

• Gluten-Containing Foods:

  • Nutrients lost: Fibre, iron, B vitamins (thiamine, riboflavin, niacin, folate)

  • Replacements: Quinoa, buckwheat, amaranth, lentils, leafy greens, nuts, and fortified gluten-free products

• Dairy Products:

  • Nutrients lost: Calcium, vitamin D, iodine

  • Replacements: Almond, coconut, or oat milk (fortified), leafy greens, sardines, chia seeds

• Eggs:

  • Nutrients lost: Choline, vitamin B12, protein

  • Replacements: Chia seeds, flaxseeds, tofu, lean meats

• Soya Products:

  • Nutrients lost: Protein, isoflavones

  • Replacements: Lentils, chickpeas, nuts, quinoa

This is why it’s important to work with a nutrition professional to ensure a well-balanced diet that meets all your needs.

Need Support? Let’s Talk

If you're struggling with food allergies or intolerances, I can help. I offer a free 20-minute Health Review Call to discuss your symptoms, potential food triggers, and the best approach to restoring your health. Whether you need guidance on an elimination diet, functional testing, or a personalised nutrition plan, I can support you in achieving optimal well-being.

Book your free call today—there’s no time like the present!

Working with me you will always get a personalised nutrition plan, supplement plan (if necessary), testing interpretation (GP or private), a menu plan and a deeper understanding of how YOUR body works, not just that blogger you follow. Book here No time like the present!