Food Allergies Vs Food Intolerance — What’s The Difference?
If you have ever eaten something that left you feeling unwell, you may have wondered why. Perhaps something was wrong with the food and you’re experiencing food poisoning. Or, maybe the food was fine, but your body is responding to something in it. In this case, you might be experiencing a food allergy, intolerance, or sensitivity.
As an online school of holistic nutrition, we want to help you to distinguish between these three reactions, their causes, how to recognize them, and how you can use holistic nutrition to manage them.
What Is A Food Allergy?
When you have a food allergy or intolerance, your immune system reacts to something in the food as though it is a threat to your body. This sets off an autoimmune response which releases histamine and causes symptoms commonly associated with an allergic reaction. Although there is a lot of talk about food allergies in children, and what is appropriate for children to bring to school in their lunch box or as a snack, they can develop later in life as well.
Food Allergy Symptoms
Symptoms of an allergic reaction include:
- Wheezing
- Difficulty breathing
- Hives
- Rash
- Trouble swallowing
- Swollen tongue, lips, or throat
- Itching
- Hyperactivity
- Digestive Issues
In extreme cases, allergic reactions to food can be fatal. This is due to anaphylaxis, which triggers narrowed airways, a sudden drop in blood pressure, and vomiting. If somebody you know is experiencing anaphylaxis, use their epipen to deliver a sudden injection of epinephrine – this can save their life. If you don’t have an epipen, bring them to an emergency room as soon as possible.
What Causes Food Allergies?
Approximately ninety percent of food allergies are caused by just nine types of food.
These are:
- Wheat
- Eggs
- Tree nuts (for example almonds, walnuts, or pistachios)
- Fish
- Soy
- Shellfish
- Milk
- Peanuts
- Corn
What Is A Food Intolerance?
Food intolerances primarily affect the digestive system. Allergies, on the other hand, cause an immunoglobulin E immune response. Often if you have an intolerance to certain foods, you are able to eat minimal amounts of the foods you are intolerant to without feeling any reactions. However, it is still important to avoid these foods, since they can cause longterm health issues and inflammation. A common food intolerance suffered by many is a lactose intolerance, associated with dairy products, such as, milk, yogurt, and cheese. This can also be triggered by processed meats, like hotdogs and bacon, salad dressings, cookies, cakes, and even protein powders, depending on their ingredients. Don’t forget to read your labels.
Food Intolerance Symptoms
If you find yourself feeling the following symptoms after eating or drinking certain foods and beverages, you may be experiencing a food intolerance:
- Upset stomach
- Nausea
- Gas
- Diarrhea
- Bloating
- Pain in the stomach
- Heartburn
In some cases, you might feel these symptoms soon after eating. However, it can sometimes take up to 48 hours, or more, for them to develop, which is why it is harder to track them down. That is why it can be helpful to have a food sensitivity test done. It can sometimes be difficult to identify.
What Causes Food Intolerance?
Common causes of food intolerances include:
- Sensitivity to additives in food, such as sulfites
- Lack of enzymes required by the body to properly digest foods
- Irritable bowel syndrome
What Are Food Sensitivities?
Food sensitivities are often spoken of in the same breath as food intolerances. However, they aren’t the same thing. Similar to allergies, but not the same, food sensitivities occur when an immune response is triggered by a component of the food.
Food Sensitivity Symptoms
If you are experiencing food sensitivities, symptoms are often similar to those of allergic reactions, but not nearly as severe.
Some things to watch for include:
- Runny, stuffy nose
- Migraines or headaches
- Itchiness
- Feeling tired or fatigued
- Brain fog
- Flushing of the skin
- Muscle pain
- Joint pain
- Sneezing
- Digestive issues
What Causes Food Sensitivities?
Food sensitivities are usually caused by an imbalance of bacteria in your intestines. The symptoms often take a few days to show up, which makes it harder to pinpoint the precise food which was the trigger for the symptoms.
Holistic Nutrition For Food Allergies, Intolerances, And Sensitivities
Because allergies, intolerances, and sensitivities are inherently linked to the food you eat, the solutions for them are also related to food. Let’s look at some of the ways to manage these conditions using nutrition.
1. Keep A Food Diary
If you suspect you have a food allergy or intolerance, keeping a diary of the foods you eat and any symptoms you might be experiencing can help you pinpoint the trigger foods. Once you’ve identified which foods might be triggering your symptoms, you can:
2. Do An Elimination Diet
Elimination diets can help you to find out precisely which foods are causing allergic or digestive symptoms. These diets should typically last between four and six weeks. For the first three weeks of an elimination diet, you will remove foods which you think may be causing symptoms, as well as common allergens from your diet. This initial three week period will give any proteins in your system, which could cause a negative reaction, the chance to dissipate. After this initial three week period, slowly add foods back one at a time, and pay attention to see which ones lead to unwanted symptoms.
3. Eating A Whole Food Plant Based Diet
Plant based foods are less likly to be allergenic, contain fibre, and create a healthy and diverse microbiome, supporting a healthier immune system. These include:
- Seeds, including chia seeds, flaxseeds, pumpkin, and sunflower seeds
- Vegetables, including broccoli, Brussels sprouts, cauliflower, and leafy greens
- Coconut milk
- Fruit
- Almond butter
- Gluten free grains and flour
- Foods rich in probiotics, which we will look at closely in the next section
4. Eat Foods Rich in Probiotics
Probiotic foods contain live “good bacteria” which can play a role in repairing a damaged intestinal lining and create a healthy microbiome.
Foods high in probiotics (organic when possible) include:
- Sauerkraut
- Miso soup
- Kimchi
- Yogurt
- Kombucha
- Sourdough bread
RELATED: 5 Easy Ways To Take Care Of Your Gut Health
5. Supplement With Vitamin B5
Vitamin B5 has a number of qualities which make it a good option as a way to provide treatment for food allergies. This includes aiding digestive health, supporting adrenal function, and helping increase immune function which means you are less likely to have adverse reactions to problem foods.
6. Contact Edison Institute of Nutrition Today
Do you want to learn more about the role diet and nutrition play in overall health?
Are you so passionate about this that you’ve considered making a career out of it?
We are Edition Institute of Nutrition, and we offer courses in holistic nutrition, as well as continuing education for those already working in the field who want to brush up their skills and those who want to improve their health and that of their family members.
Contact us today to learn more about our course offerings and find the right fit for you.
