Food allergies and sensitivities are on the rise. Although related, there are key differences between these two issues. A food allergy involves an immune system response and can cause serious medical problems. Meanwhile, a sensitivity tends to produce gastrointestinal discomfort but not severe reactions, explains Harvard Medical School (HMS).
A food sensitivity, also known as an intolerance, can be sneaky, hurting your well-being while remaining just low-key enough to go undetected. Here’s how to determine if a sensitivity is getting in the way of your wellness.
Recognizing a Food Sensitivity
Sometimes, the symptoms of a sensitivity or intolerance are similar to those of an allergy, so it can be tough to tell the difference. With an intolerance, your body has difficulty digesting the food, leading to cramps, bloating, diarrhea, heartburn or gas. You may even sneeze or have a runny nose from some foods or additives.
HMS and the American Gastrointestinal Association list the following as common food sensitivities:
- Gluten (found in wheat, barley, rye and other grains)
- Corn products
- Fructose (found in fruit, bran, honey and beans)
- Cow’s milk and dairy-containing products
- Food additives (such as MSG and sulfites)
- Eggs
- Shellfish
Figuring It Out
One way to determine if you have a food sensitivity is to keep a food diary. Note what you’re eating and how you feel later. For example, a lactose intolerance can cause gas or bloating 30 minutes to two hours after eating dairy. If you note a connection, try cutting out the offending foods for a few weeks.
If you’re having trouble pinning down the problem, your primary care doctor may evaluate you for a sensitivity or refer you to a gastroenterologist, a specialist in the digestive system. The gastroenterologist can rule out allergies and possible underlying conditions, as well as perform tests for some sensitivities. A doctor may also perform a simple breath test, which, according to Johns Hopkins measures certain gases in your breath. This test can help uncover a lactose or fructose intolerance.
Gluten sensitivity is also becoming more common. This is different from a true gluten allergy (i.e., celiac disease) or a wheat allergy, both of which are fairly rare. A sensitivity to wheat or gluten is usually diagnosed by excluding other possibilities. If you test negative on celiac disease and wheat allergy tests, but your symptoms resolve when you avoid gluten and wheat, you may be diagnosed with a sensitivity, according to the World Journal of Gastroenterology.
Coping
Once you determine what foods are causing you grief, cut them out. With lactose or fructose sensitivities, you may be able to eat small amounts or take an enzyme supplement (like lactase or alpha-galactosidase). You can try dairy products with naturally lower levels of lactose, such as Swiss cheese or yogurt. Harvard also reports that probiotics may ease some symptoms.
If you have multiple sensitivities, especially to common foods like corn, soy, wheat and dairy, you may want to visit a nutritionist to help you develop an eating plan. Read labels carefully, as many ingredients are not so easily recognized. For example, whey is a dairy product that can still cause symptoms. Semolina and durum flour are also wheat products. Modified food starch may contain gluten, and gluten is often used as a binding agent in medications or vitamins, according to Mayo Clinic.
It can be tough at first to make changes because of a food sensitivity. However, researchers are just beginning to understand long-term effects of these sensitivities. If you have trouble figuring it out, talk with your primary care doctor about the possible causes and tips to adjust your diet.