Food intolerances can significantly impact daily life, causing discomfort, confusion, and sometimes life limiting symptoms. Food intolerances are reported by 15 to 20 percent of the population in the United States. They are common among people with digestive or gastrointestinal disorders, with 50 to 80 per cent reporting consistent problems with certain foods but a negative allergy panel.
The most common symptoms of food intolerances include digestive problems (bloating, nausea, diarrhea, constipation, discomfort, skin issues, headaches etc.) Food intolerances/sensitivities often have “a grey area” that is not as easily understood. Many times, people will get allergy tested, come up with negative results, and be told they are not allergic and they are “fine”.
Allergies And Intolerances
Unlike an allergy, food intolerances aren’t life-threatening – but they can cause some unpleasant symptoms that are sometimes unexplainable. They’re not immunologic allergies and do not carry the same risk as an immune system reaction from allergies. A simple way to explain the difference is that food intolerances/sensitivities generally involve the digestive system. The amount of food ingested is directly related to the severity of symptoms, and the food causes similar symptoms with each exposure.
Very often, food intolerances present themselves because the gut needs support. They can occur due to imbalances in gastrointestinal pH, gut microbiome, and intestinal integrity. If an allergy has been ruled out, intolerance testing is recommended. One of the challenges of food intolerances is knowing how to manage them. This can sometimes leave people feeling overwhelmed and confused. This is why it is so important to identify and incorporate suitable alternatives as a way to reduce intolerance symptoms. Here are seven effective food alternatives to help manage food intolerances.
At the core of most food intolerances, is the need to support gut health and get the right testing. Here are 7 Effective Food Alternatives To Reduce Intolerance Symptoms.
7 Food Alternatives to manage and reduce intolerance symptoms
Lactose-Free Dairy Products
- Summary: For individuals with lactose intolerance, lactose-free dairy products offer a way to enjoy dairy without the digestive discomfort.
- Alternatives:
- Lactose-free milk
- Lactose-free cheese and yogurt
- Plant-based milk (almond, soy, oat)
Gluten-Free Grains
- Summary: Those with celiac disease/wheat allergy or severe wheat intolerance must avoid gluten-containing grains. Gluten-free options are widely available and nutritious.
- Alternatives:
- Quinoa
- Brown rice and White Rice
- Buckwheat
- Gluten-free oats
Nut Butter Alternatives
- Summary: Nut allergies and severe intolerances require avoiding all nut products. Nut butter alternatives provide similar flavors and textures without triggering allergic reactions.
- Alternatives:
- Sunflower seed butter
- Soy nut butter
- Pumpkin seed butter
Egg Substitutes
- Summary: For those with egg allergies or vegan preferences, several substitutes can replicate the binding and leavening properties of eggs in recipes.
- Alternatives:
- Flaxseed meal mixed with water
- Chia seeds mixed with water
- Commercial egg replacers (e.g., Bob’s Red Mill, Ener-G)
Dairy-Free Cheese
- Summary: Dairy allergies or lactose intolerance necessitate avoiding traditional cheese. Dairy-free cheese alternatives can provide similar taste and texture.
- Alternatives:
- Soy cheese
- Almond cheese
- Cashew cheese
- Coconut milk-based cheese
Low-FODMAP Vegetables
- Summary: For individuals with IBS or sensitive digestive systems, low-FODMAP vegetables are less likely to cause bloating and discomfort.
- Alternatives:
- Carrots
- Zucchini
- Spinach
- Potatoes
Sugar Substitutes
- Summary: Those with fructose malabsorption or other sugar intolerances can benefit from sugar substitutes that do not cause digestive issues.
- Alternatives:
- Stevia
- Monk fruit sweetener
- Erythritol
- Xylitol
Identify Intolerances through the right testing!
Navigating food intolerances requires mindful eating and appropriate substitutions. By incorporating these alternatives, individuals can enjoy a varied and nutritious diet while minimizing symptoms and improving overall well-being. In addition, identifying triggers and getting the right testing is crucial. We offer one of the most state of the art, easy, and inexpensive food intolerance tests available! This panel screens for 63 of the most common food intolerances. Using ELISA testing for raised IgG4 antibodies, this blood spot test offers accurate lab results to enable you to adjust your diet to reduce or avoid triggers.
Results are delivered to you via one easy-to-understand report. The personal food intolerance report includes the following key elements:
– Explanations of the testing process.
– IgG4 reactions to items screened.
– Elimination diet recommendations.
The expert team of intolerance technicians and lab managers have over 20 years of combined experience in allergy & intolerance testing and work from their category 2, ISO9001 accredited allergy and intolerance testing laboratory.
