If you suspect you have a food intolerance, it can be difficult and frustrating trying to find the foods you’re reacting too. The truth is, each person is different and it will take a process of elimination to discover your triggers. However, there are several foods that are most commonly associated with food intolerance.
8 Common Food Sensitivities
We’ve compiled a list of the 8 most common food sensitivity triggers.
- Dairy. Intolerance to dairy products is common and reportedly affects more than half the population (1). It is caused by a deficiency of the enzyme lactase that we need to digest lactose, the sugar found in dairy. The result is undigested lactose sitting in the digestive system and causing cramps, bloating, diarrhea, nausea and flatulence.
- Gluten. Intolerance to gluten – the protein found in wheat, barley, spelt and rye – is known as non-celiac gluten sensitivity (NCGS). People with NCGS test negative for Celiac Disease and IgE-mediated gluten allergy, but the symptoms are still very real (2). Symptoms may include bloating, stomach pain, diarrhea, constipation, fatigue, headaches, and joint pain.
- Corn. Corn and corn products contain cellulose fiber that is not easily broken down in the human digestive tract. Although more research is needed on the subject, some people may have a delayed immune response to corn which can result in fatigue, joint pain and headaches.
- FODMAPs. Fermentable oligosaccharides, disaccharides, monosaccharides and polyols – also known as FODMAPS – are short-chain carbohydrates naturally found in foods like beans, lentils, wheat, pears, peaches, apples, milk, onions, garlic, cabbage, broccoli and sweeteners. In some people, FODMAPs are poorly digested leading to fermentation and excess water in the gastrointestinal tract and subsequent digestive discomfort and symptoms.
- Nightshade Vegetables. Common vegetables like eggplants, tomatoes, potatoes and peppers are a part of a group known as nightshades. They contain compounds called alkaloids that may trigger inflammation leading to digestive symptoms and joint pain in those with a sensitivity.
- Eggs. The protein contained in egg whites, called albumin, may be difficult for certain people to digest. A sensitivity to eggs can lead to inflammation, stomach pain and digestive symptoms.
- Food Additives and Preservatives. Additives and preservatives found in food, such as food coloring and flavoring, sulfites, nitrates and salicylates, can cause sensitivity in some people. Sulfites, nitrates and salicylates are naturally found in certain foods but are often added to food in higher amounts for their preservative properties. Symptoms of intolerance include congestion, skin rashes, skin flushing, asthma, wheezing and digestive complaints (3, 4).
- Histamine. Histamines are naturally occurring compounds produced by bacteria in food, particularly in fermented foods and beverages, aged cheese, cured meat and dried fruit. Many people are unaffected by histamines and can easily break them down and excrete them, but others lack the enzymes needed for this process. This can result in a build-up in the body and symptoms such as itching, skin rashes, skin flushing, stomach pain and diarrhea (5).
Conclusion
If you experience unexplained symptoms after eating one or more of the foods mentioned here, it is important that you speak to your doctor or healthcare professional. They can help you to rule out any other health conditions and identify the food that may be causing unwelcome symptoms.
Keep in mind that you can be sensitive to any kind of food, not just those mentioned here.
1. https://ghr.nlm.nih.gov/condition/lactose-intolerance#statistics
2. https://www.ncbi.nlm.nih.gov/pubmed/22825366
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4017440/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2696737/
5. https://www.ncbi.nlm.nih.gov/pubmed/17490952