The enemy on your plate - how do you recognize a food intolerance?

If eating is no longer a source of pleasure but a source of distress, an intolerance to certain foods may be the trigger. In this article, we list the most common intolerances.

It affects many people, but those affected are often in the dark and are at a loss or don't even realize that they have a food intolerance. Matthias and I are affected in our team. In this article, we want to show you what the body can react to and how you can interpret your symptoms.

We eat food several times a day. Ideally at intervals of 4 to 6 hours and 2 to 3 meals a day. In this rhythm, our body has sufficient time for food intake, food utilization and food digestion. In reality, however, this is usually not the case. Seduced by the industry, we eat snacks such as nerve food and mood boosters. These have little to do with “filling us up”, which is what food is actually intended for.

How do I know which foods cause me discomfort?

This legitimate question is the most difficult to answer. If you reflect on your food intake with a food diary, you quickly realize that it's not that easy. This is because we often don't eat foods individually, but combine them with each other, making it almost impossible to find out which one is responsible for a possible malaise. There is also the difference between an immediate reaction and a delayed reaction, which can occur up to three days after eating. As you can see, this makes the whole thing even more difficult.

Lactose intolerance
In the case of lactose intolerance, those affected lack the enzyme lactase to break down lactose in the body. The most common symptoms can be flatulence, abdominal cramps, diarrhea, nausea, intestinal wind and/or a feeling of fullness. Non-specific symptoms such as headaches, tiredness, difficulty concentrating, fatigue or palpitations are very rarely associated with food intolerance.

Milk protein allergy
With this intolerance, the body reacts with an immune response to the proteins in milk. These are not only found in cow's milk, but also in the milk of other mammals such as goats, sheep or horses. The body fights against the foreign protein with IgE antibodies and releases histamine. This increases the prevalent histamine in the body. If you eat a lot of histamine-containing foods, it is obvious that you are also sensitive to histamine. A milk protein allergy usually occurs in babies or small children. Lactose intolerance is more common in adults. However, adults can also develop a milk protein allergy. If you do not have a normal lactose test result, but have symptoms when consuming animal milk products, a milk protein intolerance should be considered.

Fructose intolerance
Fructose intolerance is still not well known to many people, although one in three adults in Germany is knowingly or unknowingly affected by it. The reason for this is that many processed foods contain a large amount of artificially produced fructose. In addition, our diet is much higher in carbohydrates than it used to be. Carbohydrates are converted into sugar by the body. We cannot metabolize this excess fructose and our body reacts to it. Rarely can a connection be established to the symptoms. In addition to the same symptoms as lactose intolerance, this intolerance can be responsible for a weak immune system, reddened skin, joint pain, low iron levels or even a craving for sweets.

Sorbitol intolerance
Similar to fructose intolerance, sorbitol intolerance is a reaction to sugar. However, in this case it is specifically the sugar alcohol. Among food additives, sorbitol is known as E240. This is often used to sweeten diabetic food. However, the industry also likes to use it as a humectant or to preserve food. It is normally metabolized in the small intestine. However, if the metabolism is disturbed, the process only takes place in the large intestine. Bacterial fermentation leads to increased gas formation, which is perceived as flatulence. As with all other intolerances, the symptoms include flatulence, diarrhea, abdominal pain, nausea, tiredness and/or a feeling of fullness.

Sacharose intolerance
This intolerance is also a sugar intolerance. It is a specific reaction to household sugar or malt sugar. The most common symptoms that can be recognized are similar to fructose and sorbitol intolerance.

Coeliac disease (gluten intolerance)
Coeliac disease is a genetic intolerance to the gluten present in many types of grain. Between 30-35% of Germans have a genetically increased risk. However, only 2% develop the full-blown form of this intolerance. It is most common between the ages of 1 and 8 or 30 and 50. Women are more frequently affected. In this case, there is a reaction to the gluten in cereals. This reaction causes inflammation of the intestinal mucosa, causing the intestinal villi to regress. As a result, nutrients can no longer be properly transported into the body and over time a nutrient deficit develops and deficiency symptoms occur. The main symptoms here are diarrhea, flatulence and a tense stomach. Those affected also complain of weight loss, pallor, tiredness and reduced performance. Children may even experience growth problems.

Histamine intolerance
The symptoms can manifest themselves in

Skin (hives, itching)
Brain (headaches, tiredness, sleep disorders)
Cardiovascular system
Gastrointestinal system
Menstrual pain
Respiratory system (runny/stuffy nose, asthma attack)

Alcohol intolerance
Alcohol intolerance or ethanol intolerance refers to people who suffer from an alcohol breakdown disorder. These people lack the enzyme to break down alcohol in the body. The stupid thing about this intolerance is that the body reacts very strongly to alcohol and can only break it down very slowly. Both of these factors lead to the accumulation of toxic acetaldehyde. This is better known as acetaldehyde syndrome (flush syndrome). The symptoms here are a red face, increased heart rate, headaches, nausea, drowsiness and cardiovascular complaints. The degradation disorder can be easily detected by means of a blood count.

Nut allergy
Hazelnuts and walnuts are the most common nut allergies. In second place are peanuts. Depending on sensitivity, mild symptoms such as tingling, itching or burning on the tongue, lips or throat may occur. Episodes of neurodermatitis and constricted bronchial tubes are also common. More severe reactions can be seen on the skin in the form of a rash, shortness of breath, gastrointestinal problems or cardiovascular problems, as well as other symptoms. You can read about these on this page.

As you have noticed, the symptoms of the individual intolerances are often the same or very similar. We eat different foods throughout the day. Often in combination, which makes it very difficult to detect them. With our app, you can easily log your food diary. Download the app now if you're not already using it!

Would you like to receive a warning via the app about which foods contain allergens that you react to? Send us your request by email!

What did you learn from this article or have you had similar experiences? Feel free to send us your story to info@speisekammer.app.