The enemy on your plate - how do you recognize a food intolerance?
Kira Zabe
June 11, 2022
Many are affected, but often those affected are in the dark and are at a loss or do not even realize that they have a food intolerance. In our team, Matthias and I are affected by it. In this post, we want to show you what the body can react to and how you can interpret your symptoms.
Several times a day we consume food. Ideally at intervals of 4 to 6 hours and 2 to 3 meals per day. In this rhythm, our body has sufficient time for food intake, nutrient utilization, and digestion. However, in reality, it often looks different. Tempted by the industry, we indulge in snacks such as comfort food and mood fillers. These have little to do with 'satisfying hunger,' which is what food is actually meant for.
How do I notice which foods cause me discomfort?
This legitimate question is the most difficult to answer. When you reflect on your food intake with a food diary, you quickly realize that it's not that simple. Because often we do not eat foods individually, but combine them with each other, making it almost impossible to determine which one is responsible for possible discomfort. In addition, there is the difference between an immediate reaction and a delayed reaction, which can occur up to three days after eating. You see, this makes the whole thing even more difficult.
Lactose Intolerance
In cases of lactose intolerance, the affected individuals lack the enzyme lactase, which is necessary to break down lactose in the body. The most common symptoms can include bloating, abdominal cramps, diarrhea, nausea, flatulence, and/or a feeling of fullness. Non-specific symptoms such as headaches, fatigue, concentration difficulties, exhaustion, or rapid heartbeat are very rarely associated with food intolerance. If you want to learn more about lactose intolerance, then get informed on this page.
Milk Protein Allergy
In 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 the foreign protein with IgE antibodies and releases histamine. This increases the prevailing level of histamine in the body. If you consume a lot of foods containing histamine, it is likely that you will also be sensitive to histamine. Milk protein allergy usually occurs in babies or toddlers. In adults, lactose intolerance is more common. However, adults can also develop a milk protein allergy. If the standard lactose test does not trigger a reaction, but you have symptoms when consuming animal milk products, a milk protein intolerance should be considered. Click on this link, to get more comprehensive information.
Fructose Intolerance
Fructose intolerance is still not well-known to many, even though 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. Moreover, we consume more carbohydrates than in the past. Carbohydrates are converted into sugar by the body. We cannot metabolize this excess fructose, and our body reacts to it. It is rare to establish a connection between 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 cravings for sweets. Learn more about this topic here.
Sorbitol Intolerance
Similar to fructose intolerance, those with sorbitol intolerance react to sugar. However, in this case, it is specifically the sugar alcohol. In food additives, sorbitol is known as E240. It is often used to sweeten food for diabetics. However, the industry also likes to use it as a humectant or to preserve food. Normally, metabolism occurs in the small intestine. But if the metabolism is disturbed, the process takes place in the large intestine instead. Bacterial fermentation leads to increased gas production, which is perceived as bloating. As with all other intolerances, symptoms include bloating, diarrhea, abdominal pain, nausea, fatigue, and/or a feeling of fullness.
Learn more about sorbitol intolerance here.
Sucrose Intolerance
This intolerance is also among the sugar intolerances. It specifically involves reactions to table sugar or malt sugar. The most common symptoms are similar to those of fructose and sorbitol intolerance. You can learn more about this by following this link.
Celiac Disease (Gluten Intolerance)
Celiac disease is a genetically predisposed intolerance to gluten found in many types of grains. 30-35% of Germans have a genetically increased risk. However, only 2% develop the full picture of this intolerance. The onset is most commonly observed between the ages of 1 and 8 years or 30 and 50 years. Women are more frequently affected. In this case, there is a reaction to the gluten protein in the grain. This reaction causes inflammation of the intestinal mucosa, which leads to the atrophy of the intestinal villi. As a result, nutrients can no longer be properly transported into the body, leading to a nutrient deficiency and the appearance of deficiency symptoms over time. The main symptoms are diarrhea, bloating, and a distended abdomen. Additionally, sufferers complain of weight loss, pallor, fatigue, and reduced performance. In children, it can even lead to growth problems.
If you want to delve deeper into the topic, then click on this link.
Bread is often a particular challenge when following a gluten-free diet. We have delicious bread recipes on the blog that are sure to succeed. Take a look right now!
Histamine Intolerance
If you have read our blog post from last month, you could already get an idea about histamine intolerance. We also listed what additional triggers could be. Symptoms can manifest as:
- Skin (hives, itching)
- Brain (headaches, fatigue, sleep disturbances)
- Cardiovascular system
- gastrointestinal system
- Menstrual pain
- Respiratory tract (Runny/blocked nose, Asthma attack)
By clicking on this link, you will access a more detailed explanation of this intolerance.
No-go for alcohol allergy sufferers.
Alcohol Intolerance
Alcohol intolerance, or ethanol hypersensitivity, refers to individuals who suffer from an alcohol metabolism disorder. These people lack the enzyme needed to break down alcohol in the body. The troublesome aspect of this intolerance is that the body reacts very strongly to alcohol and can only metabolize it very slowly. Both factors contribute to the accumulation of toxic acetaldehyde. This is more commonly known as acetaldehyde syndrome (flush syndrome). Symptoms include a red face, increased heart rate, headaches, nausea, dizziness, and cardiovascular complaints. The metabolic disorder can be easily detected through a blood test. For detailed information on this intolerance, you can read here .
The horror of nut allergy sufferers, the nut!
Nut Allergy
Hazelnuts and walnuts are the most common nut allergies in Germany. Peanuts are in second place. Depending on sensitivity, mild symptoms such as tingling, itching, or burning on the tongue, lips, or throat may occur. Eczema flare-ups and constricted airways are also often observed. More severe reactions manifest on the skin with rashes, shortness of breath, gastrointestinal problems, or cardiovascular issues, as well as other symptoms are possible. You can read more about this on this page.
As you may have noticed, the symptoms of different intolerances are often the same or very similar. Throughout the day, we consume various foods, often in combination, which makes identifying them quite challenging. With our app, you can easily log your food diary. Go ahead and download the app now, if you haven't started using it yet!
Would you like to receive an alert through the app about which foods contain allergens you react to? Feel free to write us your request via email or enter it here!
What were you able to take away from this post for yourself, or have you had similar experiences? Feel free to write us your story at info@speisekammer.app.
More clarity when shopping: How Open Food Facts and the Smantry app make nutrition transparent
Many foods look healthy at first glance – but what's really inside them? Are the nutritional values balanced? How processed is a product? And what impact does it have on our environment?
This is exactly where the Smantry-App comes in: It uses the globally open database Open Food Facts, to give you immediate clarity when scanning your items. But what's actually behind the colorful labels like Nutri-Score, NOVA or Eco-Score, that you encounter in the app?
Let's take a closer look at the background.
Open Food Facts: From the Idea to a Global Database
The journey began in 2012 with the founding of Open Food Facts – a non-profit organization that collects, analyzes, and makes food information freely accessible worldwide. The goal from the beginning was to provide consumers with scientifically substantiated information.
What started as a small project has now become a global platform with millions of products. And it is precisely this data that the Smantry-App uses to give you a clear overview directly on your smartphone.
An overview of the most important scores
1. Nutri-Score – how healthy is my product?
Since 2016, the Nutri-Score has been legally established in France – and it has quickly spread throughout Europe.
- A (green) means: very balanced.
- E (red) means: unbalanced, enjoy in moderation.
The rating is based on calories, sugar, salt, saturated fats – but also on positive factors such as fiber, protein, and the proportion of vegetables.
👉 So in the Smantry app, you can see at a glance whether a food item fits into your everyday life – or perhaps should be on the table less often.
2. NOVA-Score – how processed is it?
Not only the ingredients, but also the degree of processing plays a significant role for health. This is exactly what the NOVA-Score (integrated into Open Food Facts since 2018) shows you:
- 1 = unprocessed or minimally processed (e.g., fresh fruit, plain yogurt)
- 2 = ingredients such as vegetable oils, sugar, flour
- 3 = processed foods (e.g., bread, cheese, canned goods)
- 4 = highly processed products ("Ultra-Processed Food"), often with additives, flavors, and industrial processes
👉 With the Smantry app, you can instantly tell if a product is still 'close to nature' – or if it falls into the category of being highly processed.
3. Eco-Score (soon to be Green-Score) – how sustainable is my shopping?
Since 2019, Open Food Facts also includes an environmental assessment: the Eco-Score. It takes into account, among other things:
- CO₂ emissions from production and transportation,
- Packaging and recyclability,
- Origin and seasonal factors.
The rating is – similar to the Nutri-Score – from A (very eco-friendly) to E (less sustainable).
By 2025, this will become the Green-Score, which will take into account even more detailed data and thus provide you with even better guidance for sustainable consumption.
👉 For you in the Smantry app, this means: You can see not only whether a food is healthy for you, but also whether it is good for our planet.
What this means for you as a Smantry user
Currently, you can scan your products in the Smantry-App and view many details. The scores themselves are not yet integrated – but the integration is planned.
This means: Soon you will be able to see not only the nutritional values of a product but also how healthy, processed, or sustainable it is – all directly in your app.
Conclusion: Your Smart Nutrition Compass
The colorful labels are much more than pretty symbols. They are your quick compass in everyday life – whether you want to shop with health consciousness, reduce highly processed products, or pay attention to the environment.
With the Smantry-App you already have strong support for more transparency while shopping. And with the planned integration of the scores, it will become even more valuable – your smart nutritional compass for the future.
Cooking with the Future: Augmented Reality and Smart Interfaces for Your Recipes
That’s exactly what augmented reality (AR) and smart interfaces bring to the table. They project digital information where you need it most: into your cooking environment. This makes it easier to stay organized, cook more efficiently, and even reduce waste – because less stress in the kitchen often means fewer forgotten or spoiled ingredients.
And here’s where Smantry comes in. The app already helps you keep track of your pantry, avoid food waste, and stay in control of your kitchen. With upcoming features like leftover-based recipe suggestions, you’re already stepping into the smart kitchen future today.
👉 Bottom line: The kitchen of tomorrow is here – and it’s efficient, sustainable, and surprisingly fun.
The best kitchen tools to turn leftovers into delicious dishes 🍲✨
Hand on heart: Each of us has them – those little leftovers in the fridge or pantry that somehow never get properly planned for. But it's exactly these remnants that can often be turned into the most creative and delicious dishes! All you need are a few clever kitchen tools that make the work easier and get the best out of your ingredients.
Here are our favorites:
🥣 1. The powerful blender
Smoothies, soups, dips – a good blender transforms leftover vegetables, fruit, or even bread into a new dish in seconds. Perfect when bananas are a bit brown or the vegetables no longer look crisp.
🔪 2. A sharp chef's knife
Sounds simple, but a really good knife is worth its weight in gold. It allows you to cut vegetable and meat scraps precisely and quickly. Moreover, cooking is just more fun when you have the right tools.
🍳 3. A cast iron skillet
The all-rounder in the kitchen: fried potatoes made from leftover boiled potatoes, frittatas with yesterday's vegetables, or crispy bread cubes from stale bread – everything tastes twice as good in a cast-iron skillet.
🥕 4. Vegetable Peeler & Grater
A modest tool with a big impact: grate carrot leftovers, turn zucchini into noodles, or finely shred cheese remnants. With a peeler and grater, you bring variety to your leftover cooking.
🥡 5. Storage Containers & Screw-top Jars
Without proper storage, nothing works. You can keep leftovers fresh, transport them, or even prepare them for the next meal prepping. Tip: Jars are also great for serving small amounts in style.
🌱 6. Kitchen Scale
It's practical to know exactly how much is left over, especially with leftovers. This way, you can adjust recipes and avoid waste.
🥄 7. Personal Blender
The little brother of the blender – perfect for soups or sauces right in the pot. When only a small amount needs to be processed, it's super convenient.
How Smantry additionally helps you 📲
With the Smantry App you can not only keep an eye on your supplies, but soon you'll also be able to discover recipes for your leftovers. This way, you'll immediately know which tool to take out of the cupboard to save your food and create something new.
👉 Because good tools and the right app are the perfect combo to combat food waste.
New laws on food waste in Spain
Spain has recently passed a groundbreaking law to combat food waste. This law requires all actors in the food chain, from producers to retailers, to implement specific plans to prevent food loss.
Key provisions of the law:
Obligation to donate surplus food: Supermarkets with a floor space of more than 1,300 square meters are now required to form partnerships with non-profit organizations to donate surplus food that is still fit for consumption. These donations are exempt from value-added tax.
Offer of packaging for leftover food: Restaurants and bars are required to provide their guests with free, reusable or recyclable packaging so that they can take home uneaten food. The aim is to raise consumer awareness of food waste and encourage them to take leftovers with them.
Promotion of the sale of products with approaching expiration dates: Retailers should offer products that are nearing their expiration date or have aesthetic defects at reduced prices to encourage their sale and reduce waste.
Hierarchy of priorities for dealing with surplus food: The law establishes an order for handling surplus food. Priority is given to human consumption through donations. If this is not possible, the food should be used for the production of processed products. The last options include using it as animal feed or for energy generation.
Sanctions for violations:
Companies that violate the provisions of the law can expect fines ranging from 2,000 to 500,000 euros.
Critique and Outlook:
While the law is considered an important step in the fight against food waste in Europe, there is also criticism. Some voices argue that the strict framework of sanctions could disproportionately burden companies and that the law does not sufficiently address the role of consumers, who are responsible for a significant portion of food waste.
Nevertheless, the law is seen as a significant advancement in reducing food waste and promoting a more sustainable awareness in society.
Join in and reduce food waste! 🌱📲
Spain's new law demonstrates: Sustainability starts in the pantry! With the Speisekammer App you can keep track of your groceries, plan meals efficiently, and avoid unnecessary waste.
👉 Download the app now and join the movement for less waste and more conscious consumption! 💚 Try it now!