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

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.