Food Allergies and Intolerances: Identifying and Managing Them
Hey there, my young and curious friends of 2024! It’s your food allergy and intolerance expert from the past, Nita Sharda, here to take you on an exciting and informative journey into the world of food allergies and intolerances – the sneaky little culprits that can sometimes make us feel not-so-great after eating certain foods!
Now, I know that the words “food allergies” and “intolerances” might sound a little scary or confusing at first, like something only doctors and grown-ups talk about. But trust me, once you understand what food allergies and intolerances are, how to spot them, and how to manage them, you’ll be empowered to take control of your own health and well-being!
So, are you ready to become a food allergy and intolerance detective and learn about these fascinating little food reactions? Let’s dive in!
What are Food Allergies?
First things first, let’s talk about what we mean when we say “food allergies.” A food allergy is a specific type of immune system reaction that happens when your body mistakenly identifies a certain food protein as a harmful invader, like a virus or bacteria.
When this happens, your immune system goes into overdrive and releases special chemicals called antibodies to fight off the perceived threat. These antibodies can cause all sorts of uncomfortable symptoms, like:
- Hives or itchy skin rashes
- Swelling of the lips, tongue, or throat
- Wheezing or trouble breathing
- Stomach pain, nausea, or vomiting
- Dizziness or fainting
In some cases, food allergies can even cause a severe and potentially life-threatening reaction called anaphylaxis, which can involve multiple organ systems and require immediate medical attention.
Common Food Allergens
So, what are some of the most common foods that can cause allergies? Let’s take a look at the top eight:
- Peanuts
- Tree nuts (like almonds, walnuts, and cashews)
- Milk
- Eggs
- Soy
- Wheat
- Fish
- Shellfish (like shrimp, crab, and lobster)
These eight foods account for about 90% of all food allergies in the United States, but it’s important to remember that anyone can be allergic to any food, even if it’s not on this list.
Diagnosing Food Allergies
If you think you might have a food allergy, the first step is to talk to your doctor or allergist. They can help you figure out if your symptoms are caused by an allergy or something else, like a food intolerance or sensitivity.
To diagnose a food allergy, your doctor may recommend one or more of the following tests:
- Skin prick test: This involves placing a small drop of the suspected allergen on your skin and then gently pricking the skin to allow the allergen to enter. If you’re allergic, you’ll develop a small, itchy bump or hive at the site of the prick.
- Blood test: This involves taking a small sample of your blood and sending it to a lab to be tested for specific antibodies to certain foods.
- Oral food challenge: This involves eating small, gradually increasing amounts of the suspected allergen under close medical supervision, to see if you have a reaction.
Once your doctor has confirmed that you have a food allergy, they can work with you to develop a management plan to help you avoid the allergen and stay safe.
Managing Food Allergies
If you’ve been diagnosed with a food allergy, the most important thing you can do is avoid the allergen completely. This means reading food labels carefully, asking about ingredients when eating out, and always carrying your emergency medication (like an epinephrine auto-injector) with you, just in case.
Some other tips for managing food allergies include:
- Educating your friends, family, and teachers about your allergy and what to do in case of a reaction
- Wearing a medical alert bracelet or necklace that identifies your allergy
- Packing safe snacks and meals when traveling or attending events where allergen-free options may not be available
- Learning how to use your emergency medication properly and practicing regularly
- Working with a registered dietitian to ensure that you’re still getting all the nutrients you need while avoiding your allergen
By following these tips and working closely with your healthcare team, you can learn to manage your food allergy and live a full, happy, and healthy life!
What are Food Intolerances?
Now that we’ve talked about food allergies, let’s move on to another type of food reaction: food intolerances. Unlike allergies, which involve the immune system, food intolerances are usually caused by difficulties digesting or breaking down certain foods.
Some common symptoms of food intolerances include:
- Bloating or gas
- Stomach pain or cramps
- Diarrhea or constipation
- Headaches or migraines
- Fatigue or weakness
While these symptoms can be uncomfortable, they’re usually not life-threatening like allergic reactions can be.
Common Food Intolerances
So, what are some of the most common food intolerances? Let’s take a look at a few:
Lactose Intolerance
Lactose intolerance is the inability to digest lactose, the sugar found in milk and dairy products. It’s caused by a deficiency in the enzyme lactase, which is needed to break down lactose in the small intestine.
Symptoms of lactose intolerance usually occur within 30 minutes to 2 hours after consuming dairy products, and can include bloating, gas, stomach pain, and diarrhea.
To manage lactose intolerance, you can try:
- Choosing lactose-free or low-lactose dairy products
- Taking a lactase enzyme supplement before consuming dairy
- Getting your calcium and vitamin D from non-dairy sources like leafy greens, fortified plant milks, and supplements
Gluten Intolerance
Gluten intolerance, also known as non-celiac gluten sensitivity, is a condition in which people experience symptoms after consuming gluten, a protein found in wheat, barley, and rye.
Symptoms of gluten intolerance can include bloating, gas, stomach pain, diarrhea, headaches, and fatigue. These symptoms can be similar to those of celiac disease, an autoimmune disorder that causes damage to the small intestine when gluten is consumed, but gluten intolerance does not cause this type of damage.
To manage gluten intolerance, you can try:
- Choosing gluten-free grains like rice, quinoa, and oats
- Reading food labels carefully to avoid hidden sources of gluten
- Working with a registered dietitian to ensure that you’re still getting all the nutrients you need while avoiding gluten
FODMAPs Intolerance
FODMAPs (which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are a group of short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to symptoms like bloating, gas, stomach pain, and diarrhea.
Common high-FODMAP foods include:
- Certain fruits like apples, pears, and watermelon
- Certain vegetables like onions, garlic, and cauliflower
- Dairy products like milk, yogurt, and soft cheeses
- Wheat and rye
- Certain sweeteners like honey and agave nectar
To manage FODMAPs intolerance, you can try:
- Working with a registered dietitian to identify and eliminate high-FODMAP foods from your diet
- Gradually reintroducing FODMAPs to determine your individual tolerance level
- Choosing low-FODMAP foods like bananas, blueberries, carrots, and rice
Diagnosing Food Intolerances
Diagnosing food intolerances can be a bit trickier than diagnosing food allergies, as there are no definitive tests for most intolerances. Instead, your doctor may recommend an elimination diet, in which you remove suspected trigger foods from your diet for a period of time (usually 2-4 weeks) and then gradually reintroduce them one at a time to see if symptoms return.
Your doctor may also recommend keeping a food and symptom diary to help identify potential trigger foods, or refer you to a registered dietitian who can help guide you through the elimination and reintroduction process.
Managing Food Intolerances
If you’ve been diagnosed with a food intolerance, the most important thing you can do is avoid or limit your intake of the trigger food(s) as much as possible. This may involve making some changes to your diet and lifestyle, but with a little planning.