Do you have a food intolerance?

• By Jo Lewin 

 Information regarding food allergy and intolerance is plentiful, but so are the myths. Self-diagnosed, food sensitivities have become more common place, but how can you really tell if you suffer from a food intolerance?

Food allergy and food intolerance

Food intolerances are different to food allergies. An allergy elicits an acute, almost immediate reaction; the worst of which is anaphylaxis. Food intolerance is less severe and notoriously difficult to test. Intolerance is usually because the body is lacking an enzyme that is needed to properly digest and eliminate a food or substance. Symptoms may be delayed and might include bloating, headaches or skin rashes. Skin prick testing and laboratory blood tests are available but the most effective, accepted and accurate way of identifying problem foods is via an elimination diet.


An elimination diet is a free, non-invasive way of working out if you have a food sensitivity. You don’t need any pills or potions, just a fair amount of will power. Compliance and commitment are key to getting results.
Before you embark on an elimination diet, arm yourself with all the information you might need. Consult a qualified health professional to ensure your nutritional requirements are met and to address any other considerations. For example, where testing for coeliac disease is recommended, do not eliminate any foods from your diet until the tests have been completed.
Start by removing suspected foods and food groups – gluten, dairy, eggs, caffeine and alcohol (to name a few) for 6-8 weeks. A useful practical tool is to create a comprehensive list of ‘foods to exclude’ and ‘foods to include’ and to keep a food diary of how you feel, your symptoms and their severity etc.
After the period of elimination, reintroduce one food at a time from the exclusion list in normal amounts. Test the food on its own on an empty stomach. If symptoms return within 48 hours, then you probably have your answer. Leave at least two days between testing different foods.  If there is no reaction after four days, bring the food carefully back into your diet. If you do experience a reaction, wait until you feel well again before continuing the reintroduction and avoid the culprit food for three months before re testing.
If you suspect you have an allergy or intolerance or if you are breastfeeding, pregnant or taking any medication, you should consult with your doctor before making any dietary adjustments.