Navigating Food Sensitivities and Intolerances: A Naturopathic Approach
This blog really hits home, because for years I suffered from debilitating digestive symptoms like diarrhoea, urgency, bloating, nausea, and cramping, and it all came down to food sensitivities. It wasn’t until I saw a Naturopath and underwent testing that I was able to get to the root of what was causing my digestive issues and turn the corner towards better health. It was a life changer.
Food sensitivities and intolerances are common among children and adults, yet they are often overlooked in mainstream healthcare. By the age of 10 years old, an average of 6.8% of children will have suffered from food hypersensitivity, and it affects around 100 million people worldwide.
In this blog, we’ll explore the differences between food sensitivities, allergies, and intolerances, the available testing methods, and Naturopathic approaches to managing these conditions.
Understanding Food Sensitivities and Intolerances
What Are Food Sensitivities?
Food sensitivities involve adverse reactions to certain foods that drive an immune-based response. This includes the release of immune cells like immunoglobulins IgG, IgA, and IgM. Unlike food allergies, which trigger an immediate and potentially life-threatening immune response, food sensitivities can result in delayed and subtle symptoms often taking 48-72 hours to manifest, making it challenging to identify the culprit.
Most food sensitivities result from gastrointestinal permeability or “leaky gut”. When the wall of the gastrointestinal (GI) tract becomes damaged, food particles can cross the intestinal barrier and enter the bloodstream. The immune system sees these food particles as foreign invaders and launches an immune response. Imbalances in gut flora, known as dysbiosis, can also contribute to the development of food sensitivities and intolerances. Common symptoms of food sensitivities include bloating, digestive discomfort, headaches, fatigue, skin issues such as eczema or acne, joint pain or inflammation, and mood swings or irritability. By eliminating foods that trigger a reaction for some time and focusing on improving gut barrier function, it is possible to reintroduce these foods later without experiencing negative effects.
What Are Food Intolerances?
Food intolerances occur when the body lacks the necessary enzymes to break down specific components of foods. This inability to digest certain foods properly leads to symptoms like gas and bloating, diarrhea or constipation, abdominal pain, and nausea. Similar to food sensitivities, intolerances can take a long time to appear, from hours to days. The most well-known example is lactose intolerance, where the enzyme lactase is deficient, leading to digestive issues after consuming dairy products.
When food reactions stem from the inability to process or metabolise certain substances, it can lead to inflammation, alterations in the gut microbiome, and damage to the gut lining. It can also place additional stress on the liver and harm other tissues. Food intolerances can also occur as a result of imbalances in the type and quantity of microbes in the GI tract. When food is not broken down properly, the environment in the GI tract changes, affecting the balance of beneficial and harmful bacteria and yeasts. Food intolerance is common in cases of gut dysbiosis, small intestinal bacterial overgrowth (SIBO), and small intestinal fungal overgrowth (SIFO). Therefore, it's crucial to support the body in maintaining microbial balance and proper digestive function, as these types of reactions can eventually lead to immune-mediated food sensitivities. Some of these reactions can be managed by supporting the upper digestive tract through supplements or specific dietary strategies to aid digestion. Some situations may require more comprehensive interventions to restore microbial balance in the gut.
What Are Food Allergies?
Food allergies occur when the immune system mistakenly identifies a food protein as harmful and produces Immunoglobulin E (IgE) antibodies against it. This triggers the release of histamine from mast cells and basophils, leading to increased inflammation and immune activity, which manifests as allergy symptoms. These symptoms can include rashes, abdominal pain, sneezing, wheezing, bloating, runny nose, red or itchy eyes, shortness of breath, and swelling of the face, tongue, and throat. Reactions can range from mild, like seasonal allergies, to severe, such as anaphylaxis, a life-threatening condition characterised by hives, severe swelling, difficulty breathing, and shock. Although food allergies often begin in infancy or early childhood, adults can still develop them.
Differentiating Between Food Sensitivities and Intolerances
Although the terms are often used interchangeably, it is essential to distinguish between food sensitivities and intolerances to develop effective treatment plans. Sensitivities usually involve a reaction to proteins within foods, whereas intolerances are more related to an inability to process certain food components. For example, gluten sensitivity involves a reaction to proteins in wheat and other grains, whereas lactose intolerance results from an inability to digest lactose, the sugar found in milk. Recognising these differences is crucial for accurate diagnosis and management. Understanding the underlying mechanisms involved allows for a more targeted and personalised approach. When we take an individualised approach, it minimises the confusion around food reactions.
Testing for Food Sensitivities and Intolerances
Food intolerance tests can be a game changer in identifying and differentiating between food sensitivities, allergies and intolerances. Some of the tests you can do with a Naturopath include the IgG food sensitivity test, Food and Inflammation test (FIT), Dietary Antigen test, the ELISA test, SIBO breath test, and the GI360 which offers a comprehensive look at the GI tract. These tests can offer insights as to what foods may be a trigger, the level of inflammation in the gut, and whether leaky gut or dysbiosis is present.
Genetic testing can also provide insights into any predispositions for certain food intolerances, such as lactose intolerance. By analysing genetic markers with a DNA test, you can identify if you are at risk of developing intolerances.
All of these tests are available in New Zealand, and can usually be done in the comfort of your own home with a simple stool sample, or blood spot. If you are interested in any of the tests, feel free to book an appointment.
A Naturopathic Approach
One of the key focuses when dealing with food intolerances or sensitivities from a functional medicine perspective is to support the digestive system. Strategies aim to identify the root cause or what foods are triggering an immune response, alleviate symptoms, heal the gut, modulate the immune response and inflammation in the body, and restore balance. Here are some of the factors that we would consider when managing these health concerns.
Dietary Modifications
Dietary changes are fundamental in managing food sensitivities and intolerances. By eliminating trigger foods and incorporating nutrient-dense alternatives, you can reduce symptoms and promote healing.
Elimination Diet: The elimination diet is an effective tool for identifying trigger foods. Gradually reintroducing foods can help determine tolerance levels. By eliminating foods that trigger a reaction for some time and focusing on improving gut barrier function, it is possible to reintroduce these foods later without experiencing negative effects.
Anti-Inflammatory Diet: An anti-inflammatory diet rich in fruits, vegetables, whole grains, and healthy fats can reduce systemic inflammation and support gut health.
Healing the Gut
Improving gut health is a cornerstone of Naturopathic treatment for food sensitivities and intolerances. A healthy gut enhances digestion, reduces inflammation, and supports immune function.
Probiotics and Prebiotics: Probiotics are beneficial bacteria that support gut health, while prebiotics are non-digestible fibres that nourish these bacteria.
Digestive Enzymes: Supplementing with digestive enzymes can aid in the breakdown of specific food components, alleviating symptoms associated with intolerances.
Herbal Remedies: Certain herbs have soothing effects on the digestive system and can help alleviate symptoms of food intolerances.
Gut Healing Foods: Eating foods that support the health of the digestive tract can help to minimise leaky gut, inflammation, and dysbiosis. Some of these foods include bone broth, gelatin, protein, fish, ferments, and vegetables.
Reducing Inflammation: Because food sensitivities and intolerances lead to inflammation, it is important to lower the overall load on the body by removing inflammatory substances. This includes alcohol, coffee, sugar, and processed foods.
Lifestyle and Stress Management
Lifestyle factors, including stress, play a significant role in managing food sensitivities and intolerances. Chronic stress can exacerbate symptoms and contribute to gut imbalances.
Stress Reduction Techniques: Practices such as yoga, meditation, and deep breathing can help reduce stress levels and promote relaxation.
Regular Exercise: Engaging in regular physical activity supports digestion and overall well-being.
Adequate Sleep: Prioritising restful sleep allows the body to heal and regenerate, supporting immune function and gut health.
Personalised Supplements
Supplements can provide additional support for individuals with food sensitivities and intolerances. However, it is essential to personalise supplementation based on individual needs and health goals, so it is recommended to work with your healthcare professional to find what is right for you.
Vitamin D: Vitamin D plays a crucial role in immune function and gut health. Studies suggest that adequate vitamin D levels may reduce the risk of food allergies and intolerances.
Omega-3 Fatty Acids: Omega-3 fatty acids have anti-inflammatory properties and can help alleviate symptoms of food sensitivities.
L-Glutamine: L-glutamine is an amino acid that supports intestinal healing and reduces intestinal permeability.
Work With a Naturopath
Individualised care and treatment strategies are key in addressing food intolerances and sensitivities because each of us is unique. My journey completely changed once I began working with a Naturopath, and I trust yours will too. If you are interested in seeing how we could work together, book an appointment or a free discovery call today.
