Food Intolerances and Gut Health: Identifying Triggers and Optimising Digestion
- Jacqui Baihn
- Mar 21
- 2 min read
Food intolerances are a growing concern, often manifesting as bloating, constipation, diarrhoea, headaches, asthma, eczema, fatigue, poor sleep, anxiety, resistance to weight loss and systemic inflammation. Unlike food allergies, which involve an immediate immune response, food intolerances can cause delayed symptoms of up to 3 days and are typically linked to enzyme deficiencies, gut microbiome imbalances, or sensitivities to certain food components. Identifying triggers and optimising gut health are key to improving symptoms and overall well-being.
Understanding Food Intolerances
Food intolerances occur when the body struggles to digest certain foods, leading to gastrointestinal distress and systemic symptoms. Common culprits include:
Lactose – Due to lactase enzyme deficiency, leading to bloating, diarrhoea and discomfort.
Gluten – A protein found in wheat, barley and rye which can cause inflammation in sensitive individuals.
FODMAPs – Short-chain carbohydrates that ferment in the gut, causing bloating and gas.
Histamines – Found in aged foods, fermented products and certain vegetables or fruits, triggering headaches and skin issues in sensitive individuals.
Food Additives – Such as artificial sweeteners, preservatives, and emulsifiers, which may disrupt gut integrity and contribute to symptoms.
The Gut Microbiome’s Role in Food Intolerances
A diverse and balanced gut microbiome is essential for proper digestion and immune regulation. Dysbiosis (an imbalance of gut bacteria) can contribute to food sensitivities and poor nutrient absorption. Supporting microbiome health through:
Prebiotics (fibre-rich foods like onions, garlic, and asparagus) to feed beneficial bacteria.
Probiotics (fermented foods like kefir and kimchi) to restore gut flora balance.
Polyphenols (found in berries, olive oil and green tea) to reduce gut inflammation and enhance microbial diversity.
Identifying Food Triggers
Pinpointing food intolerances involves a systematic approach:
Elimination Diet – Removing (or reducing) suspected trigger foods for a period of time, followed by reintroduction to assess symptoms.
Food Journaling – Tracking meals and symptoms to identify patterns.
Functional Testing – Advanced testing such as stool analysis, breath tests for lactose intolerance or SIBO and IgG food sensitivity panels, can provide insights.
Supporting Digestion and Reducing Sensitivities
Optimising digestion can reduce food intolerance symptoms and improve gut resilience:
Digestive Enzymes – Supplementing with lactase, protease, or amylase to enhance food breakdown.
Stomach Acid Support – Low stomach acid can impair protein digestion; strategies include apple cider vinegar, betaine HCl, and mindful eating practices.
Gut-Lining Repair – Nutrients like L-glutamine, zinc and vitamin A can support intestinal integrity and reduce permeability.
Managing Stress – Chronic stress impairs gut function; incorporating mindfulness, breath work, and sleep optimisation is essential.
Long-Term Strategies for Gut Health
Rather than eliminating foods indefinitely, the goal is to enhance gut resilience. A phased approach - removing irritants, healing the gut, and reintroducing foods strategically - can lead to improved tolerance and dietary flexibility over time.
Conclusion
Food intolerances are closely linked to gut health, and addressing both can lead to symptom relief and improved digestion. Identifying trigger foods, supporting the microbiome, and optimising digestive function are key steps toward long-term gut resilience.
If you suspect food intolerances and need expert guidance, book a complimentary discussion with me below!
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