Food allergies and intolerances can make everyday life more difficult. In the UK, around 2.4 million of us have been diagnosed with food allergies. If diagnosing using trial elimination, it can take up to 4-6 weeks, meaning more people might be experiencing food allergy or intolerance symptoms.
Read on to explore what food intolerances and allergies typically involve, the common things to watch out for, and how you could manage them day to day.
In this guide:
What is a food intolerance and what is a food allergy?
Food intolerances and allergies both have the potential to cause you discomfort and make you feel unwell. But they are different from one another.
An intolerance means you struggle to digest certain foods, resulting in temporary pain or uncomfortable symptoms after eating. While an intolerance is unlikely to be too serious, it could still make you feel unwell for hours or even days.
In contrast, food allergies are when your immune system overreacts to specific ingredients or food items. For some people, they might be a mild irritation but for others, they could prove to be a lot more serious.
The key difference between a food allergy and food intolerance is that the former is triggered by an overreaction in your immune system to a particular ingredient, whereas intolerances are generally digestive issues and therefore, cannot trigger a serious allergic reaction.
Common food allergies
Your immune system could make you vulnerable to food allergy symptoms if it overreacts to a particular ingredient. Here are some common triggers of food allergies:
Eggs.
Cow milk.
Peanuts, plus tree nuts like almonds and walnuts.
Wheat.
Shellfish.
Soybeans.
Mustard.
Asthma, eczema, and existing allergies could also raise your risk of experiencing food allergies.
Food allergy symptoms
Many food allergy symptoms strike quickly – often within a matter of seconds or minutes. They range in seriousness, with the most severe reaction being anaphylaxis. This medical emergency could be life-threatening.
That said, even the most common symptoms can lead to pain, illness, or irritation, including:
Finding things hard to swallow.
Developing a red, raised rash that causes itching.
Feelings of nausea.
Dizzy spells.
Vomiting.
Diarrhoea.
Shortness of breath, or wheezing.
A swollen mouth, throat, or face.
Symptoms that resemble hay fever, including itchy eyes or sneezing.
Abdominal pain.
An itching or tingling feeling inside your mouth.
Common food intolerances
You may see signs of a food intolerance if your body struggles to digest food that contains specific ingredients.
Lactose is the most common ingredient that people are intolerant to. This is a sugar that many dairy products contain. But lactose is far from the only thing that can cause digestive issues. There are many other potential food intolerances, including:
Caffeine, found in tea and coffee.
Alcohol.
Gluten, which is found in pasta and bread products.
Sulphites – for example, in wines, beers, or ciders.
Histamine, which is common in cheese and wine.
Monosodium glutamate (MSG). This can be added to savoury foods and cured meats.
Salicylates. Fruit and vegetables may contain these natural chemicals, as well as certain herbs and spices.
Symptoms of a food intolerance
Food intolerance symptoms can appear a few hours after eating. You could experience:
These are the common symptoms of a food intolerance, but others can range from headaches and nausea to rashes, tiredness, and painful joints.
How to test for food intolerance and food allergies
If you suspect certain foods are causing unpleasant symptoms for you, then your GP should be able to suggest some testing methods for the most common food allergies and intolerances. A dietitian will be able to guide on an elimination and reintroduction diet if this is deemed necessary. To access a dietitian through the NHS speak to your GP.
Tests for food intolerances
Your doctor may refer you to a dietitian to confirm potential food intolerances. From there, they might recommend that you:
Follow a special diet. For example, removing potentially triggering ingredients from your daily diet might help alleviate certain symptoms.
Undertake blood tests.
Complete a breath test. This may help to detect a lactose intolerance.
Fill in a food diary to help flag any possible triggers.
Tests for food allergies
If you’re suffering with food allergy symptoms, your GP may refer you to a specialist for tests. These might include a:
Skin prick test.
Blood test.
Specific diet, which excludes possible triggers.
Food diary, to help highlight which ingredients may be troubling you.
Food allergy tips and how to manage intolerances
There are plenty of steps you can take to help manage common food allergies and intolerances.
Managing food allergies
Here are some food allergy tips to keep in mind:
Carefully look at the ingredient labels of food when you’re out and about in restaurants, cafes, pubs, or shops.
Inform restaurant or airline employees about allergies if you’re planning to dine with them.
Flag your food allergies to loved ones, friends, and workmates so they can also keep an eye out for you.
Sanitise surfaces in public places before you eat off them.
Take antihistamines for milder food allergies.
Carry any adrenaline auto-injectors that you require.
Just remember that while it may be tempting to suddenly remove suspected foods from your diet, it’s a good idea to consult with your doctor first.
Managing food intolerances
Minimising the symptoms of a food intolerance doesn’t have to be complex. It may be a simple case of avoiding – or reducing – your trigger foods. This can include any dishes that contain problematic ingredients too.
Just be wary of making any big changes without speaking to a GP or diet specialist first. After all, you don’t want to miss out on vital minerals and vitamins.
Try our Gut2Know app
Want to know more about gut health and its impact on your wellbeing? Take a look at our Gut2Know app .
It’s an easy way to track your diet, mood, and any digestive issues. By increasing your gut knowledge, it could also help you to spot potential triggers and patterns. Plus, you can look to make your gut healthier by developing healthy habits.
Food allergies and intolerances FAQs
Do food intolerance symptoms go away?
Food intolerance symptoms should go away within a few hours or days, depending on their severity. However, you may wish to contact your GP if they keep coming back.
What is the best way to manage a food allergy?
The best way to manage food allergies will be different for everyone. But some common steps include cleaning public tables before eating from them, and raising awareness among your friends, relatives, and managers at work.
How do I know if I’m allergic to something I ate?
You may be allergic to a particular ingredient or dish if you experience food allergy symptoms after eating it. For example, these can include dizzy spells, sickness, diarrhoea or facial swelling. Your GP will be able to refer you to a specialist for tests to help determine if you have a certain food allergy.