Food intolerance such as lactose intolerance, gluten intolerance, are pretty common. It is estimated that 68% of people globally had lactose intolerance, with most prevalent cases in Asian (80-100%), Hispanic/Latin (70-95%), and American population (15-80%). Meanwhile, for gluten intolerance, the data indicates that it affects 0,5-6% of global population.
Those who are already aware of these diets, this topic might be interesting to begin with. However, for those who are not familiar, this certainly prompts important questions, “Why knowing my food intolerance matters? And what action must I take?” In this article, we will discuss it further. But before that, let us get to know about food intolerance and its types first.
What Food intolerance Really Is
When food enters our body, normally it will go through digesting processes to make it into its smallest units, which then our body can absorb. However, there are some situations when our digestive system is not capable (or not fully capable) of digesting certain kind of foods. This condition is called food intolerance. As consequence, several symptoms might occur, like nausea, diarrhea, stomachache, gas, bloating, etc.
Food intolerance is often mistaken for food allergy, as these two terms are used interchangeably. Although they manifest similar reactions after consumption of certain foods, what actually happens in the body regarding each condition is different. Let us take a look at following table to understand their distinct characteristics.
As we can see on the table above, the fundamental difference between food intolerance and food allergy is the body system being involved. Food intolerance has to do with digestive system and the response is less harmful. Meanwhile, with food allergy, the response by immune system to even the tiniest exposure of allergen (food that causes allergy) is more likely to be severe and life-threatening. This is why the treatment of both conditions will be different. For food allergy, the right action to take would be identifying what foods we are allergic to and try avoiding them at all cost.
Then what about food intolerance? How do we handle them? To get a better understanding, let us dig deeper on common food intolerance and what it is done within our body.
3 Types of Food Intolerance
Lactose intolerance
Lactose is also called “milk-sugar”, as it is contained only in milks of mammals, such as cows, goats, and humans. For the body to benefit from lactose and use it as energy source, it needs to be digested by lactase enzymes first.
Those with lactose intolerance do not have enough lactase enzymes in small intestines to break down lactose from foods and dairy products. The undigested lactose then moves into the colon and interacts with bacteria, causing symptoms such as bloating, gas, stomach cramps, and diarrhea. If you had these symptoms after consuming milk or other dairy products, you are not alone. Almost 70% of world population are lactose intolerance; especially Asians and Africans.
Although the symptoms are mild and to be harmless, people who have lactose intolerance might be at risk of losing essential vitamins and minerals such as vitamin A, vitamin B12, vitamin D, calcium, magnesium, and zinc. All of which are critical to maintain healthy bones. This is due to their efforts to limit consumption of dairy products. If left untreated, lactose-intolerant person might develop adverse health condition such as osteopenia, osteoporosis, and malnutrition.
Gluten intolerance
Gluten is a type of protein which can be found in wheat, barley, and other types of grains. Many foods, drinks, even cosmetics products use gluten as ingredients to add protein, flavor, texture, and used as binder agent in processed foods (like snacks and chips) to give shape.
The mechanism for why some people have sensitivity towards gluten is still unclear. Some research said that it has something to do with a particular carbohydrate within gluten-rich products, which cannot be properly digested and stays in the digestive tracts until it gets fermented by bacteria. Another research found that gluten might irritate the lining of digestive tracts thus cause inflammation.
Aside from digestive issues, gluten intolerance can also elicit other complications. For example, according to one study, fatigue and tiredness is known to be prevalent among people who have gluten intolerance (around 64%). Moreover, gluten seems to linked with mental health. One study found that those who have gluten intolerance also reported to have anxiety. Interestingly, gluten free diet is also known to have significant impacts on improving depression symptoms among gluten intolerance individuals.
Caffeine intolerance
Caffeine is relatively easy to find in our daily diets. Black tea, green tea, colas, energy drinks, even chocolate, all contains some level of caffeine. Each of individual body response to caffeine also varies. There are some people who can still fall asleep after consuming 2 cups of coffee. Meanwhile, others can experience insomnia after drinking coffee for only a half cup. The latter group belongs to caffeine-intolerant individuals.
When people have caffeine intolerance, they are not able to digest caffeine optimally. In consequence, their hormone systems respond by releasing too much adrenaline hormones which then activate body’s metabolic activities. This can lead to symptoms such as jitteriness, anxiousness, diarrhea, and insomnia.
How Being Aware of Food Intolerance Matters
Now, we know that with food intolerance, our bodies are susceptible to certain foods, and it reacts accordingly. Although side effects of food intolerance are mostly tolerable, but it certainly important to take precautions whenever it is needed. More importantly, being aware of food intolerance means being aware of its health complications.
If we are aware of our lactose intolerance, we can begin to make a list of food and meal plans that can fulfill our vitamin A, vitamin B12, vitamin D, calcium, magnesium, and zinc.
After realizing we have gluten intolerance; it will motivate us to stick to gluten free-diet despite of many temptations out there to not to. Because by consuming gluten-free foods and minimize gluten rich-foods, we are allowing ourselves to be healthier both physically and mentally.
Last but not least, if we recognize that we have caffeine intolerance and might get diarrhea and confusion afterwards, we will save the coffee after finishing all of our works.
To know your food intolerance, get tested with NutriReady™ now by contacting our Customer Service via WhatsApp at wa.me/628119941440.
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