Food intolerance, specifically sugar intolerance, can easily disrupt one’s daily routine due to digestive discomfort, skin problems, headaches, and much more. While these are not potentially life-threatening conditions such as allergies, food intolerance is still more prevalent than one might think. Some 15 to 20 per cent of the U.S. population report experiencing food intolerance, with symptoms ranging from mild abdominal discomfort to full-blown digestive problems.
If you experience bloating, nausea, diarrhea, or unexplained headaches following sugary food intake, take a test for sugar intolerance. This is actually the best way to figure out which foods cause reactions in your body. Following the identification of a problem, minor adjustments made to the diet can lead to an overall major improvement in well-being and health. Let’s proceed to look at some effective food alternatives to help manage symptoms of sugar intolerance with a nutritious diet.
Understanding Food Allergies and Intolerances
Before diving into food alternatives, let there be an understanding on what differentiates allergies from intolerances. If a food induces an allergic reaction, your immune system is involved, hence potentially leading to life-threatening allergic reactions. Of course, this isn’t the case with food intolerance, and all they have to do with it is when the digestive system is affected.
Allergies : Allergies occur when the immune system misidentifies substances, like foods, parts of the environment, or insect venom, that are not a threat to other individuals as poisonous. The immune system reacts by producing antibodies and signs or symptoms that could include the skin, mucous membranes in the digestive tract, sinuses, or lungs. Mild or even fatal anaphylaxis can occur. An allergy is an immune response, whereas food intolerance is not.
Intolerances/Sensitivities: Food intolerances typically target the gastrointestinal system and are less clear-cut than allergies. They result from a body’s inability to break down specific compounds, commonly proteins in milk, wheat, or soy. The reaction might be based on the amount consumed, and it can take hours for symptoms to be noticeable. An unbalance of the gut pH or microbiome is one of the common manifestations of intolerances.
The body fails to properly digest certain types of sugars; the symptoms that come with it are uncomfortable. A sugar intolerance test would not cause an allergic immune response but would indicate the body’s inability to digest the sugar, which can still be very uncomfortable.
Foods That Prevent Food Intolerance
1. Lactose-free dairy products
Lactose, a sugar found in dairy, can cause many issues in the gut for people who are lactose intolerant. With the consumption of regular dairy, symptoms may often include bloating, diarrhea, and nausea. Thankfully, there are plenty of alternatives.
Alternative Options:
1. Lactose-free milk
2. Lactose-free cheese and yogurt
3. Plant-based milk
a. Almond
b. Soy
c. Oat
Switch to lactose-free products-so that you can still enjoy the dairy without worrying about side effects, which makes it much easier to maintain a healthy diet.
2. Gluten-Free Grains
Gluten is a kind of protein in wheat, barley, and rye that causes adverse effects on one who suffers from celiac disease or wheat intolerance. Even though gluten is not a sugar, it creates several symptoms that could be identified as signs of sugar intolerance in people with sensitive digestive systems.
Try these alternatives:
Quinoa
Brown rice
Buckwheat
Gluten-free oats
These cereals are naturally gluten-free and will also support the digestive tract with some beneficial nutrients.
3. Nut Butter Alternatives
If you have a nut allergy, nut butter can be very harsh on the digestive tract. Typically, all products containing nuts should be off limits, but since there are some excellent alternatives that replicate nut butter, you can use it without care, symptom-free.
Try these:
Sunflower seed butter
Soy nut butter
Pumpkin seed butter
These alternatives can be the opportunity for having spread and snack without intolerance symptom provocation for the individuals suffering from nut sensitivity.
4. Egg Replacements in Baking
Eggs are used in various recipes, but they also tend to initiate food intolerance problems. For those who cannot digest eggs or who keep a vegan diet, several alternatives of very effective egg substitutes are available.
Alternatives to try:
Flaxseed meal mixed with water It serves as a binder in recipes
Chia seeds that have been soaked in water, just as flaxseed
Commercial egg replacers
These substitutes provide the same binding strength as eggs do in baked products and will not be responsible for digestive discomfort.
5. Lactose-Free Cheese
Those with lactose intolerance can enjoy dairy-free cheese without side effects.
Dairy-free cheese
Soy cheese
Almond cheese
Cashew cheese
Coconut milk-based cheese
All these types of dairy-free cheese are as similar to traditional cheese in taste and texture as possible, so they can be included in your meals to make them more delightful.
6. Low-FODMAP Vegetables
Low-FODMAP vegetables are the best foods for IBS patients or stomach sensitivity, as they do not trigger much bloating and discomfort. Reducing the high intake of high-FODMAP vegetables can help relieve symptoms related to intolerance.
Alternatives to try:
Carrots
Zucchini
Spinach
Potatoes
Some of these vegetables can be used in daily diets to help reduce symptoms and digestive health.
7. Sugar Substitutes
The people who suffer from sugar intolerance, fructose malabsorption, or any other type of digestive issues resulting from sugars can avoid their symptoms through the use of sugar substitutes. Since sugar substitutes are just as sweet without the digestive side effects, a person can now enjoy any sweetened drink or sweetened food within seconds.
Try these:
Stevia
Monk fruit sweetener
Erythritol
Xylitol
The sugar substitute options come in a wide variety and are viewed as one of the excellent sugar-free alternatives without compromising taste.
Why Testing is Important for Treating Intolerances?
Determining what food you are intolerant to, such as sugar intolerance, is one of the greatest ways to maintain your health and well-being. At IV Lounge, we offer comprehensive sugar and food intolerance tests that can help you understand what happens in your body and help you adjust your diet. Our food intolerance panel screens the most common food triggers using blood work. The recommendations for an elimination diet, coupled with your specific explanations of what is occurring at a cellular level, will be delivered to you in a very detailed report.
Food intolerance testing allows you to get control over your diet, avoid the triggering foods that cause disorders in digestion and improve your overall digestive health. Proper management of food intolerance is all about finding the root cause and making suitable adjustments in diet.
Take Control of Your Health at IV Lounge. Get Food Sensitivity Testing
If you experience stubborn digestion issues, headaches, or other skin problems with no easy explanation, it may be time to undergo a sugar intolerance test. The Food Sensitivity Testing services at IV Lounge give you the insight you need to make informed decisions about your diet. You could enjoy a healthy, balanced diet without the unnecessary discomfort caused by food intolerances once you know exactly what these are that affect you.
