Navigating Food Intolerances: Identifying Symptoms & Managing Diet for Optimal Digestive Health

Navigating Food Intolerances: Identifying Symptoms & Managing Diet for Optimal Digestive Health

We have all been hearing about the importance of gut bacteria for good health. Yet, many of us cannot eat everything recommended to us due to food intolerances which could range from texture issues in cases of autism spectrum disorder to other issues like food sensitivity, and more.

In such cases, navigating these tolerances to ensure we get the best nutrition possible out of our diets becomes a necessity. This can be a cumbersome process. While you will need to consult your doctor before making any changes to your diet, this article hopes to help you navigate this sticky situation without leaving a bad taste in your mouth.

What is the optimal diet?

Experts recommend a balanced diet that is 60% carbs, 30% fat, 20% protein, and less than 10% saturated fats for adults and none for children. This should ideally be supplemented with 150 minutes of exercise per week or 25 minutes of daily exercise. Out of this, 40 minutes should be adequate aerobic exercise every day, if possible. It is recommended that you eat very little salt while doing everything. Some dieticians have mentioned eating a nutrient-rich, colourful diet or a diet that contains items that represent all colours of the rainbow together.

While food intolerances can make it difficult for many to meet this dietary plan, the right foods are often available, even if they might not be known to us. For example, many with gluten issues substitute their rotis with millet rotis or chapatis instead of regular wheat flour. Yes, the nutritional quality and quantity of both will differ, but that is where an individualised diet plan comes into play.

The Importance of the Right Diet for Those with Food Intolerances

Whether it is IBS or Chron’s Disease, knowing what upsets your stomach when you have food intolerances is extremely important. Those who suffer from food intolerances are simply unable to break down certain foods. This means they will be unable to derive any nutritional benefits from those items. In such cases, it is essential to have access to the right foods to not only live a good quality life unaffected by the symptoms of food intolerances but also get the proper nutrition required.

Symptoms of Food Intolerances

While food intolerances are rarely life-threatening, they can make living life difficult due to the range of symptoms they present. Some symptoms of food intolerance include:

• Bloating and Gas
• Diarrhoea
• Nausea
• Abdominal discomfort
• Headaches

How do we identify food intolerances and their symptoms?

Food intolerances are usually identified when the above set of symptoms manifest after eating certain foods. To be sure, doctors might recommend extra tests or put the patient on an elimination diet, a diet where the patient gradually cuts down on foods for two to six weeks to see if the symptoms worsen or get better. Maintaining a food diary or a record of what you have eaten and how it made you feel physically and mentally can also help the process.

Manage Your Diet & Help Food Intolerances

A diet that does not contain the items you are intolerant of is the way to go if you wish to manage your food intolerances and the symptoms they cause. This can require individualised diet planning to ensure you meet all your nutrients, including 60% carbs, 30% fat, and 20% protein, which is generally recommended.

To do the same, you can head to your nearest general physician at Apollo Hospitals and ask for a tailored nutrition or diet plan. You can also approach an experienced gastrologist or dietician to get a personalised balanced diet plan. This will help you find alternative foods that your body can tolerate. While it may be tempting to write “IBS diet” into your Search bar, this approach can be unhealthy as it may not be able to eliminate all foods you are sensitive to or find adequate and easily available replacements that align with your cultural context. The same goes for using the internet to find food alternatives. These methods may be cost-effective, but they can cost you a lot more in the long run, including your health.

When you go to a doctor, ensure you carry along all your test reports, especially the food diary, where you record which foods you are sensitive to and need to eliminate. This will help the doctor recommend the right foods for you. Ensure that your doctor is not only someone who is earned in the field but also someone who listens to you when you describe problems with certain foods. This helps you trust their advice, which you should. If the symptoms continue, you might need a second visit with the updated information.

Beyond this, be thorough in cutting out the food you need to get rid of. This means reading labels to ensure that the food isn’t present wholly or in part in packaged items you buy. It can also include not cooking in the same utensils in which food you are intolerant of was cooked unless they are thoroughly washed- even if some might call that extreme. However, remember, at the end of the day, whether it is removing milk or reducing salt in your diet, you owe it to yourself to do what your doctor recommends, i.e., what is best for your body.

Conclusion

The best way to take care of your food intolerances is to remove the food items that cause the intolerance from your diet. This isn’t as simple as removing certain items. For example, those who are lactose intolerant need to remove milk, milk products, and items containing milk solids from their diets. Additionally, you might also face social impacts, such as not being able to eat out very often. Despite all this, it is the best approach for your health and well-being, which should be a priority.