Food allergies and intolerances have become increasingly common in recent years, posing challenges for those affected in terms of maintaining a proper and balanced diet. Understanding the differences between the two and how to manage them nutritionally is crucial.
A food allergy is an immune system reaction to a specific food protein. Common food allergens include peanuts, tree nuts, shellfish, eggs, milk, wheat, and soy. When a person with a food allergy consumes the allergen, their immune system overreacts, triggering symptoms that can range from mild, such as hives and itching, to severe, including anaphylactic shock, which can be life-threatening. For those with food allergies, strict avoidance of the allergenic food is essential. This means carefully reading food labels, being cautious when dining out, and finding suitable alternative food sources. For example, a person allergic to milk can choose from a variety of plant-based milks like almond milk, soy milk, or oat milk. However, it’s important to note that some plant-based milks may not have the same nutritional profile as cow’s milk, so it’s necessary to ensure adequate intake of nutrients like calcium and vitamin D through other means, such as fortified foods or supplements.
Food intolerances, on the other hand, are non-immune system reactions to certain foods. Lactose intolerance is a common example, where the body lacks the enzyme lactase needed to digest lactose, the sugar found in milk. Symptoms of food intolerance can include bloating, gas, diarrhea, and abdominal pain. People with lactose intolerance can often tolerate small amounts of lactose or can choose lactose-free dairy products. Another example is gluten intolerance or non-celiac gluten sensitivity. Gluten is a protein found in wheat, barley, and rye. Those with gluten intolerance can opt for gluten-free grains like rice, quinoa, and corn. However, it’s important to be aware that many gluten-free products on the market are highly processed and may not be as nutritionally dense as their gluten-containing counterparts. It’s crucial to focus on whole, unprocessed gluten-free foods and ensure a balanced intake of nutrients like fiber, vitamins, and minerals.
Managing food allergies and intolerances requires education, awareness, and careful planning. Working with a registered dietitian can be extremely helpful in developing a personalized nutrition plan that meets individual needs while avoiding allergens and managing intolerances. By understanding the nuances of food allergies and intolerances and making informed dietary choices, individuals can still maintain a healthy and balanced diet despite these challenges.