Allergies and Intolerances

Allergies and intolerances are both related to adverse reactions to certain substances, but they differ in their mechanisms and effects on the body. It’s important for individuals with allergies or intolerances to identify their triggers and manage their condition accordingly. This may involve avoiding certain foods or substances, taking medications (such as antihistamines for allergies), and seeking medical advice for severe reactions.

Allergies:

Immune Response: Allergies involve an immune system reaction. When a person with an allergy comes into contact with a specific substance, known as an allergen, their immune system recognizes it as harmful and reacts by producing antibodies, particularly immunoglobulin E (IgE).

Symptoms: Symptoms of an allergic reaction can range from mild to severe and may include sneezing, itching, hives, swelling, difficulty breathing, and even anaphylaxis in severe cases.

Triggers: Common allergens include pollen, certain foods (e.g., nuts, shellfish), insect venom, pet dander, and certain medications.

NUTRITION TIPS–

Identify and Avoid Triggers: The most important step in managing allergies is to identify and avoid allergens. Read food labels carefully and ask about ingredients when dining out. Be cautious of cross-contamination in kitchens.

Substitute Wisely: If you’re allergic to certain foods, find suitable substitutes. For example, if you’re allergic to nuts, try seeds or other protein sources like legumes or tofu.

Nutrient-Rich Alternatives: If you’re avoiding certain foods due to allergies, ensure you’re getting essential nutrients from other sources. For instance, if you’re allergic to dairy, choose fortified plant-based milk alternatives for calcium and vitamin D.

Consider Supplements: In some cases, allergies may lead to dietary restrictions that make it difficult to obtain all necessary nutrients from food alone. Talk to a healthcare provider or dietitian about whether you need to supplement your diet with vitamins or minerals.

Be Prepared: Carry allergy medications, such as antihistamines or an epinephrine auto-injector (for severe allergic reactions), especially when dining out or traveling.

Intolerances:

Symptoms: Intolerance symptoms are often confined to the digestive system and may include bloating, gas, diarrhoea, and stomach cramps. In some cases, intolerances can cause other symptoms like headaches or skin issues.

Triggers: Common intolerances include lactose intolerance, gluten intolerance (celiac disease or non-celiac gluten sensitivity), and intolerance to certain food additives or chemicals.

NUTRITION TIPS–

Read Labels: Look out for ingredients that trigger your intolerance. Common culprits include lactose, gluten, and certain food additives like sulphites. Many packaged foods contain hidden sources of these ingredients.

Experiment with Substitutes: Explore alternative ingredients that are suitable for your intolerance. For example, if you’re lactose intolerant, try lactose-free dairy products or plant-based milk alternatives.

Gradual Introduction: Some people with intolerances find that they can tolerate small amounts of the problematic food. Experiment with small portions and observe your body’s response.

Focus on Whole Foods: Emphasize whole, minimally processed foods in your diet. Fruits, vegetables, lean proteins, and whole grains are less likely to contain ingredients that trigger intolerances.

Consider Digestive Aids: Digestive aids like lactase enzymes (for lactose intolerance) or gluten-digesting enzymes may help some individuals manage their intolerances. However, consult with a healthcare provider before using supplements.

Stay Hydrated: Digestive symptoms like diarrhoea can lead to dehydration. Drink plenty of water to stay hydrated, especially if you’re experiencing symptoms of intolerance.