Food intolerances – what can you do?
More and more people are suddenly experiencing stomach ache, bloating, diarrhoea or nausea after eating. Lactose, gluten, fructose – it seems the body no longer tolerates many foods as well as it used to. But what is behind this? And why is the number of food intolerances rising so sharply?
What exactly is a food intolerance?
In order for our body to break down food into its smallest components, it needs digestive enzymes. These enzymes act like tiny tools that break down fats, proteins or sugars. The most important ones include:
- Lipase – breaks down fats
- Amylase – helps with the digestion of carbohydrates
- Lactase – breaks down lactose
- Protease – breaks down protein
- Cellulase – aids the digestion of plant-based fibre
- Fructokinase – processes fructose
If the body produces too little of one of these enzymes, food can only be partially digested. The result: fermentation, flatulence, abdominal pain, diarrhoea or nausea.
It is important to distinguish this from food allergy: in the case of an allergy, the immune system overreacts – causing swelling, redness, itching or respiratory symptoms. An intolerance, on the other hand, is purely a digestive disorder.
Why are food intolerances on the rise?
There are many reasons for this – and many of them are linked to our modern lifestyle.
Convenience foods alter the gut flora
Processed foods often contain hydrogenated fats, flavour enhancers, emulsifiers and large amounts of white flour. These substances can upset the balance of the gut flora, and an imbalance in the gut flora often leads to reduced enzyme production.
Bitter compounds are disappearing from our diet
A few decades ago, bitter compounds were much more prevalent in fruit and vegetables such as chicory, artichokes and grapefruit. However, as bitter flavours are not considered ‘palatable to the masses’, these compounds have gradually been bred out. Yet bitter compounds are genuine aids to digestion: they stimulate saliva flow, gastric acid secretion and enzyme production – a fact that Hildegard von Bingen was already aware of.
Stress: the digestion killer
Chronic stress puts the body on high alert. Blood is diverted to the areas needed for the body’s response, and blood flow to the digestive tract is reduced. Digestion is scaled back at such times. This leads to reduced enzyme activity and, overall, slower digestion. In addition, increased motility in the large intestine leads to stress-related diarrhoea.
Medicines and the modern lifestyle
Antibiotics, acid blockers and painkillers can weaken the gut flora. At the same time, we live in a more sterile environment than in the past – which reduces the diversity of our gut bacteria.
Restoring balance to your digestion
What helps with food intolerances?
There are a few simple but effective measures that can make everyday life much easier.
Reducing triggers
If you’re lactose intolerant, choose lactose-free products; if you’re fructose intolerant, avoid fruit varieties high in fructose – small adjustments often work wonders.
Incorporate bitter substances
Whether as vegetables, tea or in capsule form: bitter substances stimulate digestion and support enzyme production.
Taking digestive enzymes
If you have known food intolerances, enzyme supplements taken before meals can help reduce symptoms.
Avoiding hidden ingredients
Processed foods often contain lactose, gluten or fructose, even when you least expect it. Cooking with regional, seasonal and fresh ingredients is the safest option.
Reduce stress
Breathing exercises, walks, meditation or yoga – anything that lowers stress levels also aids digestion.
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