Food intolerances, explained by a dietitian

In short: What food intolerance is (non-immune reactions to food components), the main families (lactose, histamine, salicylates, amines, glutamates, FODMAPs), that symptoms range from gut issues to migraines, eczema and brain fog, and that a structured process with a dietitian can identify triggers without staying on a restrictive diet forever.

The most common type of food intolerance I see in my clients is food chemical intolerance. Symptoms may be triggered by naturally occurring food chemicals such as

• Salicylates

• Amines (including Histamine)

• Glutamates

• and some additives such Artificial Colours and preservatives (including MSG, Sulfites, Nitrates, Sorbates, Benzoates and Antioxidants)

Protein intolerance

Frequently asked questions

What exactly is food intolerance?

Food intolerance is a broad term used to describe symptoms in response to foods. It is different from a true food allergy (like a peanut allergy) that triggers your immune system.

There are different types of food intolerances (Lactose, dairy, gluten, FODMAPs, histamine, food chemicals, disaccharides and more), different ways that your body could be triggered by food, and different types of foods that may trigger symptoms, so the strategies we use to help manage your food intolerances also vary.

It is important to understand your individual patterns – what triggers your symptoms and what is driving your body’s response. But you don’t need to try to figure it all out on your own! As a dietitian who is experienced in supporting people with food intolerances I can help you reduce your symptoms, navigate how to eat to avoid triggering your food intolerances and understand your drivers.

Do I need to know which foods I'm reacting to before I see you?

No. It's helpful if you've noticed patterns, but you don't need to have worked everything out yourself. Part of our process is looking at your symptoms, diet and history to identify patterns to which will help to guide what the best next steps are for you to help you reduce your symptoms and get back to enjoying food again.

If you want to get started, download my free Food & Symptoms Diary below.

Will I have to follow another restrictive diet?

Restriction isn't the ultimate goal. In many cases some type of elimination diet may be one of the steps that we need to help you feel better in the short term whilst we work on addressing underlying factors so you can broaden your diet again. If you’ve followed restrictive diets in the past we will use this to understand what has worked (and what hasn’t worked) for you in the past as important information so we don’t have to start back at square one.

My main goal however is to help you get OFF any restrictive diets by supporting your body so you can tolerate more foods. The approach and pace will depend on your individual situation.

Can you help if I've already tried Low FODMAP?

Absolutely. Many people I work with have already tried Low FODMAP or other elimination diets. If you've become stuck or are struggling to expand your diet, we'll look at your individual situation and consider what parts of the puzzle you still need to understand so you are able to reduce your symptoms and broaden your diet once more.

How long does it take to improve food tolerance?

There's no universal timeframe, but I’m not promising you’ll be a new person in 2 weeks. In many cases I can help you reduce your symptoms in 2-4 weeks, but addressing the underlying drivers so you can broaden your diet takes longer, eg 3-6 months. However your progress will depend on your individual circumstances. We'll review your response along the way and adjust your plan rather than following a rigid timeline.

Food Chemical Intolerances