Understanding Food Intolerance

Food Intolerances & Gut Health: How to Fix the Root Cause

Do you often feel bloated, sluggish, or experience digestive discomfort after eating? You’re not alone. Many women struggle with food intolerances, yet they’re often dismissed as just a "sensitive stomach."

The truth? Your gut health plays a huge role in how your body reacts to food. When gut imbalances like leaky gut, SIBO, or dysbiosis (an imbalance of gut bacteria) occur, it can lead to food intolerances, inflammation, and weight struggles.

The good news is food intolerances aren’t always permanent—and with the right approach, you can improve your gut health and reduce symptoms naturally.

What Exactly Is a Food Intolerance?

Unlike a food allergy (which triggers an immediate immune response), a food intolerance happens when your body struggles to digest certain foods properly. 

This can lead to symptoms like:

⚡ Bloating & gas⚡ Abdominal pain or cramps⚡ Diarrhoea or constipation⚡ Fatigue or brain fog⚡ Skin issues like acne or eczema⚡ Hormonal imbalances & cravings

The Most Common Food Intolerances

Dairy (Lactose intolerance) – Difficulty digesting lactose, found in milk, cheese, and yoghurt.

Gluten – Found in wheat, barley, and rye, gluten intolerance can trigger gut and skin issues.

FODMAPs – These fermentable carbs (found in onions, garlic, beans, and some fruits) can cause bloating and IBS symptoms.

Soy, corn, and eggs – Common triggers for digestive distress or inflammation.

5 Steps to Fix Your Food Intolerances

If you’re tired of guessing which foods make you feel awful, follow these evidence-based steps to identify and fix food intolerances for good.

1. Identify Your Triggers with Symptom Tracking

The first step is to pinpoint which foods are causing your symptoms.

Keep a food & symptom diary – Track what you eat and how you feel after meals. Look for patterns!

Consider functional testing – Tests for gut imbalances, SIBO, or food intolerances can provide personalised insight into what’s really going on.

2. Try an Elimination Diet (But Do It Right!)

An elimination diet helps you identify food intolerances by removing suspected trigger foods and reintroducing them one by one.

How to do it: Remove common trigger foods for 3-4 weeks: Slowly reintroduce foods one at a time and track symptoms: Work with a nutritional therapist to make sure you're still getting all essential nutrients

Note: This isn’t about cutting out foods forever—it’s about learning what your body tolerates and supporting your gut so you can enjoy more variety over time.

3. Focus on Gut Healing

Most food intolerances stem from gut imbalances like leaky gut, SIBO, or dysbiosis. Supporting gut health can reduce intolerances and improve digestion.

Here’s how to heal your gut naturally:

Eat gut-friendly foods – Focus on fibre, fermented foods, and healthy fats to nourish your microbiome.

Get enough protein – Your gut lining needs amino acids from protein (like collagen or bone broth) to repair itself.

Reduce inflammation – Cut back on ultra-processed foods, refined sugars, and vegetable oils, which disrupt gut balance.

Try gut-healing supplements – Depending on your needs, L-glutamine, probiotics, or digestive enzymes can help improve digestion.

4. Balance Your Gut Bacteria

Your gut microbiome affects how you digest food, absorb nutrients, and regulate inflammation—all crucial for preventing food intolerances.

Eat prebiotic & probiotic foods (e.g., kefir, sauerkraut, kimchi, garlic, onions) Avoid antibiotics unless necessary (they wipe out good bacteria) Manage stress, as high cortisol levels can disrupt gut bacteria and worsen food intolerances

5. Improve Digestion for Long-Term Relief

Sometimes, food intolerances aren’t about the food itself but how well your body digests it. Here’s how to support digestion naturally:

Chew your food properly – Digestion starts in the mouth! Eat in a relaxed state – Avoid eating on the go or while stressed. Support stomach acid levels – Try apple cider vinegar or digestive bitters before meals.

Why Gut Health Matters for Food Intolerances

Your gut is your second brain—it affects everything from digestion to hormones and immune function.

Leaky Gut & Food Intolerances When the gut lining becomes too permeable (aka leaky gut), undigested food particles enter the bloodstream, triggering immune reactions and food sensitivities.

SIBO (Small Intestinal Bacterial Overgrowth) SIBO happens when bacteria overgrow in the small intestine, leading to bloating, gas, and food intolerances—especially to FODMAPs, dairy, and carbs.

Imbalanced Gut Bacteria A lack of good bacteria or an overgrowth of harmful bacteria can disrupt digestion, leading to poor nutrient absorption, cravings, and inflammation.

Healing the gut is key to reducing food intolerances and improving your overall health.

Can Food Intolerances Go Away?

Yes! By improving gut health, supporting digestion, and managing stress, many women see a reduction in food intolerances over time.

If you’re struggling with ongoing digestive issues, bloating, or hormonal imbalances, my 60-Day Be Balanced Programme is designed to:

Identify food intolerances & gut imbalances. Heal your gut with personalised nutrition. Reduce bloating, cravings & inflammation. Help you lose weight without restrictive dieting

Take Control of Your Food Intolerances

Food intolerances can be frustrating, but they don’t have to control your life. By listening to your body, healing your gut, and making smart dietary choices, you can enjoy food again without discomfort.

Need help? Let’s fix your gut together!

Online Nutrition Advice for Hormonal Health & Weight Loss

I'm Lisa, BANT registered nutritionist and health coach, working with women online across the UK and Europe. I specialise in nutrition and lifestyle support for weight loss and hormone imbalances like hypothyroidism, PCOS and perimenopause.

My 60-day Be Balanced programme is designed for hormonal health and weight loss.

If you would like expert support. Book a free 30-minute health review today at Cheshire Nutrition.

DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on my website.