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  • Writer's pictureLisa Smith

5 Tips to Help Fix Your Food Intolerances

Updated: Apr 9

3 round loaves of bread

What is Food Intolerance?

Food intolerance is a prevalent condition that affects many individuals. It occurs when the body has difficulty digesting certain foods or components within them, leading to uncomfortable symptoms.

Fortunately, a registered nutritional therapist can offer valuable assistance in identifying food intolerances and developing personalised strategies to manage symptoms.

In this blog post, we will explore the world of food intolerance, its impact on health, and how a nutritional therapist can provide guidance and support.

Understanding Food Intolerance

Food intolerance refers to the difficulty in digesting certain foods or components, often due to an enzyme deficiency or sensitivity to specific substances. Unlike food allergies, which involve an immune system response, food intolerances typically manifest as digestive symptoms.

Common food intolerances include lactose intolerance, gluten intolerance, and sensitivity to certain FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols).

5 Tips to help Fix Your Food Intolerances:

  1. Symptom Assessment: A nutritional therapist will conduct a comprehensive assessment of your symptoms, medical history, and dietary habits to help identify potential food intolerances. They may ask you to keep a food diary or undergo specific diagnostic tests if necessary.

  2. Elimination Diet: An elimination diet involves removing suspected trigger foods from your diet for a period of time, followed by a gradual reintroduction to determine which foods elicit symptoms. A nutritional therapist can guide you through this process, ensuring nutritional adequacy and providing support throughout.

  3. Personalized Nutrition Plan: A nutritional therapist will develop a personalised nutrition plan tailored to your specific needs and food intolerances. They will ensure you receive all the necessary nutrients while avoiding triggering foods, offering alternative options and recipe ideas to maintain a balanced diet.

  4. Gut Health Optimization: The gut plays a crucial role in food intolerance. A nutritional therapist can provide recommendations to support gut health, such as incorporating gut-healing nutrients into your diet. This can help alleviate symptoms and improve overall digestive health.

  5. Education and Support: A nutritional therapist will educate you about food labels, hidden sources of intolerances, and strategies to manage symptoms in various situations. They will provide ongoing support and guidance to help you navigate dietary changes and make informed choices.

The Role of Gut Health in Food Intolerances

woman lying on bed

How Does Gut Health Affect Food Intolerances?

Emerging research suggests that poor gut health and imbalances in the gut microbiota can contribute to the development of food intolerances.

The gut microbiota, a complex community of microorganisms residing in our digestive tract, plays a vital role in maintaining gut health, immune function, and the digestion of certain foods.

When the delicate balance of gut bacteria is disrupted, it can lead to increased intestinal permeability (leaky gut) and immune activation, triggering food intolerances.

Leaky Gut and Food Intolerances

Leaky gut refers to a condition where the lining of the intestines becomes more permeable, allowing undigested food particles, toxins, and bacteria to enter the bloodstream. This can provoke an immune response and contribute to the development of food intolerances.

Gut Microbiota Imbalance

Imbalances in the composition and diversity of gut bacteria can impact the breakdown and digestion of certain foods. Insufficient levels of beneficial bacteria or an overgrowth of harmful bacteria can lead to incomplete digestion, fermentation, and the production of substances that may trigger food intolerances.

Small Intestinal Bacterial Overgrowth (SIBO) and Food Intolerances

Small Intestinal Bacterial Overgrowth (SIBO) is a condition characterized by an excessive growth of bacteria in the small intestine. This overgrowth can lead to impaired digestion and absorption of nutrients, resulting in various gastrointestinal symptoms, including food intolerances.

The presence of an overabundance of bacteria in the small intestine can disrupt the normal digestive processes and contribute to the development of food intolerances:

  1. Impaired Digestion: When bacteria overgrow in the small intestine, they can interfere with the digestion of certain carbohydrates, such as lactose, fructose, and other FODMAPs. This incomplete digestion can cause symptoms like bloating, gas, abdominal pain, and diarrhoea, which are commonly associated with food intolerances.

  2. Increased Fermentation: Bacterial overgrowth in the small intestine can lead to increased fermentation of undigested carbohydrates. This fermentation produces gases, such as hydrogen and methane, which contribute to symptoms like bloating and flatulence.

  3. Disrupted Gut Barrier: SIBO can disrupt the integrity of the gut barrier, resulting in increased permeability and leaky gut syndrome. This allows larger molecules, including undigested food particles, to enter the bloodstream and trigger immune responses. The immune system may then develop sensitivities or intolerances to specific foods, exacerbating symptoms.

Evidence-Based Nutrition for Food Intolerance

It's important to note that while improving gut health can be beneficial, individual responses to dietary changes may vary. Working with a registered nutritional therapist can provide personalised guidance and support, as they can tailor interventions to address your specific gut health needs and food intolerances.

A nutritional therapist employs evidence-based practices to guide their recommendations. They stay updated with the latest research and use scientific evidence to inform their strategies for managing food intolerances. By employing an evidence-based approach, they ensure that their guidance aligns with current knowledge and best practices.

If you suspect that you may have food intolerances and are experiencing uncomfortable symptoms, try there 5 simple tips and seek the guidance of a nutritional therapist can be incredibly beneficial.

A registered nutrition practitioner can help identify trigger foods, develop a personalised nutrition plan, and provide ongoing support to manage symptoms and improve your overall well-being. With their expertise and evidence-based approach, a nutritional therapist can be your partner in achieving a more comfortable and enjoyable relationship with food.

Book your free health review with Lisa at Cheshire Nutrition in Manchester UK to discover how you can fix your food intolerance with a personalised nutrition programme. Online consultations are also available.

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.


  • Biesiekierski, J. R., Peters, S. L., Newnham, E. D., Rosella, O., Muir, J. G., & Gibson, P. R. (2013). No effects of gluten in patients with self-reported non-celiac gluten sensitivity after dietary reduction of fermentable, poorly absorbed, short-chain carbohydrates. Gastroenterology, 145(2), 320-328.e3. doi:10.1053/j.gastro.2013.04.051

  • Gibson, P. R., & Shepherd, S. J. (2010). Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of Gastroenterology and Hepatology, 25(2), 252-258. doi:10.1111/j.1440-1746.2009.06149.x

  • Skypala, I. J., & Williams, M. (2015). Food intolerances. Journal of Clinical Pathology, 68(11), 858-865. doi:10.1136/jclinpath-2015-203050

  • Chedid, V., Dhalla, S., Clarke, J. O., Roland, B. C., Dunbar, K. B., Koh, J., . . . Mullin, G. E. (2014). Herbal therapy is equivalent to rifaximin for the treatment of small intestinal bacterial overgrowth. Global Advances in Health and Medicine, 3(3), 16-24. doi:10.7453/gahmj.2014.019

1 Comment

Obert Shambare
Obert Shambare
Mar 16

Look's good

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