August 2010 - Do You have a Food Allergy or Food Intolerance
Inside this months issue
What alternative foods are available to us?
Do you have a Food Allergy or Food Intolerance?
Food Allergy or Food Intolerance is a term used widely for varied physiological responses associated with a particular food, or compounds found in a range of foods.
What is the difference between the two types?
Food Allergy
A Food allergy causes a very specific immunological reaction in the body, usually an adverse immune response to a food protein.
Common foods - peanuts, tree nuts, shellfish, fish, milk and eggs.
Other (non-food) common triggers - insect bites or stings, foods, medication and latex rubber.
These kinds of allergies occur when the body's immune system mistakenly identifies a protein as harmful. Some proteins, or fragments of proteins are resistant to digestion, so antibodies tag those that are not broken down in the digestive process called Immunoglobulin E (IgE). These tags fool the immune system into thinking that the protein is harmful. The immune system, thinking the organism (the individual) is under attack, triggers an allergic reaction. These reactions can range from mild to severe.
| Affected Organ | Symptom |
| Nose | Swelling of the nasal mucosa (allergic rhinitis) |
| Sinuses | Allergic sinusitis |
| Eyes | Redness and itching of the conjunctiva (allergic conjunctivitis) |
| Airways | Sneezing, coughing, sometimes outright attacks of asthma. Swelling of the tongue or lips. Severe symptoms can result in: Anaphylactic shock associated with systemic widening of the blood vessals, resulting in low blood pressure, severe bronco-constriction to the point where the individual is unable to breathe. |
| Ears | Feeling of fullness, possibly pain, and impaired hearing due to the lack of Eustachian tube drainage. |
| Skin | Rashes such as eczema and hives |
| Gastrointestinal Tract | Abdominal pain, bloating, vomiting, diarrhea |
Treatment
Desensitization or avoidance of all forms of contact with offending food.
EpiPen (an injectable form of adrenaline). Or wear some form of medical alert jewelry, or develop an emergency action plan, in accordance with their doctor.
Food Intolerance
Food intolerance on the other hand is an adverse reaction to some types of food or ingredients that occurs every time the food is eaten, but particularly if larger quantities are consumed. Food intolerance occurs when the body is unable to deal with certain types of foodstuff, this is usually because the body doesn't produce enough of the particular chemical or enzyme that's needed for digestion.
The lack of a specific enzyme in the body may lead to the build up of toxic by- products and histamine, which then mimic the symptoms of an allergy. This is called a 'pseudo-allergic' reaction.
Common examples:
- Lactose Intolerance is intolerance to cow's milk. Cow's milk contains a type of sugar called lactose; many people have a shortage or as we get older no longer produce the enzyme Lactase, which is normally made by the cells lining the small intestine. Without this enzyme they are unable to break down milk sugar into simpler forms that can be absorbed into the bloodstream. Lactose intolerance can cause very similar symptoms to Irritable Bowel Syndrome (IBS).
- Gluten Intolerance is intolerance to gluten in wheat. Gluten intolerance otherwise known as Coeliac Disease can often be misdiagnosed again as IBS until tested. This is an inflammatory condition of the digestive tract, caused by gluten - a protein found in wheat, rye, barley and oats. The condition causes gluten to damage the lining of the small intestine, which greatly reduces the ability of the gut to absorb adequate nutrients from food. In the worst cases, this can lead to severe malnutrition. It is not a contagious illness but is often genetic and the classic symptoms include lethargy, weight loss, vomiting and diarrhoea.
You maybe intolerant to any of the following:
- Milk, soya, apple, egg, pork, wheat, mushroom, chicken, lettuce, onion, beef, nuts, oat or naturally occurring chemical such as:
- Salicylate in many herbs, fruit and vegetables
- Cheeses and wine
- Monosodium Glutamate (MSG)
- Preservative, colouring, and flavourings
- Processed food
What are the Symptoms?
Food intolerance symptoms can be mild; from irritable bowel type syndrome - bloating, constipation or diarrhea - to skin complaints, headaches, mood swings and sleep disturbance as well as digestive, joint and muscular problems. To severe complications such as Malnutrition and damaged to the lining of the small intestine (if undiagnosed).
If you suffer from any of these symptoms always consult your doctor and be tested.
What alternative foods are available to us?
Gluten is found in a wide variety of foods- pastas, breads and breadcrumbs, many cereals, cookies, cakes, pretzels and numerous snack foods. Because it is in bread, people with Coeliac disease cannot eat any sandwiches, pizza, wraps or foods that are breaded. This diet is particularly hard on children, and is difficult for some adults as well, but fortunately these days there are many supermarkets that sell gluten free products.
Coeliac sufferers are advised to eliminate wheat from their diet altogether and replace with rice, corn, millet, buckwheat or potatoes.
However people that maybe slightly sensitive to wheat, but not the gluten can try alternatives:
Wheat alternatives
- Cereals - Oats, Millet, Barley, Rye, Quinoa, Porridge, Muesli
- Pasta/Noodles - Buckwheat, Corn, Rice, Rice noodles
- Crackers - Oatcakes, Rye cakes, Corn crackers, Rice crackers
- Flours - Maize, Fillet, Buckwheat, Gram, Barley, Rice
Barley - Not just for winter soups and stews. Serve it in the same way as rice or use it as a base for energy-giving salads.
Oats - The basis of the ultimate power breakfast, porridge, oats are a complex carbohydrate that release energy slowly. Snack on oatcakes, flapjacks or oat biscuits. Use rolled oats as a topping for savoury pies or wheat-free muesli based on oats in fruit crumbles.
Rye - The dense, firm breads made from rye are favoured in Eastern Europe. Try the dark, crumbly German rye bread 'pumpernickel' topped with avocado and smoked salmon. Look out for rye crackers, too.
Spelt - Spelt can be used in the same way as wheat flour. You can buy spelt flour, bread and pasta from health food shops.
Rice - Puffed rice, rice cakes, rice flour, rice pasta, rice crackers and, of course, plain rice (brown is best) will bulk up any wheat-free cupboard. Use rice in paellas and risottos.
Corn - Corn, or maize, comes in many forms, such as cornflakes, popcorn, corn pasta, polenta, tortillas and nachos. Warm corn bread or muffins for breakfast are a treat.
Quinoa - Originating from the Andes, Quinoa is packed with carbohydrate, protein, vitamins and minerals. Serve it like rice or make it into porridge.
Dairy
If you've identified cow's milk as the problem, see how you respond to sheep and goat's milk. Many people find they are fine with these.
It is important to ensure that you are not missing out on vital nutrients. Cow's milk is a rich source of calcium, protein, vitamins and minerals, so look for calcium, iron and vitamin-enriched substitutes.
Sheep and goat's milk - Goat and sheep's milk are both good sources of calcium, protein and the B vitamin, riboflavin. Goat's cheese and feta (a cheese made from sheep's milk) are great in salads.
Soya Soya milk has a thick consistency. It works well in pancake mix. Taste a number of different brands until you find one you like. Fruit-flavoured Soya yogurts are a hit with kids, but contain added sugar.
Rice milk Sweet and tasty, rice milk is made from brown rice and filtered water. It comes in different flavours such as vanilla and is yummy on cereals and in milky drinks. Combine with coconut milk for a creamy rice pudding.
Oat milk Can be used in the same way as rice milk and is a good source of vitamin E and folic acid. Try it in a fruit smoothes, such as mango and raspberry.
Coconut milk Dilute by half and use in desserts. Other creamy nut milks made from almond and hazelnut and can be found in health food shops.