allergy or intolerance? what’s the difference, and what you can do

23 May

When it comes to food allergies or intolerances, they can really mess with our bodies and cause all sorts of symptoms. From inflammation and swelling to digestive problems, aches and pains, and even those stubborn weight issues, they can make us feel like we're on a roller coaster ride we didn't sign up for. While they can both make us feel awful, how our bodies handle them differs.

An allergy is an immune system response triggered by specific allergens, such as pollen, dust mites, or certain foods. When someone with an allergy comes into contact with their allergen, their immune system overreacts, releasing chemicals like histamine that cause symptoms like sneezing, itching, hives or, in extreme cases, anaphylaxis, which is potentially life-threatening and should be treated as a medical emergency.

On the other hand, an intolerance is a non-immune response to certain foods or substances. It occurs when our bodies have difficulty digesting or processing a particular substance, such as lactose in dairy products and gluten in bread and pasta.

Intolerances often lead to digestive symptoms like bloating, gas, or stomach discomfort, but they don't involve the immune system like allergies.

So, while both allergies and intolerances can cause discomfort, allergies involve an immune response, while intolerances are primarily related to the digestion and processing of specific substances.

Here are some approaches that may help manage the effects of food allergies and intolerances:

01. Allergy management:

The primary approach is strict avoidance of the allergenic food. Reading food labels carefully, informing restaurants about your allergies, and carrying emergency medication (such as epinephrine auto-injectors) for severe allergies are important steps. Allergy testing and working with an allergist can help identify specific allergens and develop a management plan.

02. Intolerance management:

For food intolerances, the focus is on identifying trigger foods through an elimination diet or medical testing. Avoiding or minimising the intake of trigger foods is usually recommended. In some cases, enzyme supplements (e.g., lactase for lactose intolerance) or probiotics may help improve tolerance.

Some COMMON Allergy and Intolerance-Related Foods

1. Allergy-related:

Peanuts
Tree nuts (such as almonds, walnuts, cashews)
Shellfish (such as shrimp, lobster, crab)
Fish (such as salmon, tuna, cod)
Eggs
Milk
Wheat
Soy
Some fruits (such as citrus fruits, strawberries).

2. Intolerance-related:

Dairy products (lactose intolerance)
Gluten-containing grains (wheat, barley, rye) for those with celiac disease or non-celiac gluten sensitivity
Certain FODMAPs (fermentable carbohydrates) found in foods like onions, garlic, wheat, and some fruits.

Natural Supplements for Allergy Relief: Supporting Your Body's Defence

Dealing with allergies can be a frustrating and uncomfortable experience. While it's important to consult a healthcare professional for personalised advice, there are some natural supplements that may help support your body's defence against allergies. Let’s explore a few supplements that are commonly used for allergy relief.

01: Quercetin - Nature's Antihistamine

Quercetin, a natural compound found in various fruits and vegetables, has gained attention for its potential allergy-fighting properties. This powerful antioxidant has been shown to help stabilise mast cells (a type of immune cell) and reduce the release of histamine, the culprit behind many allergic symptoms. By incorporating quercetin-rich foods (see lst below) or considering a quercetin supplement, you may experience relief from common allergy symptoms.

10 Quercetin-Rich Foods:

Apples: Enjoy a fresh apple or include it in your recipes.
Onions: Incorporate onions into your salads, stir-fries, or cooked dishes.
Berries: Blueberries, strawberries, and raspberries are all rich in quercetin.
Kale: Add kale to your salads, smoothies, or sauté it as a side dish.
Tomatoes: Include fresh tomatoes in your salads, sandwiches, or sauces.
Citrus fruits: Oranges, grapefruits, and lemons are all good sources of quercetin.
Broccoli: Enjoy steamed or roasted broccoli as a side dish or in stir-fries.
Red Grapes: Snack on red grapes or use them in salads and desserts.
Green tea: Brew a cup of green tea to enjoy its quercetin content.
Red onions: Use in salads, sandwiches, or cooked dishes.
These foods are delicious and provide you with the benefits of quercetin, a flavonoid with antioxidant and anti-inflammatory properties. Remember to include various foods in your diet for optimal health benefits.

02: Vitamin C - The Immune Booster

Known for its immune-boosting benefits, vitamin C can also play a role in managing allergies. This essential nutrient helps support the immune system and reduce inflammation, which can alleviate allergy symptoms. Including vitamin C-rich foods in your diet or considering a vitamin C supplement may provide added support during allergy seasons.

10 Vitamin C Rich Foods:

Citrus fruits: Oranges, grapefruits, lemons, and limes are all excellent sources of vitamin C.
Strawberries: These sweet and juicy berries are packed with vitamin C.
Kiwi: Enjoy the refreshing taste of kiwi while getting a good dose of vitamin C.
Capsicums (Bell peppers): Whether they are red, green, or yellow, capsicums (bell peppers) are rich in vitamin C.
Guava: This tropical fruit is one of the richest sources of vitamin C.
Papaya: Enjoy the vibrant and tropical flavour of papaya while boosting your vitamin C intake.
Pineapple: This juicy fruit not only adds a tropical twist to your dishes but also provides vitamin C.
Mango: Bite into a ripe mango to enjoy its sweet taste and vitamin C content.
Broccoli: This cruciferous vegetable is not only high in vitamin C but also offers other health benefits (like detoxification of the liver)
Brussels sprouts: These small green vegetables are packed with vitamin C, making them a nutritious addition to your meals.
Including these vitamin C-rich foods in your diet can help support your immune system, promote collagen synthesis, and provide antioxidant benefits.

03: Probiotics - Balancing Your Gut Health

Believe it or not, your gut health can impact your immune system and allergic responses. Probiotics, beneficial bacteria that promote a healthy gut microbiome, have been studied for their potential in reducing allergy symptoms. By maintaining a balanced gut microbiota, probiotics may help control the immune system's response to allergens. Including probiotic-rich foods or considering a high-quality probiotic supplement could be worth exploring for allergy relief.

10 Probiotic-Rich Foods (that can help support a healthy gut):

Yoghurt: Look for yoghurts that contain live and active cultures to ensure a good probiotic content.
Kefir: This fermented milk drink is rich in probiotics and can be enjoyed on its own or added to smoothies.
Sauerkraut: Made from fermented cabbage, sauerkraut is a tangy and probiotic-rich food.
Kimchi: A staple in Korean cuisine, kimchi is a spicy fermented vegetable dish that provides beneficial probiotics.
Kombucha: This fizzy, fermented tea is known for its probiotic content and comes in various flavours.
Miso: A traditional Japanese seasoning made from fermented soybeans, miso is a probiotic-rich food commonly used in soups and sauces.
Tempeh: A fermented soybean product, tempeh is a popular plant-based source of probiotics.Pickles: Opt for naturally fermented pickles (not vinegar-based) to get probiotics along with their crunchy goodness.
Natto: Natto is a fermented soy product that is a staple in Japanese kitchens. It contains a high amount of vitamin K2, which may help prevent osteoporosis and heart attacks.
Kvass: Kvass is considered a probiotic-rich food due to the fermentation process involved, which promotes the growth of beneficial bacteria that can support gut health.

Including these probiotic-rich foods in your diet can help promote a healthy balance of gut bacteria and support digestive health.

04: Omega-3 Fatty Acids - Taming Inflammation

Omega-3 fatty acids, commonly found in fish oil or algae-based supplements, are known for their anti-inflammatory properties. By reducing inflammation in the body, these healthy fats may help alleviate allergy symptoms. Incorporating omega-3-rich foods into your diet or considering a quality omega-3 supplement can provide additional support for your immune system and overall well-being.

10 Omega-3 Rich Foods that you can incorporate into your diet:

Fatty Fish: Salmon, mackerel, sardines, trout, and tuna are excellent sources of omega-3 fatty acids.
Chia Seeds: These tiny seeds are packed with omega-3 fatty acids and can be easily added to smoothies, oats, or yoghurt.
Flaxseeds: Ground flaxseeds are another great plant-based source of omega-3s that can be sprinkled on oats, salads, vegetables or incorporated into baked goods.
Walnuts: These nuts are not only delicious but also a good source of omega-3 fatty acids.
Hemp Seeds: Rich in omega-3s, hemp seeds can be sprinkled on salads, added to smoothies, or used in homemade energy bars.
Algal Oil: Derived from algae, this oil is an excellent vegan source of omega-3 fatty acids.
Soybeans: Edamame and other soy products contain omega-3s and can be included in stir-fries, salads, or enjoyed as a snack.
Spinach: This leafy green vegetable offers a variety of nutrients, including omega-3 fatty acids.
Brussels Sprouts: These cruciferous vegetables provide omega-3s and other beneficial nutrients.
Olive Oil: While not as high in omega-3s as fish or nuts, olive oil is a healthier alternative to other oils and contains some omega-3 fatty acids.

Incorporating these omega-3-rich foods into your diet can help support heart health, brain function, and overall well-being.

05: Herbs with Allergy-Fighting Potential

Certain herbs have been traditionally used for their potential allergy-fighting effects. Stinging nettle, for example, has been used for centuries to ease symptoms like sneezing, itching, and congestion.

Incorporating stinging nettle into your diet can be done by brewing it into tea, using it as an ingredient in soups or stews, blending it into smoothies, or incorporating it into pesto, sauces, or herbal infusions. And yes, it would be a good idea to wear gloves when harvesting or purchasing dried nettle leaves for culinary purposes. They live up to their name!

While natural supplements can offer support for allergy relief, it's crucial to consult with a healthcare professional before incorporating them into your routine. They can guide you based on your specific needs and ensure any potential interactions or contraindications are considered. Remember, these supplements should complement, not replace, any prescribed treatments or medical advice you receive.

By incorporating a wide variety of foods from the above lists, you'll not only find relief from allergy and intolerance symptoms, but you'll also reap the rewards of enhanced immune function, improved digestion, and overall better health and well-being.

Want to know about how to improve your health and wellbeing? Contact us today for a Discovery Call or book into our 8 Week Wellness Program or coaching.

Jennifer Benfield