If the body reacts to certain foods with symptoms such as abdominal pain, digestive problems such as diarrhea, constipation or flatulence, headaches, skin rashes, itching or tiredness, this is often a food intolerance - not to be confused with a food allergy.

The body lacks the necessary enzymes to metabolize the ingredients in food. The most common intolerance in Germany is fructose malabsorption, with around 30 percent of Germans having difficulty digesting fructose. One in four suffers from lactose intolerance and up to three percent of Germans cannot process the substance histamine.

Dear diary ...

A food diary is the first step in finding out whether you have an intolerance. Make a daily note of what you eat and when the symptoms occur. However, please do not avoid certain foods on your own, but consult a doctor for a reliable diagnosis. Intolerances to milk sugar (lactose) and fructose can even be easily determined by a breath test.

Identify symptoms, recognize causes

How does which food intolerance manifest itself and what can be done? We have briefly summarized the three most common intolerances for you and would like to recommend a blog that we particularly liked for each food intolerance.

Fructose intolerance

The transport system of the small intestine is restricted or defective in people with fructose intolerance. The symptoms occur within 24 to 48 hours after eating and manifest themselves as flatulence, abdominal pain, diarrhea, nausea and a feeling of fullness.

However, most people with a fructose intolerance can tolerate fructose up to a certain amount, so you need to find out your personal limit. Pay attention to the fructose content of foods: Grapes, cherries and dried fruit contain a lot of fructose, and sweets, alcohol and ready-made products should also be avoided.

Gluten intolerance / coeliac disease

The cause of intolerance to the gluten of various cereals (gluten) is thought to be a combination of genetic predisposition and environmental influences. Those affected suffer from symptoms such as diarrhea, muscle and joint pain, flatulence, vitamin and mineral salt deficiency, anemia, fatigue, reduced performance, headaches, loss of appetite, vomiting, itching, reddening of the skin and skin rashes. In contrast to fructose intolerance, gluten intolerance requires strict avoidance of gluten-containing foods.

Lactose intolerance

If the body reacts to the consumption of dairy products with symptoms such as flatulence, bloating, abdominal pain, nausea, diarrhea and cold sweats, it lacks the enzyme lactase, which breaks down milk sugar (lactose). Lactose intolerant people should therefore avoid dairy products, but should also be aware of possible lactose in bread, sausage and ready meals. When traveling, it is advisable to take lactase tablets with you.

Help and self-help

If an intolerance can be confirmed by tests or symptoms, seek help from professionals who ideally specialize in intolerances. Initial tips can be found on websites and online forums run by those affected. Changing your diet may seem difficult at first, but after a few weeks those affected will notice how it improves their quality of life.