11 of the Most Common Food Intolerances

Also known as food sensitivity (not food allergy)

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Food intolerance, also called food sensitivity, can lead to digestive symptoms such as bloating and nausea. While food intolerance may cause symptoms that are similar to a food allergy, the two are not the same.

Food allergies could potentially be life-threatening; however, food sensitivity is not as serious. It can, however, cause unpleasant symptoms and interfere with your quality of life. 

This article lists the most common food intolerances and explains how these differ from a food allergy. It also explains how a food intolerance might be diagnosed and how to manage when you're sensitive to certain foods.

2:13

8 Surprising Sources of Common Food Allergens

What Is a Food Intolerance?

Food intolerance relates to a problem digesting certain foods. After eating a food you're sensitive to, you may suffer gastrointestinal symptoms such as bloating, gas, abdominal pain, and diarrhea.

Identifying a food sensitivity requires careful observation of cause and effect and the process of elimination. You may have an intolerance for a group of foods such as those derived from cow's milk. However, some people are intolerant to food additives, like artificial flavorings, dyes, and preservatives.

Food Intolerances vs. Food Allergy

While food sensitivity symptoms and food allergy symptoms can overlap, they are different conditions and happen for different reasons.

With food allergies, your immune system reacts to foods or certain parts of foods that are allergens. When the body reacts to an allergen, it releases chemicals called histamines that can cause digestive, respiratory, and even skin symptoms. It can also cause a potentially fatal reaction known as anaphylaxis.

Here are a few key differences between having a food intolerance and a food allergy.

Food Allergy vs. Food Intolerance

Food Allergy Symptoms
  • Vomiting

  • Diarrhea

  • Skin rashes

  • Trouble breathing

  • Swelling

  • Itching

  • Hives

  • Anaphylaxis

Food Intolerance Symptoms
  • Bloating

  • Gas

  • Abdominal Pain

  • Diarrhea

Source: The American Academy of Allergy, Asthma & Immunology

What Are the Most Common Food Intolerances?

If you don't know which foods you can't tolerate, start thinking about how often you eat foods that are likely to cause problems, especially the three most common foods related to intolerance: lactose-related foods, gluten, and eggs.

1

Dairy Products

Studio Shot of dairy products

Jamie Grill / Getty Images

There are two primary reasons you may not be able to tolerate dairy products:

  1. Many people are lactose intolerant. This means that they lack enough lactase, a digestive enzyme necessary to digest the lactose sugar that's present in dairy products.
  2. Research shows that others, who often think they have lactose intolerance, actually have problems with a protein in cow's milk known as 1 beta-casein. If you have problems digesting this casein, you may experience inflammation within the digestive system.

Symptoms of Dairy Intolerance

Having a food intolerance to dairy products can cause gastrointestinal and/or respiratory symptoms, as well as skin reactions.

Foods to Eliminate

If you eliminate dairy products to see if you have a food intolerance, you would not eat:

  • Milk
  • Cheese
  • Butter
  • Yogurt
  • Ice cream
  • Any product derived from the milk of cows
  • Any product derived from the milk of goats and sheep

While some people who cannot tolerate cow's milk report no symptoms when they consume sheep or goat milk products, these milks do include lactose and casein. It's possible that the makeup of the non-cow milk products is easier to digest, but this is not the case for all people with milk intolerance.

2

Gluten

Variety of breads on wooden surface

rzdeb / E+ / Getty Images

Gluten is a protein found in barley, wheat, and rye. It must be totally avoided by individuals who have celiac disease. People with celiac disease are truly allergic to gluten.

However, you can have a gluten intolerance instead of a gluten allergy in which case your symptoms will be milder. Some people refer to the digestive symptoms they get from eating gluten as "gluten sensitivity."

Symptoms of Gluten Intolerance

Some studies show that gluten sensitivity might be the cause of irritable bowel syndrome (IBS) in some individuals, but the evidence is not completely clear. People with IBS experience a range of digestive symptoms like diarrhea, constipation, and bloating.

Foods to Eliminate

To find out if you have gluten intolerance, you can try following a gluten-free diet where you avoid foods made with certain grains.

Not all grains have gluten. Here are a few examples of grains that have gluten in them:

  • Wheat
  • Barely
  • Rye
  • Spelt
  • Farina
  • Kamut

Gluten is a staple of bread, pasta, cereals, snack bars, and crackers, but it is also often found in sweets, beverages, condiments, sauces, and processed meats. If you're trying to eliminate gluten, check food labels carefully.

3

Eggs

Basket of eggs on white table with black background

Dave Bradley Photography / Getty Images

Eggs have the notorious distinction of being on the top list of allergy foods for children. Often, this allergy is outgrown, but adults may develop egg intolerance.

Egg intolerance is possibly caused by a sensitivity to the white of the egg. You may be able to tolerate small amounts of eggs, but too much may result in discomfort.

Symptoms of Egg Intolerance

If you have a food intolerance to eggs, you may have gastrointestinal symptoms like bloating, nausea, and diarrhea.

Foods to Eliminate

Eliminating eggs from your diet requires you to avoid eggs cooked by themselves as well as dishes that contain eggs including baked goods or meals prepared with an egg wash.

4

Caffeine

Person drinking a cup of coffee

d3sign / Getty Images

Those with caffeine sensitivity may be able to have small amounts of coffee, tea, or other caffeinated foods or beverages. However, they may need to stick to very small servings to avoid symptoms such as jitteriness or headaches.

The smaller you are or the less you weigh, the more sensitive you might be to caffeine.

In addition to coffee and tea, it's important to be aware of "hidden" sources of caffeine such as some herbal teas, sodas, energy drinks, and chocolate or hot chocolate. Keep in mind, too, that decaf coffee may have anywhere from 1 to 25 milligrams of caffeine.

Symptoms of Caffeine Intolerance

If you're sensitive to caffeine, you will develop symptoms associated with excess caffeine intake:

  • Shakiness
  • Insomnia
  • Headaches
  • Dizziness
  • Elevated heart rate
  • Dehydration
  • Anxiety
5

Salicylates

Man holding asprin
David Sucsy/Getty Images

Salicylates are naturally occurring chemicals found in many types of plants that are used to produce a variety of foods, beverages, and medications.

Aspirin contains high amounts of salicylates and is the only source clearly associated with serious symptoms of intolerance. However, a wide range of plant-based foods and grains contain high levels.

Symptoms of Salicylate Intolerance

Negative reactions are more common in children than adults, but both groups can have a sensitivity to salicylates. Symptoms are similar to allergic reactions: hives, fever, and sinus inflammation. However, you may also experience diarrhea or abdominal pain.

Foods to Eliminate

Those with salicylate intolerance should not take aspirin. Coffee is also known to contain high levels and should be avoided. Other foods high in salicylates include the following:

  • Lentils
  • Cauliflower
  • Celery
  • Strawberries
  • Watermelon
  • Buckwheat
  • Corn flour
  • Oat
  • Soy flour
  • Brown rice
  • Yeast
6

Peanuts

peanuts closeup

Maximilian Stock Ltd. / Getty Images

Peanuts are actually classified as legumes. Peanut allergies are extremely common in children, with about 2.5% of children having been diagnosed. The majority of kids do not outgrow their allergy, which means that a large number of adults also suffer from peanut allergies.

However, another fraction of the population suffers from peanut sensitivity. They may not be at risk of anaphylaxis, but they do display intolerance.

Symptoms of Peanut Intolerance

If you have peanut sensitivity, you may suffer digestive symptoms that differ from the response someone with an allergy would have. Stomach discomfort may be severe, but you're not likely to need immediate medical attention.

Foods to Eliminate

In addition to avoiding peanuts, you should cut out foods made with them like peanut butter, candies, and baked goods.

7

Amines

Bacon-Wrapped Sausage
Bacon-Wrapped Sausage. © George Crudo / Getty Images

Vasoactive amines, or amines for short, are substances produced when proteins in food start to break down, which occurs during fermentation, storage, or decay. The most common type of amine related to food intolerance is histamine, which we often associate with allergic reactions but plays a different role in amine food intolerance.

Symptoms of Amine Intolerance

Reactions to amines differ from person to person, but sensitivity might include symptoms such as these:

  • Itchy skin
  • Skin flushing
  • Headaches
  • Hives
  • Stomach cramps
  • Diarrhea
  • Low blood pressure
  • Problems breathing

Foods to Eliminate

Amines are common in the following foods and should be avoided:

  • Cured meat, especially pork
  • Processed seafood and poultry
  • Blue cheese, parmesan, cheddar, and other hard cheeses
  • Oranges, bananas, pineapples, grapes, strawberries
  • Pickled cabbage
  • Fermented soy products
  • Tomatoes, spinach
  • Peanuts
  • Fresh fruit juices and smoothies
  • Beer and wine
  • Green tea
8

High-FODMAP Foods

Apples, cherries, and nectarines arranged on wooden surface

Diana Miller Cultura / Getty Images

FODMAPs are a type of carbohydrate that are fermentable, osmotic, and poorly absorbed. Some people are not able to tolerate foods that are high in FODMAPs.

Symptoms of FODMAP Intolerance

High-FODMAP foods can cause digestive symptoms for some people. Research studies have found that following a low-FODMAP diet reduces IBS symptoms in approximately 76% of IBS patients.

Foods to Eliminate

If you think you might be intolerant to high-FODMAP foods, you can try a FODMAPs elimination diet first, then conduct a subsequent food challenge by slowly introducing foods back into your diet.

9

Corn

Ear of corn artistically presented

Max Oppenheim / Getty Images

Corn is an ingredient in a variety of foods. If you have corn intolerance, you may not be able to digest corn or have digestive upset when you eat foods made with corn.

Symptoms of Corn Intolerance

In research studies, corn has shown up as one of the top foods to contribute to IBS symptoms, like bowel changes, abdominal pain, and bloating.

Foods to Eliminate

While it can be easy to avoid corn on the cob, canned corn, and popcorn, corn is in a lot of other foods in less obvious ways. You'll need to read labels carefully and avoid foods that are made with corn products.

For example, many processed foods are made with high fructose corn syrup, corn oil, corn starch or dextrose.

10

Soy

Soy Products on wooden surface
Mache Seibel, MD

Soy is a popular ingredient in many recipes and can also be enjoyed on its own in the form of edamame or tofu.

Soy is on the list of top allergens for children, but you can also have a food intolerance to soy.

Symptoms of Soy Intolerance

Anecdotally, many adults attribute their gastrointestinal IBS symptoms to eating soy-based products.

Foods to Avoid

Like corn, soy and its derivatives are now found in many food products. If you're eliminating soy from your diet to find out if you have a food intolerance, you should avoid:

  • Tofu
  • Edamame
  • Soy sauce
  • Teriyaki sauce
  • Miso
  • Tamari
  • Tempeh
  • Textured vegetable protein

You must carefully read food labels to see if they contain soy or soy ingredients. Many protein bars, frozen desserts, pasta, cereals, and meat substitutes are made with soy (for example, as soy protein).

11

Beef, Pork, and Lamb

Meat on shelf at supermarket

Katrina Wittkamp / Getty Images

Some people are intolerant to animal meats. Food intolerance to meat might be linked to the way the livestock is reared.

Conventionally raised livestock are given corn and soy as primary feed sources, as opposed to grazing on grasses in a pasture. These animals are also given hormones and antibiotics, all of which have the potential to affect the meat that you're eating.

Symptoms of Meat Intolerance

If you don't tolerate certain kinds of meat, you might have indigestion, nausea, and bloating when you eat them.

What to Eliminate

If you think that you are intolerant to meat, try looking for pasture-raised animals and do a food challenge with meats, paying attention to the way the animals were raised and fed.

12

Additional Common Food Intolerances

Some people are intolerant to certain ingredients in a food product rather than the food itself. Preservatives, dyes, or other ingredients may be behind their symptoms. The most common food additive intolerances are food coloring, sodium benzoate, and sulfite in addition to the following.

Aspartame: Aspartame is an artificial sweetener used as a sugar
substitute. While research is conflicting, some studies have reported depression and irritability in people with a sensitivity to aspartame.

Yeast:  Symptoms are typically limited to the digestive system for people with a yeast intolerance. They are generally less severe than those of a yeast allergy.

Sugar alcohols: These are often used as zero calorie alternatives
to sugar. Some people can experience major digestive issues, including
bloating and diarrhea.

How Is a Food Intolerance Diagnosed?

Food allergies are diagnosed with blood tests that measure IgE antibodies, which are produced due to the body's immune response to certain foods. However, there are no tests that can diagnose a food intolerance.

Your healthcare provider might start with blood tests or even skin tests to rule out food allergies or environmental allergies as causes of your symptoms. If these come back normal, the next step is to use a food elimination diet to identify if you have a food intolerance.

Food Elimination Diet 

With an elimination diet, you remove a food from your diet completely for two weeks. If you notice that your symptoms ease, slowly reintroduce the food. If you begin to notice the sensitivity symptoms again, go back to step one and eliminate the food for two weeks and test reintroducing it again to confirm whether there seems to be a connection.

Based on your symptoms, you might not be able to tell the difference between food intolerance and a food allergy.

You should work with your healthcare provider to do an elimination diet. It can cannot be difficult to tell the difference between food allergy symptoms and food intolerance symptoms, and if you're suffering from an allergy, you need to be more cautious about re-introducing the trigger food.

You should not follow an elimination diet for a long period of time. It should be done under the direction of a registered dietician or other healthcare provider who can help you identify the specific food or additive causing symptoms and then prepare an individualized eating plan.

Throughout the period of testing a specific food, track what you eat as long as pay close attention to other factors such as weather (humidity may be related to an increased rate of GI infections), mood, exercise, and menstrual cycles, all of which can affect your gastrointestinal (GI) tract and impact symptoms.

Keeping a food diary is key to successfully tracking your food intake and pinpointing problems

Summary

Food intolerances are not the same as food allergies although they can have similar symptoms.

A person with a food intolerance gets digestive symptoms like gas and bloating when they eat a particular food. People with an allergy have an immune response to allergens in specific foods, and they can develop serious symptoms like trouble breathing, rashes, and even anaphylaxis.

While food intolerances can be difficult to identify, they are rarely life-threatening. The best way to find out if you are intolerant to a food or an ingredient in a food product is to do an elimination diet under the guidance of your provider.

22 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Additional Reading
  • Heizer W, Southern S, & McGovern S. The Role of Diet in Symptoms of Irritable Bowel Syndrome in Adults: A Narrative ReviewThe Journal of the American Dietetic Association. July 2009;109(7):1204-14. doi:10.1016/j.jada.2009.04.012.

  • Mullin GE, Swift KM. The Inside Tract: Your Good Gut Guide to Great Digestive Health. New York, NY: Rodale; 2011.

  • Shepherd S, Gibson P. The Complete Low-FODMAP Diet. New York, NY: The Experiment; 2013.

Barbara Bolen, PhD

By Barbara Bolen, PhD
Barbara Bolen, PhD, is a licensed clinical psychologist and health coach. She has written multiple books focused on living with irritable bowel syndrome.