Uncovering the Culprits: How to Identify the Foods Upsetting Your Gut

Gut Issues caused by food can be debilitating.

Figuring out which foods upset your gut can often feel like a complex puzzle. Almost everyone has faced digestive problems at some point, but pinning down the exact food causing the issue can be tough. Knowing these foods is essential for maintaining a healthy gut and feeling good overall. This post will help you uncover the troublesome foods affecting your digestive comfort.

Understanding the Gut

Your gut is at the center of your health. It affects everything from digestion to nutrient absorption and even mood. A healthy gut breaks down your food properly and helps eliminate waste. However, eating foods your body can’t tolerate may lead to problems like bloating, gas, diarrhea, and constipation.

For example, studies show that about 70% of adults experience some level of digestive discomfort after consuming irritating foods. Understanding which of these foods your body reacts to can help you feel better overall.

Common Gut Disruptors

Many foods can upset the gut, but individuals react differently. Still, some foods tend to be more commonly linked to digestive issues. Here are a few top offenders:

1. Dairy Lactose

Many people struggle with lactose, the sugar found in milk and other dairy products. When your body can’t break it down, symptoms like gas, bloating, and diarrhea can happen. In fact, about 65% of adults worldwide show reduced levels of lactase, the enzyme needed for lactose digestion.

To test your tolerance, cut out lactose for 1-2 weeks, choosing lctose .free foods and checking for lactose on the ingredient list on foods. This alone may help your issues, especially if you have noticed diarrhoea soon after eating lactose containing dairy foods.

if you react to lactose free milk or most cheeses, then lactose is not your issue, but dairy protein is likely.

2. Dairy Protein

Many babies, children and adults react to dairy protein. This can be an allergy or intolerance, and removal will usually result in an improvement in symptoms.

Dairy protein can cause gut issues, inflammation, allergy eyes (shiners), skin rashes, eczema, migraines or headaches and lethargy for thiose who have this intolerance or allergy. Dairy protein can also cause life threatening anaphylaxis if you have an IgE allergy- which can be tested via blood tests (IgE blood tests only) or skin prick tests- talk to your doctor if you suspoect a severe dairy protein allergy.

Dairy is a food group so removing it from te diet without making sure you are not missing out on portein, energy, calciu. and other nutrients is essential if you haver removed dairy from your diet.

3. Gluten or Wheat

Gluten, which is present in wheat, barley, and rye, can cause issues for those with celiac disease or gluten sensitivity. Some 1 in 100 people have celiac disease, which can trigger bloating, abdominal pain, and fatigue.

To check if you haver Coeliac Diseas, keep wheat in the diet and get your Doctor to screen for Coeliac Disease. Once this has been eliminated, then wither gluten or FODMAP fructans or some other foods associated with the wheat meal (maybe te sauce on the pasta) is to blame.

4. Onion and Garlic (FODMAPS)

Onion and Garlic along with high amounts of wheat can often cause issues and point to the possibility of FODMAPs being an issue. FODMAPs came into being in 2012, and since then many people around the world have benefitted from reducing FODMAPs in their diet to get fast results. The simple FODMAP approach is reducing onion and garlic in the diet, redcuing legumes, reducing the amount of wheat and replacing with low FODMAP alternatives such as low FODMAP wheat (think sour dough) and non wheat grains such as rice and quinoa and maybe also reducing lactose in the diet. The simplified version of the low FODMAP diet is being pursued more often these days and gets very good results. The more complicated low FODMAP diet also reduces other FODMAPs in the diet as a complete package: mannitol, sorbitol, excess fructose as well as the above. This may be indicated when foods such as apples and other fructose fruits are causing issues or vegetables such as celery and mushrooms. The low FODMAP diet can be made so much easier and faster (1-2 weeks) with help from Dietitians specializing in Food Intolerance.

5. Processed Foods

Highly processed foods often have additives and preservatives that can irritate the gut. Ingredients like artificial sweeteners and high-fructose corn syrup can promote inflammation and discomfort. Studies indicate that diets high in processed foods can raise the risk of digestive issues by over 25%.

If you are reacting to additives, you may have a chemical sensitivity or if reacting to high FODMAP sweeter=ners (high fructose corn syrup if in the USA) then you may have a FODMAP issue.

6. Amine or Histamine Intolerance

Amine or Histamine sensitivity is becoming more recognized and relates to over sensitized TRP (transient Receptor Potential) receptors and potentially a reduction in DAO enzyme which is required to break down histamine in the gut and in the body. Amines are known to upset the gut, cause reflux, swelling under the skin, enhances inflammation, trigger migraines and headaches and a whole other host of issues. An amine or histamine sensitivity can benefit friom a reduction in amine rich foods and sometimes a DAO enzyme supplement can help. Profesisonal assitance is very useful to work through this sensitivity.

Often amine or histamine sensitivity co-exists with a slaicylate and glutamate sensitivity and often additives and porcessed foods can also be an issue. Bit of a constellation of sensitivities but they can also occur in isolation.

7. Salicylate Intolerance

Salicylate intolerance can often co-exist with amine or histamine intolerance, glutamate intolerance and issues with additives such as artificial colours, msg (a glutamate). This issues can cause a range of symptoms, the most commonly seen being gut issues, skin issues, itchy skin, nausea and bladder irritation. If you find yoiu really struggle with fruit, then you may have a salicylate issue as fruits are the richest salicylate foods. Seeking porfessional guidance can really help manage salicylate intolerance.

8. Sugary Foods

Consuming too much sugar can disrupt the balance of gut bacteria. A diet high in sugar supports the growth of harmful bacteria and yeast. Research suggests that reducing sugar intake can improve gut health, leading to a 30% reduction in digestive issues for some individuals.

Try cutting back on sugary snacks and desserts. You might notice your symptoms ease over time.

9. Refined Carbohydrates

Refined carbs, found in items like white bread and pastries, can also hurt gut health. Without fiber, these foods may contribute to constipation and reduce the presence of healthy gut bacteria. Switching to whole grains can help improve digestion and might reduce symptoms for 40% of those with gastrointestinal issues.

Replace refined carbs with fibre-rich alternatives like oatmeal and whole grain rice for better gut health.

Keeping a Food Diary

An effective way to identify problematic foods is by keeping a food diary. Tracking what you eat alongside your symptoms can help you spot patterns.

Recording Meals

Candidly document every meal, noting ingredients and portion sizes. The more detailed, the better. For example, instead of writing "salad," list "spinach, cucumbers, cherry tomatoes, and dressing."

Noting Symptoms

After each meal, record any symptoms you experience. Include details about when they occurred, how long they lasted, and the severity. This will help you connect the dots.

By reviewing your diary after a few weeks, you may discover that certain foods consistently lead to discomfort.

Seeking Professional Guidance

While you can learn a lot by experimenting with your diet, consulting a healthcare professional or a specialist clinical food intolerance dietitian can provide valuable insights. We can help create a personalised plan that meets your needs and focuses on balanced nutrition.

Final Thoughts

Finding out which foods upset your gut is a journey that takes patience and effort. By understanding common gut disruptors, maintaining a food diary, and seeking help, you can identify the foods causing discomfort.

Remember that everyone reacts differently to foods. What helps one person may not work for another.

By taking control of your diet and better understanding how different foods affect your gut, you can move towards a healthier and happier you!