Food Allergies & Intolerances: Understanding What Your Body Is Trying to Tell You

By Donna Burfield - Joy & Purpose Coaching

Food is supposed to nourish us, bring comfort, and create connection. But for many people, food can also be a source of anxiety, discomfort, and fear.

What looks like a “simple stomach issue” from the outside can feel like a daily balancing act, scanning labels, monitoring symptoms, avoiding triggers, and trying to work out what your body is reacting to and why.

Living with food allergies or intolerances isn’t dramatic or fussy. It’s real, it’s physical, and it affects your daily life in ways most people don’t see.

If you’ve ever felt dismissed, confused, or overwhelmed by your symptoms, you’re not alone. Your body is communicating with you, and this requires understanding, not judgment.

---

The Reality of Food Allergies & Intolerances in the UK

According to Allergy UK, around 20% of people in the UK have some form of food hypersensitivity.

Of these:

• 2 million have a diagnosed food allergy

• Up to 45% experience food intolerances

• Hospital admissions for severe allergic reactions have tripled over the last 20 years

Food reactions are far more common than people realise, and they can range from uncomfortable to life-threatening.

---

Food Allergy vs Food Intolerance. What’s the Difference?

People often mix these up, but they’re very different experiences.

Food Allergy (Immune System Response)

An allergy involves the immune system. Your body mistakes a food as dangerous and triggers a rapid, sometimes severe, reaction.

Symptoms can include:

• Swelling of the lips, tongue, and face

• Hives or rash

• Wheezing or breathing difficulty

• Vomiting

• Anaphylaxis (life-threatening reaction)

Even tiny amounts of the allergen can trigger a response.

Food Intolerance (Digestive System Response)

An intolerance is usually digestive; your body struggles to process a particular food.

Common symptoms include:

• Bloating

• Gas

• Stomach pain

• Fatigue

• Nausea

• Headaches

• Brain fog

• Diarrhoea

The reaction is slower, often dose-dependent, and uncomfortable rather than dangerous.

Both are real. Both affect quality of life. Both deserve proper support.

---

Types of Food Allergies & Intolerances

1. IgE-Mediated Food Allergies

Immediate allergic reactions involve the immune system. (IgE) - Immunoglobulin E is a type of antibody.

Common triggers include:

• Peanuts

• Tree nuts

• Shellfish

• Fish

• Eggs

• Milk

• Wheat

• Sesame

Symptoms appear within minutes.

2. Non-IgE Mediated Allergies

Reactions are slower (hours or days) and often involve the digestive system.

3. Coeliac Disease

An autoimmune condition triggered by gluten, not an intolerance. It can cause long-term damage to the small intestine if untreated.

4. Lactose Intolerance

Caused by low levels of the enzyme lactase, with symptoms including bloating, cramps, diarrhoea, and gas.

5. Non-Coeliac Gluten Sensitivity

Gluten triggers symptoms, but without the immune damage of coeliac disease.

6. Histamine Intolerance

Symptoms are caused by difficulty breaking down histamine in foods like cheese, wine, and fermented products.

7. FODMAP and Carbohydrate Intolerances

FODMAP stands for the types of sugars: Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. They are found in foods as wide-ranging as pasta, apples and chickpeas. Issues digesting certain sugars and carbohydrates are commonly linked with IBS.

8. Additive Sensitivities

Reactions to preservatives, colourings, or artificial sweeteners.

This is why food reactions can be so confusing; there isn’t one cause, one symptom, or one simple answer.

---

Common Symptoms to Look Out For

Digestive Symptoms

• Bloating

• Diarrhoea

• Constipation

• Nausea

• Stomach cramps

Skin Symptoms

• Rashes

• Hives

• Eczema flare-ups

Respiratory Symptoms (Allergies)

• Wheezing

• Coughing

• Runny nose

• Breathing difficulties

Whole-Body Symptoms

• Fatigue

• Brain fog

• Mood changes

• Headaches or migraines

• Joint pain

Your body doesn’t lie; it signals when something isn’t right.

---

Why Midlife Can Bring New Reactions

Many adults develop new allergies or intolerances in their 40s, 50s, or later. This often surprises people, but it’s more common than you think.

Midlife brings:

• Hormonal shifts (menopause, andropause)

• Changes in gut health

• Medication use

• Increased stress load

• Immune system changes

• Long-term inflammation

A body that once tolerated everything may suddenly become more reactive. You’re not imagining it; your biology genuinely changes.

---

7 Ways to Support Yourself

1. Keep a Food and Symptom Diary

You may spot patterns you didn’t realise were there.

2. Don’t Self-Eliminate Entire Food Groups

Seek guidance from a GP or dietitian to ensure proper nutrition.

3. Get Tested

Some allergies can be diagnosed with blood tests or skin-prick tests. Intolerances often require elimination and reintroduction under supervision.

4. Read Labels Carefully

Especially for hidden ingredients like:

• wheat

• soy

• milk powder

• nuts

• sulphites

• gluten

5. Support Your Gut

Stress management, rest, hydration, and diverse nutrition help regulate digestion.

6. Carry Medication If Needed

Antihistamines or adrenaline auto-injectors (EpiPen) for severe allergies.

7. Build a Supportive Environment

Inform schools, workplaces, friends, and family. Safety comes from awareness, not secrecy.

---

UK Support Organisations

• Allergy UK - information, testing, helplines

• Anaphylaxis UK - support for severe allergies

• Coeliac UK - support for gluten-related conditions

• NHS Food Allergy Support - symptoms, diagnosis, and treatment

• NHS Food Intolerance Guidance - information on managing intolerances

• British Dietetic Association - find registered dietitians

• Guts UK - digestive health organisation

• Samaritans - emotional support during overwhelm

• Shout 85258 - 24/7 text support

Living with food allergies or intolerances can feel lonely, exhausting, and confusing.

You might worry people won’t take you seriously. You might downplay your symptoms. Or you might feel frustrated that your body doesn’t “work the way it used to.”

But your body isn’t failing you; it’s communicating with you. It’s asking for care, understanding, and support.

---

🌿 You can explore more free tools, articles, and supportive resources on the Joy & Purpose Coaching website.