
I hear it all the time: women coming to me with digestive complaints, immediately pointing fingers at their diet.
And honestly, it makes sense.
When you’ve got digestive symptoms, it’s natural to think, “Food must be the problem.”
This mindset often leads to a frustrating cycle—trying to pinpoint "problem foods,"
experimenting with restrictive diets, or even seeking out specialized food sensitivity tests.
But is food always the villain?
Or is there more to the story?
Today, I want to explore how your body’s response to food goes beyond what’s on your plate.
🔍 MY TAKE
So, why am I reacting to all these foods?
Spoiler alert: It’s not just about the food itself.
It’s about the many factors that influence how your digestive system, immune system, and gut microbiome interact to keep you healthy.
Let’s start with understanding different types of adverse food reactions.
1. Food Allergies
The standard definition is that food allergies involve an immediate and reproducible immune response—meaning symptoms occur every time a person is exposed.
Generally they are mediated by immunoglobulin E (IgE) antibodies and can trigger serious reactions like:
Hives, swelling
Gastrointestinal distress (abdominal pain, diarrhea, vomiting)
Cardiovascular or respiratory compromise
In rare instances, fatal anaphylaxis
The most common food allergens are peanuts, tree nuts, eggs, milk, soy, wheat, fish, shellfish, and sesame.
However, there are also non-IgE mediated food allergies that do not cause immediate reactions but still impact the digestive system.
Emerging research suggests an overlap between non-IgE mediated food allergies and chronic GI conditions.
2. Food Intolerances
These are delayed reactions that don’t involve your immune system but instead occur in your digestive system.
A food intolerance happens when your body struggles to break down certain foods due to a lack of or poorly functioning digestive enzymes.
Symptoms can include:
Bloating
Abdominal pain
Gas
Changes in bowel movements
Non-digestive complaints such as fatigue, migraines, joint pain, skin issues, etc.
Common culprits:
Lactose (dairy)
Fructose
Fermentable carbohydrates (FODMAPs)
Food additives or naturally occurring food compounds (histamines and sulfites)
There are recognized diagnostic tests for some intolerances, such as hydrogen breath testing for lactose or fructose intolerance though testing is not always conclusive.
3. “Food Sensitivities”
Here’s where things get murky.
(And why I’m using quotations here.)
Unlike food allergies or intolerances, “food sensitivity” isn’t a formally defined medical diagnosis.
It’s often used interchangeably with food intolerance, but they aren’t the same thing.
Some refer to food sensitivities as non-IgE immune responses to food, though these reactions are less understood.
The view is that the immune system overreacts due to some combination of digestive dysfunction, gut microbiome imbalance, reactions to modified food proteins, or chemicals/compounds in food that the body perceives as harmful.
Which one do I have?
I’m not here to debate food intolerances vs. food sensitivity definitions.
Or which one you have.
From reviewing the scientific literature, it seems there is a lot we don’t yet know about adverse food reactions, allergies, and the specific mechanisms in the body.
We are still learning about our immune system, the gut microbiome, and their complex interactions with food.
Just as gut microbiome science is evolving, we will likely know more about the immune system and adverse food reactions in five years than we know today.
If you have digestive symptoms and you think your food is part of the issue, you probably are having an adverse reaction to food.
(And if you think you have an actual food allergy, I advise you to see an allergy specialist who can help diagnose this for you.)
I’m here to remind you to look beyond the food and help you understand WHY you have food reactions.
(Surprising, right? Coming from a nutrition professional.)
What Could Be Behind Your Food Reactions?
Two key factors play a role:
ONE: Should the food you’re eating be tolerated?
Is the food something humans normally eat in its natural form?
Could modified food proteins, pesticides, chemical substances, or processing methods be affecting how your body reacts?
Example: High-temperature roasting of peanuts increases the allergenicity of peanut proteins.
TWO: Is your body able to receive and process the food properly?
How you eat and the state you’re in while eating affects digestion.
The parasympathetic nervous system ("rest and digest") is key to stomach acid production, enzyme release, and gut motility.
Your gut lining plays a crucial role in regulating what enters the body. It sits between food in your digestive tract and your immune system, which houses 70–80% of your immune cells.
Your gut microbes also help regulate food tolerance. They produce enzymes and metabolites that either promote adverse reactions ("this food is a red flag") or oral tolerance ("this food is fine").
💡 YOUR TAKE
If you’re overwhelmed and finding it difficult to eat a wide variety of foods (especially whole, nutrient-dense ones), I invite you to ask yourself: why might your body be struggling to digest certain foods?
How’s Your Stress Level?
Chronic stress disrupts digestion by:
Lowering stomach acid and enzyme production
Slowing gut motility (leading to bloating and sluggish digestion)
Altering gut bacteria balance (which may contribute to sensitivities)
Do you have ways to manage stress, like breathwork, movement, or unwinding before meals?
How’s Your Sleep?
Poor sleep affects digestion by:
Slowing gut motility (which can cause bloating or constipation)
Increasing gut permeability (which may worsen food reactions)
Reducing gut lining repair (which can heighten sensitivities)
Are you getting 7–9 hours of uninterrupted sleep? If not, improving sleep quality could help reduce bloating, discomfort, and food-related symptoms.
Are You Eating a Diverse, Nutrient-Dense Diet?
Nutrient deficiencies can impair digestion and make food reactions worse.
Zinc, magnesium, and B vitamins are essential for stomach acid and enzyme production which help break down food efficiently and prevent bloating.
Vitamin A supports oral tolerance and helps the immune system differentiate between "friend" and "foe"
Vitamins A and D play a role in gut barrier integrity
Are you eating a variety of whole, nutrient-rich foods to support digestion?
Are You Eating Consistently?
Skipping meals or eating irregularly can:
Disrupt stomach acid and bile production, making digestion harder when you do eat, which can lead to bloating, sluggish digestion, and discomfort.
Lead to blood sugar swings, which may contribute to GI distress.
Are you eating at regular times to support a stable digestive rhythm?
Are You Eating Slowly and in a Calm Environment?
Rushing through meals or eating in a stressed state:
Reduces stomach acid* and enzyme production
Impairs gut motility
Leads to bloating, indigestion, and discomfort
Are you taking the time to eat slowly, chew thoroughly, and relax before meals?
*Low stomach acid is also often linked to nutrient deficiencies, stress, medications like antacids, and age.
Are You Moving Enough?
Movement improves digestion by:
Enhancing gut motility
Reducing bloating and constipation
Lowering stress and inflammation
Even a short walk after meals can support digestion.
✨ FINAL THOUGHTS
It’s tempting to blame food when digestive symptoms flare up.
But the truth is, your body’s reaction to food isn’t just about what you eat—it’s about how well your gut is functioning.
That includes your digestion, gut microbiome, and immune system within your gut ecosystem.
Small shifts—eating in a relaxed state, moving your body, and getting key nutrients—create the conditions for better digestion and fewer symptoms—while avoiding unnecessary restriction.
Once these foundations are in place, you’ll be in a much better position to explore whether certain foods are actually a problem (we’ll dive into that in the next newsletter!).
Digestive health isn’t about perfection—it’s about progress.
Trust your body, make small changes, and know that you’ve got this.
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