Foods sensitivities and intolerances are common and cause unspecific symptoms that make them difficult to identify. For example, most food intolerances can cause gastrointestinal issues, such as abdominal distension, pain, cramping, flatulence, constipation and diarrhea. If you consume a food you are sensitive to, you may also feel tired, have headaches, weight changes, a foggy mind and tingling in the extremities. Identifying the foods or substances you react to can be tricky, especially if you have more than one food intolerance. Gluten and sorbitol are two food components that often cause problems.
Sorbitol
An intolerance to sorbitol, a type of sugar-alcohol, can be diagnosed by performing a hydrogen breath test, during which you are given a dose of sorbitol and the levels of hydrogen in your breath are analyzed. If you are diagnosed with this intolerance, you will need to avoid foods with a high sorbitol content to alleviate and relieve your symptoms. Sorbitol is found in many stone fruits, such as nectarines, plums, apricots and avocado. Apples, apple juice, pear, pear juice, cherries, blackberries and foods sweetened with sorbitol should also be eliminated.
Low-sorbitol Foods
Sorbitol is mostly found in foods and sugar-free products, so you can keep your sorbitol intake low by choosing low-sorbitol alternatives. Avoid sugar-free candies, gums and chocolate sweetened with sorbitol and choose the ones that are sweetened with either real sugar or other non-sorbitol artificial sweeteners. For the fruits, opt for banana, orange, kiwifruit, blueberry, strawberry and melons.
Gluten
Celiac disease and gluten intolerance can be diagnosed by measuring your levels of antibodies secreted against the protein gluten, which is predominantly found in the grains wheat, rye, barley and oats. The only treatment for both of these conditions is the strict avoidance of gluten. Because wheat is one of the main grain consumed in America, gluten is present in many staple foods, including breads, pasta, couscous, bagels, donuts, croissants, muffins, cookies, cakes, crackers, granola bars, breakfast cereals, tortilla and pizza dough. To completely avoid all traces of gluten, read the ingredient list because gluten is often hidden in foods you wouldn't suspect, such as soy sauce, french fries, seasonings and vegetarian protein alternatives.
Gluten-free Foods
If you are sensitive to gluten, you need to eliminate it completely. You can use gluten-free products, like gluten-free bread, gluten-free breakfast cereals and gluten-free desserts, or opt for grains and flours that are naturally free of gluten, such as potato, sweet potato, corn, rice, quinoa, millet, certified gluten-free oats, beans and lentils. Protein-rich foods, like chicken, fish and meat are free of gluten, unless they are marinated or breaded. Read the ingredient list to make sure. Nuts, nut butter, cheese, fruits, milk, yogurt, olive oil and other vegetable oils are also appropriate for your gluten-free diet.
References
- "Journal of the American Dietetic Association"; Fructose Malabsorption and Symptoms of Irritable Bowel Syndrome: Guidelines for Effective Dietary Management; Susan J. Shepherd and Peter R. Gibson; 2006
- "Practical Gastroenterology"; Clinical Ramifications of Malabsorption of Fructose and Other Short-Chain Carbohydrates; Jacqueline S. Barret et al; August 2007
- Shepherd Works: Fructose Malabsorption
- Celiac Sprue Association: Diet & Lifestyle
- University of Maryland Medical Center: Study from University of Maryland Center for Celiac Research Places Gluten Sensitivity on Center Stage of Spectrum of Gluten-Related Disorders
