The Best Diet for Food Intolerances

Are you struggling to manage food intolerances? Discover the best diet for your needs so you can start eating healthily and feeling your best. You deserve to lead a life without the frustration of food-related symptoms.

Quick facts: Best Diet For Food Intolerances

  • ✅ Up to 30% of adults in the United States have at least one food intolerance, according to the National Institute of Health. Source: National Institute of Health
  • ✅ Between 30-50% of IgE-mediated food allergies may be outgrown by school age, according to Johns Hopkins Medicine. Source: Johns Hopkins Medicine
  • ✅ A plant-based diet is the best diet for food intolerance, according to a study published in the Journal of the American College of Nutrition. Source: Journal of the American College of Nutrition
  • ✅ Following an elimination diet can help identify food sensitivities and intolerances more accurately, according to the American Academy of Allergy, Asthma & Immunology. Source: American Academy of Allergy, Asthma & Immunology
  • ✅ Eliminating foods high in FODMAPs, such as wheat, garlic and onions, can help reduce symptoms of food intolerance, according to Harvard Health Publishing. Source: Harvard Health Publishing
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    Having a food intolerance can make choosing what to eat a challenge. Even when you do choose something that is safe for you to eat, it’s important to follow a balanced diet that ensures you are still receiving all the nutrients you need to stay healthy. Knowing what type of diet works best for your food intolerance can be beneficial in helping you to make the right dietary choices.

    Let’s look further into the best diet for food intolerances.

    Definition of Food Intolerances

    Food intolerance is a digestive problem that occurs when the body is unable to properly digest certain food types. It can be caused by an inability to digest certain proteins, food additives, or specific chemicals and can manifest as stomach upset, bloating, headaches, and skin rashes. Some of the most common food intolerances are lactose, gluten and artificial sweeteners.

    People with food intolerances can experience symptoms after eating the trigger foods in small amounts.

    The best diet for individuals with food intolerances is a customized elimination diet. This means avoiding all foods that could be potential triggers for an intolerance reaction until symptoms clear up. Depending on the person’s individual sensitivities, this could mean eliminating multiple food groups from their diet for several months or longer before reintroducing them one at a time to see how their body reacts. Following proper dietary protocols can help alleviate uncomfortable symptoms and reduce the likelihood of future reactions.

    Types of Food Intolerances

    People can have different types of food intolerances, ranging from allergies to sensitivities to certain components in food. For example, some people may have a lactose intolerance, meaning their body can’t properly process the sugars in dairy products. Others may have an intolerance to certain grains or additives.

    Understanding the types of food intolerances is important in order to plan the best diet for yourself.

    Lactose Intolerance

    Lactose Intolerance is a condition in which an individual does not have the ability to digest lactose, which is the natural sugar found in milk and other dairy products. Those who are lactose intolerant may experience uncomfortable symptoms after consuming dairy such as bloating, gas, diarrhea and abdominal pain.

    Fortunately, there are plenty of other food items they can eat while still getting enough calcium and other important vitamins and minerals from their diet.

    Those with lactose intolerance can integrate many delicious non-dairy substitutes into their diet such as almond or coconut milk, fortified soy beverage, rice cheese, or a variety of nut butters. Plant-based yogurts provide an alternate source of probiotics (or beneficial bacteria) too! Additionally some individuals find that they can still tolerate small amounts of lactose without having any symptoms. Therefore it is possible to incorporate small amounts of dairy into the diet if need be.

    Gluten Intolerance

    Gluten intolerance, also known as Non-Celiac Gluten Sensitivity (NCGS), is a condition in which individuals are unable to digest or absorb gluten, a protein found in wheat, rye, and barley. People who suffer from gluten intolerance experience adverse side effects after consuming products containing gluten, such as bloating, abdominal pain, fatigue and other gastrointestinal problems.

    People with gluten intolerance are compelled to follow an intolerant-friendly diet which involves avoiding gluten-containing food items. This can be difficult to adhere to, especially because many processed foods contain traces of gluten. Fortunately for those with an intolerance for this protein, many manufacturers now produce food products specifically tailored for the needs of people with a gluten sensitivity.

    In addition to these alternatives, there may be other naturally occurring foods that can be safely enjoyed without compromising health and well-being.

    Fructose Intolerance

    Fructose intolerance is a condition that occurs when the body cannot digest fructose, a type of sugar found in many foods. When this sugar enters the gastrointestinal tract, it is unable to be broken down properly and causes cramps, bloating, and diarrhea.

    The best diet for fructose intolerance is a low-fructose diet that limits or avoids foods that contain fructose. Common sources of fructose to avoid include apples and applesauce, pears, honey, agave syrup and high-fructose corn syrup. Other foods that should be avoided are apple juice concentrate and dried fruit such as dates and raisins. Many processed foods contain added sugars such as high-fructose corn syrup so these should be avoided or read food labels to confirm they don’t contain any added sugars.

    Those who are fructose intolerant may also need to reduce their consumption of foods with small amounts of fructose such as onions, garlic, artichokes and watermelon.

    Benefits of a Food Intolerance Diet

    Eating a diet that caters to your food intolerances can be beneficial in a variety of ways. For starters, you’ll be able to avoid foods your body does not tolerate, so you can focus on eating foods that make you feel your best. The diet also helps you identify foods that contribute to your symptoms, so you can make healthier food choices.

    Let’s explore the additional benefits of a food intolerance diet:

    Improved Digestion

    One of the primary benefits of a food intolerance diet is improved digestion. If you have a food intolerance, the proteins in certain foods are not digested properly and can cause abdominal pain, diarrhea, and gas. Eliminating these foods from your diet can reduce digestive discomfort and improve gut health.

    Additionally, it’s important to include probiotic-rich foods in your diet to help maintain the balance of good bacteria in your stomach. Examples of such include kefir, sauerkraut, kimchi, yogurt and other fermented vegetables. Eating prebiotic-rich fruits and vegetables can also help promote healthy digestion by providing valuable sources of fiber for beneficial gut bacteria to feed on.

    A food intolerance diet can also help you better understand which ingredients may be causing your digestive issues so that you can make better choices when eating out or buying groceries at the store.

    Reduced Inflammation

    Food intolerances can cause inflammation in the body, so a food intolerance diet is an effective way to reduce this inflammation. This type of diet eliminates certain foods that are known to cause inflammation, such as dairy, gluten, and soy. Additionally, individuals may limit their intake of foods high in saturated fat, artificial sweeteners, and processed meats as these can also cause inflammation in the body. A food intolerance or elimination diet should be tailored to the individual’s specific intolerances or sensitivities to ensure that it is as effective as possible.

    This type of diet has numerous benefits beyond reducing inflammation. For instance, people may experience an increase in energy levels due to switching from processed and unhealthy foods with added sugar and fat to whole grains, lean proteins, fruits and vegetables. Individuals may also feel more satisfied after meals when following this type of eating plan since they’re consuming nutritionally dense foods that provide long-lasting energy.

    Better Overall Health

    The primary benefit of a food intolerance diet is improved overall health. People with food intolerances often struggle with symptoms like headaches, bloating, abdominal pain, and fatigue. When following an intolerance-friendly diet, those symptoms can be reduced or eliminated altogether. Additionally, by avoiding foods that you are intolerant to and ensuring that your meals contain a variety of nutritious ingredients, your overall health will improve. Reduced inflammation and a stronger immune system are just some of the added benefits of this type of diet.

    It’s important to approach any dietary change with caution. Before making changes to your diet, it is best to consult with a doctor or nutritionist who can tailor a diet that meets your individual needs.

    Sample Meal Plan

    Determining what to eat when you have food intolerances can be tricky. A sample meal plan can be a great place to start. This meal plan can be tailored to fit your individual needs, while still helping to meet your dietary requirements. A sample meal plan can help you save time and make it easier to stick to your diet by having each day planned out. Let’s take a closer look.


    Breakfast is an essential part of any healthy diet, no matter what your food intolerances may be. For breakfast on a meal plan designed for food intolerances, it is important to select foods that are easy to digest and low in common allergens.

    Some good breakfast options include:

    • A smoothie featuring vegan protein powder, unsweetened almond milk, banana, and spinach.
    • Oatmeal with almond milk or coconut yogurt.
    • Hard-boiled eggs with vegetables like carrots, bell peppers, and/or tomatoes.
    • Baking a batch of muffins with gluten-free flour blend and applesauce as the sweetener.
    • If you are gluten intolerant and have difficulty digesting grains like oats or quinoa, try having an avocado toast topped with your favorite nut butter for breakfast.


    When it comes to lunch ideas when following a diet for food intolerances, the options can sometimes be limited. However, there are some great meal ideas that are both healthy and easy to make.

    • Sandwiches with a gluten free bread,
    • Salads with organic vegetables and protein such as grilled chicken or hard boiled eggs.
    • Soups with either legumes, vegetables or both.
    • Wraps – try swapping out the traditional tortillas for collard greens and filling them with any combination of proteins and veggies!
    • Leftovers from dinner the night prior – adding flavors from different spices can help keep things interesting!


    The best diet for food intolerances includes a wide variety of healthy, whole foods. When creating your dinner plan, it’s important to incorporate ingredients that are low in sodium and free from common allergenic foods such as dairy, eggs, gluten, wheat and nuts.

    A sample meal plan to help you get started could look something like this:

    • For dinner enjoy a roasted vegetable medley of broccoli and cauliflower, a small portion of wild-caught fish such as salmon or haddock sautéed with garlic and olive oil, sweet potato topped with 1-2 tsp of tahini or nut butter and a small side salad with mixed greens, tomatoes, cucumbers and red onion topped with a homemade vinaigrette. Enjoy whole grain crackers or gluten-free pita chips on the side if desired.
    • Finish up your meal with some antioxidant-rich berries for dessert!

    Tips & Tricks

    Eating a diet tailored to your food intolerances can be difficult, but it doesn’t have to be. There are some tips and tricks you can use to make your meals more enjoyable and nutritious. For example, by using substitution ingredients, you can create delicious dishes that won’t trigger your intolerances.

    Let’s explore the best diet for food intolerances and some useful tips to make eating easier:

    Read Labels Carefully

    Reading labels on foods before consuming them is one of the most important tips for those with food intolerances. Each product has different ingredients. Therefore, it is important to familiarize yourself with the various components associated with such foods. Some products may contain ingredients from your food intolerance, as well as chemicals that can cause adverse reactions.

    Reading labels can also help you identify and avoid other problematic foods like preservatives, artificial colors and flavors. Additionally, it’s important to be aware of cross- contamination risks associated with certain products (e.g., nuts) to ensure you’re not inadvertently consuming any allergen in small amounts or traces. Last but not least, reading labels helps determine how a particular product was made so that you can make an informed decision on whether or not it fits into your diet plan.

    Avoid Processed Foods

    One of the best tips for navigating a food intolerance diet is to always avoid processed foods. Processed foods are often full of added salt, sugar, and fat and can be difficult to digest. Furthermore, when a food is over-processed it may not contain the key nutrients needed for proper digestion.

    Therefore it’s important to focus on whole food items that are in their most natural form – such as fresh fruits and vegetables, wild caught fish and lean proteins, complex carbohydrates like quinoa or sweet potatoes and healthy fats like olive oil or avocado. All of these unprocessed ingredients are naturally free from irritating compounds which can cause inflammation in some people with sensitivities.

    By avoiding heavily processed items, you can reduce your risk of digestive distress while still enjoying delicious meals!

    Experiment with Different Foods

    Experimenting with different foods can be an effective way to determine which foods are best for an individual’s food intolerances. This means avoiding processed and pre-packaged foods as much as possible, and instead focusing on cooking fresh, whole fruits, vegetables, and grains.

    Eating a variety of meals – many of which contain spices to reduce the level of offensive components to the food – will help identify which ingredients are acceptable and which are not. Additionally, playing around with flavor combinations can make eating more enjoyable while still maintaining a healthy diet. This is especially true for those with multiple food allergies or intolerances who require additional creativity when it comes to making meal plans that suit their needs.


    The best diet for food intolerances is one that excludes foods or ingredients known to be problematic. This diet should be tailored to fit the individual’s needs, preferences, and lifestyle. It is important to consult a medical professional before starting any new diet.

    In general, this diet should consist of whole, unprocessed foods minimizing sugars and unhealthy fats while focusing on lean proteins and plant-based sources of fiber. When possible, it may be beneficial to opt for organic options as these foods may contain fewer chemicals which could be potential triggers for intolerance reactions.

    It is important to remember that there is not a one-size-fits-all approach when it comes to health and nutrition. Everyone’s body is unique and individuals should experiment with different types of diets in order to see what works best for them when managing food intolerances.

    FAQs about: Best Diet For Food Intolerances

    Q: What is the best diet for food intolerances?

    A: The best diet for food intolerances is one that is tailored to the individual and their specific dietary restrictions. This diet is typically low in the food substances that the individual is intolerant to and high in nutrient-dense foods. Additionally, it is important to keep a food diary to help identify which food substances trigger symptoms.

    Q: What are the common food intolerances?

    A: The most common food intolerances are dairy, eggs, gluten, soy, and nuts. Other food intolerances may include seafood, food additives, and certain fruits and vegetables.

    Q: What are the symptoms of food intolerances?

    A: Symptoms of food intolerances can vary from person to person. Common symptoms include stomach pain, bloating, diarrhea, hives, and headaches. It is important to consult with a doctor if you suspect that you may have a food intolerance.

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