Food sensitivities and IBS go hand in hand more often than most people realize. In fact, one of the first things I look at when working with a new client is whether unidentified food sensitivities are driving their symptoms. The tricky part is that food sensitivities can show up in so many different ways and there are several distinct types, each with different triggers and mechanisms.
If you suspect certain foods are making your IBS worse, this post will help you understand what you might be dealing with and where to start.
What Is a Food Sensitivity?
The term “food sensitivity” is a catch-all phrase for any negative reaction to a food. It is worth noting that food sensitivities are different from potentially life-threatening allergic reactions like anaphylaxis- the two should not be confused.
Symptoms of Food Sensitivities and IBS
Food sensitivity symptoms can show up anywhere in the body, which is part of what makes them so hard to pin down. Common symptoms include:
- Digestive issues like gas, bloating, constipation and/or diarrhoea
- Headaches, migraines
- Skin issues like eczema, psoriasis
- Stuffy nose
- Itchy eyes
- Itchy skin
- Joint pain, swelling
- Pain or tenderness in the abdomen
The Different Types of Food Sensitivities
IgG Sensitivities
IgG sensitivities are what most people mean when they say “food sensitivity.” The most common ones include gluten, dairy, corn, eggs, soy, and peanuts- though almond sensitivities are becoming increasingly common too.
IgG is a type of antibody that forms immune complexes which travel through the bloodstream and can show up in various sites throughout the body. That is why symptoms can range from headaches and sinus issues to eczema, joint pain, and digestive symptoms.
One important caveat: IgG testing is a controversial topic in the medical field. A positive result does not always mean that food is causing you problems- your immune system can create an antibody to a food without it actually triggering a reaction. So if you receive a food sensitivity test showing reactions to a long list of foods, do not blindly eliminate all of them. Multiple sensitivities on a test often say more about the overall state of your gut than about specific food triggers. It usually means your gut needs healing and repair, not a longer list of foods to avoid.
Histamine Intolerance
Histamine intolerance occurs when your body either lacks the enzyme needed to break down ingested histamine, or when your gut health is too compromised to handle the histamine load as fast as it accumulates. Symptoms include headaches, sneezing, itchy and watery eyes, diarrhea and cramping, hives, and itchy skin.
Foods naturally high in histamine include spinach, fermented foods, tomatoes, cheese, wine, beer, chocolate, aged meats, bone broth, and canned fish. Foods that are not high in histamine but can trigger histamine release include eggs, pork, raspberries, strawberries, and citrus fruits.
Salicylate Sensitivity
Salicylates are natural compounds found in many plant foods that help the plant defend itself against bacteria, fungi, and other pests. Some people are sensitive to even small amounts of salicylate, which can be found in nightshade vegetables, radish, zucchini, berries, avocado, and coconut and olive oils. Symptoms include itching, stomach pain, nausea, headaches, and sinus congestion.
FODMAP Sensitivity
FODMAPs are a group of carbohydrate molecules that people with IBS often cannot digest properly. Rather than breaking down in the small intestine, they pass through undigested, drawing water into the intestines and producing gas which leads to bloating, constipation, and diarrhea. Since FODMAPs appear in virtually all carbohydrate foods and cannot be eliminated entirely, the Low FODMAP diet uses a systematic elimination and reintroduction process to identify which specific high FODMAP foods you do and do not tolerate. It was genuinely a game changer for me personally, and it remains one of the most effective dietary tools for managing IBS.
How to Identify Your Food Sensitivities
An elimination diet is the most reliable way to identify food sensitivities and IBS triggers. The process involves removing a specific set of foods for two to six weeks- or until symptoms resolve- and then reintroducing them one at a time to see which ones cause a reaction.
One important word of caution: do not try to eliminate everything at once. Attempting to avoid all common IgG sensitivities, high histamine foods, salicylates, and FODMAPs simultaneously is not sustainable, and it will leave you with almost nothing to eat and tell you very little about what is actually causing your symptoms. Work with a health professional to identify which type of sensitivity is most likely driving your symptoms, and start there.
The Bottom Line
Food sensitivities and IBS are closely connected- but identifying the right triggers takes a methodical, personalized approach. If you have been eliminating foods without getting lasting relief, it is likely that you have been targeting the wrong thing, or missing part of the picture entirely.
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