Hi Olivia,

If you often experience bloating, discomfort, or digestive issues after eating, you might be dealing with a food intolerance.

Unlike allergies, intolerances don’t involve the immune system but can still cause unpleasant symptoms.

The issue is that food intolerances are difficult to identify because;

- Your symptoms could occur 4-48 hours after you eat.

- You may be ok with smaller portions but not larger portions of the same food.

- You may only react to foods in certain combinations.

- Your gut could be more or less sensitive depending on your sleep, movement and mental health.

- Your symptoms may not be related to food at all.

How to Identify Food Intolerances

1. Ensure you have had the correct baseline testing done to rule out other conditions. You can get the list here.
2. Forget food intolerances for a second and concentrate on the basics of gut health. Keep a diary and check what you do over 7 days. You need to be making sure your sleep and mental health is well controlled. And then look at dietary factors like having too little or too much fiber, alcohol and caffeine.
3. If your tests are all negative and your 'basics' are in place or improving then it is time to try the low FODMAP diet approach. This is temporary diet where you avoid common food triggers for 4-6 weeks before doing a structured reintroduction process. This is what will identify food intolerances for you. You can get a more in-depth guide of the low FODMAP diet here.

If you’d like more support in identifying and managing food intolerances, I’d love to help. Feel free to reply to this email with any questions!

I hope this helps clarify. Although it is a bit of tedious journey, we must be careful not to jump to conclusions and work through this carefully.

Best Wishes

Kirsten Jackson - The IBS Dietitian

P.S If you have questions please hit reply!

New IBS Success Story

I am so incredibly grateful for the knowledge and guidance Kirsten has provided me. After 3months working together 1-2-1, I actually do feel in control.

I’ve struggled with managing symptoms for the past 10+years, being in a vicious circle with very little if any relief and not being truly confident it even was IBS.

Kirsten has given me this reassurance and relief, she is extremely professional all while being completely human, and has without a doubt changed how I live, for good.

I now have a greater understanding of what I can eat rather than being scared of everything, and that managing IBS goes way beyond just the food you consume, helping me identify and manage these foundations.

I could go on but what I will say is listen to her podcast ‘Take Control’ and get her book and you will know you need to work with her.

Date of experience: February 11, 2025, Rebecca Charlton

New IG Reel Explaining Food Intolerances