Living with an intolerance - tips and tricks for everyday life.
Here you can find tips and information from A to Z for (almost) all situations in life. If you have a good tip, please send it to us and we will add it. This way we can help each other. email@example.com
First of all, it should be said that it is often not just an intolerance, and over the years something else usually comes along. Often there are similar symptoms and you have to observe exactly which food triggers them.
App for fructose, histamine and co.
With the (purchase) app, everyone can select their personal intolerance and then the tolerance of many foods is displayed by means of a "traffic light system = green good, yellow conditionally tolerated, red bad. The app is very practical for on the go and everyday life, especially if you have spontaneous shopping or restaurant visits. http://www.baliza.de/apps/histamin.html
Eating out with an intolerance
1.Here is a great page where you can choose your intolerance - fructose, gluten, lactose (multiple choice possible) and then various restaurants in Germany, London, Austria and Switzerland are displayed. Or you can click directly on the search "Restaurants in all cities". For your information - we have not tested the individual restaurants, of course. You visit and eat at your own risk. https://meinespeisen.de/restaurant-suche.html
2.There are so-called food cards (in credit card size and many languages) that you can present to the waiter, on which many foods are listed that you cannot tolerate. It is important to realise that not all intolerable foods fit on the small card. So everyone is responsible for themselves. https://www.delicardo.de
3. you can buy capsules with active ingredients at the pharmacy that make eating out a little easier. However, they don't work equally well for everyone and for the food they choose. We have had different experiences with them ourselves.
1. At DGE (German Society for Fructose Intolerance) there are food tables, information about the H2 breath test to determine fructose intolerance and many other things. https://www.fructose-intoleranz.info
2. A big problem is that the symptoms vary. That's why the family doctor doesn't usually think of fructose intolerance right away. Here are some summarised symptoms that can occur, but don't have to (actually only if you eat something "wrong") - it's different for everyone. As long as you cut out the things that trigger the food, the symptoms should not occur.
- Stomach ache to a really big bloated stomach. (the classic after "wrong" fruit or juice).
- Bloating - unfortunately stupid, but since the body can't process the fructose, the gases develop.
- Belching - also stupid, but the gases escape upwards.
- Diarrhoea (daily to hourly) and/or constipation - both are possible.
- Fatigue - you just can't get anything done because you have no energy.
- Tiredness to the point that your eyes just fall shut, you can't stay awake with the best will in the world. But even if you do sleep, it doesn't bring you any rest.
- Headaches can go as far as migraine with aura (i.e. impaired vision, etc.) - in our experience this lasts 1 - 3 days and unfortunately no classic headache tablets can help.
- Confusion - sounds strange, but the brain is no longer capable of thinking. The simplest things and actions are extremely difficult, you "forget" what or where you wanted to go.
- The psyche also suffers from fructose intolerance. Perhaps everyone has experienced this: you eat the wrong thing and your thoughts soon start to "spin". The website https://fructoseintoleranz.com/fructoseintoleranz-und-die-psyche explains this phenomenon and other things well.
3. why glucose is good. It can serve as a so-called "rucksack" when eating. Dextrose helps some people to digest their "normal" food better. The success of this varies from person to person with fructose intolerance.
4. Most people with FI also have a simultaneous sorbitol tolerance. This can be tested with an H2 breath test.
5. please also be careful with medicines! Many contain sorbitol or similar substances. Or classic throat lozenges with honey. You have to find out for yourself what your body can tolerate.
6. If the H2 breath test is negative, but you still have problems with the symptoms, you may have a "non-producer status". In this case, no increased hydrogen content can be detected with the H2 breath test, but large parts of the fructose still enter the intestine undigested.
Testing fructose intolerance
Fructose intolerance can be tested by a doctor or in a specialised clinic with an H2 breath test. Before the test, however, you must not eat anything for 12 hours and only drink water. On the day of the test, you drink a solution containing fructose and then have to blow into a tube at intervals, where the ppm content in the breath is measured. If you get a test result above 20 ppm, you are fructose intolerant. ATTENTION - it is best to take a companion with you, because you may not feel so well afterwards. On the same day or even the next morning, diarrhoea and vomiting can occur, as the body "fights back" against the fructose. This doesn't have to happen, but it did in our case.
Fructose/glucose ratio (calculate)
1. The ratio of fructose to glucose should be as close as possible to 1:1. The food should have more glucose than fructose, or at least be equivalent. See also the book Complaint-Free with the 3-Phase Programme.
2. On the website mitundohnekochen.com you can determine the values for many dishes.
3. on the website https://www.naehrwertrechner.de/naehrwerttabelle you can get all the values for fructose, sucrose etc.. Simply enter the food and have it calculated. This is also possible for several foods for recipes.
Gluten intolerance / coeliac disease
To determine gluten intolerance, blood is taken from the doctor and this is then tested for antibodies. ATTENTION - you must NOT eat a gluten-free diet beforehand, otherwise the blood test will not work. This means that no intolerance will be found, even though you cannot tolerate it. (You should have eaten gluten for at least 1/2 year).
ATI sensitivity to wheat, rye, barley, spelt, emmer, einkorn and khorasan wheat (ancient grains). ATI causes inflammation in the gut and cannot be detected by tests. Avoiding these grains often brings improvement.
Wheat allergy often manifests itself directly after eating. It causes reactions of the respiratory tract and skin with swelling, itching or scratching. Digestive disorders can also occur.
In the case of coeliac disease, the intolerance to gluten is genetically determined. In this case, it is essential to eat a strictly gluten-free diet to prevent damage to the mucous membrane of the small intestine. Coeliac disease can be diagnosed by a doctor. The German Coeliac Portal https://www.dzg-online.de/ is also very helpful.
The symptoms are very similar to those of fructose intolerance. (see above)
Leaky Gut Syndrome (LGS)
Also called leaky gut. The intestinal mucosa is weakened and as a result the nutrients are not processed as they should be. A weakened intestinal mucosa can cause a variety of diseases, including intolerance. You can take the lactulose-mannitol test at your doctor's office. A drinking solution is then used to look for the substances in the urine. Leaky gut syndrome can be cured.
Testing for lactose intolerance
You can have lactose intolerance tested by a doctor or in a specialised clinic with an H2 breath test. You must not eat anything before the test. On the day of the test, you drink a solution containing lactose and then have to blow into a tube at intervals, where the ppm content in the breath is measured. If you get a test result above 20 ppm, you are lactose intolerant. ATTENTION - it is best to take a companion with you, because you may not feel so well afterwards. On the same day or even the next morning, you may experience diarrhoea and vomiting, as your body "fights back" against the lactose. This doesn't have to happen, but it did in our case.
The symptoms manifest themselves very quickly up to a day later after eating dairy products. These are usually diarrhoea, flatulence and a bloated belly.
Avoiding dairy products or taking lactase tablets is highly recommended. The number of lactase tablets must be tested by each person. For some people, only a very high dose of up to 6 tablets before a meal helps.
The special form of milk intolerance is milk protein allergy. Here, too, the symptoms are similar to those of fructose intolerance (see above), but the classic allergy symptoms such as rash, swelling of the lips, eczema, runny nose or persistent cough are usually added. If you suspect a milk protein allergy, please consult a doctor.
Irritable bowel syndrome is not an intolerance in the classical sense, but it does have a lot to do with diet. Some people feel better if they avoid white sugar, wheat, dairy products, pulses and carbon dioxide. The Irritable Bowel24 website and its closed Facebook group are highly recommended. https://www.reizdarm24.de/
Also recommended is the site of the German Irritable Bowel Self-Help Association (Deutsche Reizdarmselbsthilfe e.V.) https://reizdarmselbsthilfe.de/
Sucrose-isomaltose malabsorption / galactose or maltose malabsorption.
Here you can find detailed information about the intolerances.
http://www.ernaehrung.de/tipps/intoleranzen/intoleranz12.php for sucrose-isomaltose malabsorption
http://www.ernaehrung.de/tipps/intoleranzen/intoleranz11.php for galactose or maltose malabsorption (list with maltose content and food search)
Testing sorbitol tolerance
Sorbitol tolerance can be tested by a doctor or in a specialised clinic with an H2 breath test. Before the test, however, you must not eat anything for 12 hours and only drink water. On the day of the test, you drink a solution containing sorbitol and then have to blow into a tube at intervals, where the ppm content in the breath is measured. If you get a test result above 20 ppm, you are sorbitol tolerant. ATTENTION - it is best to take a companion with you, as you may not feel well afterwards. On the same day or even the next morning, diarrhoea and vomiting may occur, as the body "defends itself" against the sorbitol. It doesn't have to happen, but that's how it was for us.
Sweeteners and "sugar" - What is allowed or should rather be left out?
We have a detailed list on our page Sugar, Glucose, Stevia, ... ?
1. who doesn't know it, with an intolerance or something similar. You have to ... now ... and there is no toilet in sight. That's why there are public toilet apps in the app stores that show you the nearest toilet.
2. For those who are seriously ill (Crohn's disease, ulcerative colitis, chronic intestinal diseases - proof required), you can buy a toilet key that fits all disabled toilets in Europe. The key with the corresponding toilet location book can be purchased for 30.00 € at CBF Darmstadt. https://cbf-da.de/de/shop/euro-wc-schluessel
An intolerance diagnosis can be made at the family doctor. On the evaluation form, the allergens are divided into so-called RAST classes. So the higher the "number" of the RAST class, the more you cannot tolerate the food.
RAST class 0 - negative result
RAST class 1 - weak positive result
RAST class 2 - moderately high result
RAST class 3 - high result
RAST class 4 - very high result
The DZG (German Coeliac Society) offers valuable tips and campaigns on gluten-free nutrition. https://www.dzg-online.de