Last updated on 7 January 2026 by Brisbane Livewell Clinic Editorial Team
Discover 7 Useful Strategies for Overcoming Food Intolerance
Food intolerance is a widespread issue, but it often gets mistaken for food allergies. While food allergies can cause serious immune reactions, food intolerances involve difficulty digesting certain foods and lead to uncomfortable symptoms such as bloating, gas, or stomach pain. Fortunately, food intolerance can be managed through proper dietary strategies and gut health support from Naturopaths and Nutritionists.
Below are seven useful strategies that will guide you in overcoming food intolerance effectively.
1. Understand the Difference Between Food Intolerance and Allergy
Food intolerance and allergies are often confused, but they are fundamentally different. Allergies involve the immune system and can be life-threatening, whereas food intolerances are digestive issues that develop gradually. Common symptoms of food intolerance include bloating, gas, and stomach pain. Recognising these differences is key to approaching your symptoms correctly.
2. Try an Elimination Diet to Identify Your Triggers
An elimination diet is one of the best methods for identifying food intolerances. This diet involves removing suspected food triggers for 2-4 weeks, then slowly reintroducing them one at a time to monitor reactions. Common intolerances include dairy, gluten, and wheat. Keeping a food diary during this process is essential to track symptoms and progress.
Note that if you have severe gut health issues, an elimination diet may not be enough to help you with overcoming food intolerance – it is recommended that you see a Naturopath to help you on your healing journey.
3. Improve Your Gut Health with Prebiotic and Fermented Foods
Incorporating prebiotic and fermented foods into your diet can improve your gut health and increase tolerance to certain foods. Prebiotic foods, such as beans, whole grains, and vegetables, feed beneficial bacteria in the gut, while fermented foods, like kimchi and kombucha, introduce probiotics that support digestion.
4. Use Polysaccharides and Supplements to Support Gut Function
Polysaccharides, found in foods like onions and okra, help rebuild the gut lining, which is often compromised in individuals with food intolerances. Supplements such as glutamine and quercetin further support gut health, aiding in the healing process and reducing inflammation.
5. Manage Stress and Make Lifestyle Adjustments
Stress is a significant factor that can worsen food intolerance symptoms. Managing stress through activities like yoga, meditation, or regular exercise can help mitigate symptoms. Additionally, making simple lifestyle changes, such as eating smaller meals and practicing intermittent fasting, can give your digestive system the break it needs to recover.
6. Work with a Naturopath for Personalised Treatment
Naturopaths can offer a holistic approach to managing food intolerances. A Naturopath can create a tailored diet and supplement plan, typically ranging from 3 to 12 months, to help you overcome food intolerances while improving your overall gut health. These long-term strategies focus on reintroducing problem foods to help you with overcoming food intolerance, balancing your gut microbiome and strengthening your gut brain connection.
7. Desensitise Problem Foods Through Controlled Exposure
Desensitisation involves gradually reintroducing small amounts of problematic foods to your diet under controlled conditions. Over time, this helps your digestive system and immune system become more tolerant of these foods. This method, however, should only be done with the guidance of a healthcare professional.
Take Control of Overcoming Your Food Intolerances Today
Overcoming food intolerance doesn’t have to be a lifelong struggle. By incorporating these proven strategies—such as the elimination diet, gut health improvement, and controlled desensitisation—you can significantly reduce symptoms and improve your quality of life.
Whether you’re looking for personalised advice or dietary solutions, it’s time to take the first step towards better health. Start today by consulting with a health professional like our Naturopaths or Nutritionists.
FAQs About Food Intolerance
1. What is food intolerance?
Food intolerance refers to the body’s inability to properly digest certain foods, leading to symptoms like bloating, gas, and diarrhea. Unlike food allergies, food intolerances do not involve the immune system and are typically less severe.
2. How can I identify my food intolerances?
The best way to identify food intolerances is by following an elimination diet. This involves removing suspected foods from your diet for several weeks, then gradually reintroducing them to observe any symptoms.
3. Can food intolerances go away over time?
Food intolerances may improve over time, particularly when combined with dietary adjustments that support gut health. However, certain intolerances, like lactose intolerance, can persist long-term.
4. Are there reliable tests for food intolerances?
While some tests claim to diagnose food intolerances, the elimination diet remains the most effective and reliable method. This method helps pinpoint specific foods causing issues by tracking symptoms when foods are removed and reintroduced.
5. What foods commonly cause food intolerances?
Common foods that trigger intolerances include dairy (lactose), gluten, wheat, soy, and certain fruits. However, each person’s tolerance level varies, so it’s essential to identify individual triggers.
6. How do prebiotic foods help with food intolerance?
Prebiotic foods feed the good bacteria in your gut, promoting a healthy microbiome and helping reduce food intolerance symptoms by improving digestion and overall gut function.
7. Should I completely avoid foods that trigger intolerance?
You may not need to completely avoid food that trigger food intolerance. Many people can tolerate small amounts of foods that trigger intolerance. By working with a healthcare professional, you can determine your safe intake levels and gradually reintroduce problem foods into your diet.
