Food Reactions: What’s Really Going On?

Food intolerances, sensitivities, and allergies are often bundled together as if they mean the same thing. Add to that the surge in testing options and the rise of restrictive elimination diets, and it’s easy to see why so many people feel lost and afraid around food.

Over my 20+ years in clinical practice as a nutritional therapist, I’ve worked with countless clients who arrive in my clinic overwhelmed by lists of “bad” foods, worried about every mouthful, and wondering why they seem to react to everything. Sometimes they’ve been told to cut out gluten, dairy, nightshades, histamine, lectins, or oxalates – the list goes on. Often, they've taken multiple intolerance or sensitivity tests and been left more confused than ever.

The truth? Many people are avoiding foods that may not actually be the problem.

I want to help clear the confusion and offer a more balanced, evidence-based – and ultimately more hopeful – perspective. Because in most cases, it’s not about cutting out more and more food. It’s about supporting the environment those foods are entering: the gut, the immune system, the nervous system, and the bigger picture of health.

Understanding the Types of Food Reactions

Let’s start with the basics: not all food reactions are created equal. Here’s a breakdown of the different types – and why understanding them matters.

1. Food Allergy (IgE-Mediated)

This is a true allergy, involving an immediate immune response that can be life-threatening. Common symptoms include hives, swelling, vomiting, wheezing, or even anaphylaxis. If you’ve been diagnosed with a food allergy or coeliac disease, complete avoidance is essential and not negotiable.

2. Food Intolerance

This usually involves difficulty digesting certain components in food. A classic example is lactose intolerance, where a person lacks the enzyme lactase to break down lactose, leading to bloating and digestive discomfort. Another example is histamine intolerance, where a build-up of histamine in the body outpaces its breakdown. These reactions are not immune-mediated and typically depend on the amount consumed and an individual’s enzyme capacity.

3. Food Sensitivity (Often IgG-Mediated)

This is where things get more complex – and more controversial. IgG antibodies (particularly IgG4) are produced by the immune system in response to food proteins. Some interpret their presence as a sign of “sensitivity” and assume those foods should be avoided. However, the presence of IgG does not automatically mean a food is causing harm. In fact, IgG can also be a marker of tolerance, reflecting regular exposure and a healthy immune response.

Why the Immune System Is Not the Enemy

It’s important to remember: antibodies are not inherently bad. They are part of your immune system’s incredibly sophisticated way of protecting you.

In fact, IgE and IgG work together – sometimes even balancing each other out. For example, IgG4 may help dampen allergic responses, making the body more tolerant over time. This elegant immune dance is part of what’s known as oral tolerance – the body’s way of learning that certain foods are safe.

What we want is not a body that never reacts, but one that responds appropriately, that knows the difference between a true threat and a harmless food.

The Problem with Over-Simplified Testing

Some tests (like the P88 Dietary Antigen Test from Precision Point Diagnostics) go a step further by also measuring complement proteins – markers of inflammatory immune activation. This can give a more nuanced picture: not just whether antibodies are present, but whether those antibodies are contributing to inflammation. This is one reason I use it selectively in my practice.

But testing alone is never the full story. Without the right context, these results can lead to unnecessary food avoidance. I've seen it time and again – people who end up with lists of 20, 30 or even more foods to cut out, feeling frightened, frustrated, and no better for it.

Here’s the thing: removing foods might help in the short term, but if the underlying terrain – your gut health, your immune resilience – isn’t addressed, symptoms often return. That’s when people start removing more foods, and the cycle of restriction continues. I call this the “ladder of loss” – and it’s not a ladder I want anyone climbing.

It’s Not Always the Food – It’s the Environment

Let me say this clearly: it’s very often not the food itself that’s the problem – it’s the environment the food finds itself in.

Factors that affect this include:

• Gut permeability (“leaky gut”) – which can allow food particles to cross into the bloodstream, triggering unnecessary immune reactions.

• Microbial imbalance (dysbiosis) – where the gut microbiome lacks the diversity to support immune regulation and digestion.

• Nutrient deficiencies – for example, low vitamin D levels can impact gut barrier function and immune balance.

• Chronic stress – which affects gut motility, immune resilience, and increases histamine, potentially making benign foods feel “reactive”.

• Over-vigilance and fear – constant worrying about food can itself reduce oral tolerance and reinforce the body's perception of food as a threat.

These factors do matter. They’re often more relevant than the food itself. And the good news is: they are changeable.

Testing with Purpose, Not Panic

In my clinical work, I may use advanced testing like the P88, but only when it makes sense in the bigger picture. And never as a standalone tool.

Because testing is just one piece of a much larger puzzle. It’s how we interpret those results, in context, that makes all the difference.

I don't believe in giving someone a test result and sending them on their way with a list of foods to avoid. I believe in education, support, and changing the terrain so that the body can become more tolerant, not less.

Rebuilding Trust in Food – and Your Body

If you’re someone who feels like your food world is shrinking… if you’re afraid to eat the “wrong” thing… if you’ve been told you’re sensitive to everything… please know this:

You are not broken.

You do not need to live in fear of food.

With the right approach – one that considers your whole system, not just a test result – things can change. Your body can learn. Your immune system can adapt. You can become more resilient.

And food can become joyful again.

A More Hopeful Path

At the heart of my work is the belief that food should feel safe, nourishing, and enjoyable. Restriction is not the answer. Understanding is.

So before you remove another food, ask: what’s the environment like? What does your gut, immune system, and nervous system need to feel more supported, more balanced?

Because when we support the body – with real food, diverse plants, nutrients, rest, and kindness – the body responds with tolerance. With strength. With wisdom.

And that, to me, is the ultimate goal.

Ready to Find a More Balanced Way Forward?

If you’re tired of food fear, restrictive diets, or confusing test results, I’m here to help. Together, we can explore what’s really going on and create a personalised plan that supports your body, your gut, and your long-term health — without unnecessary restriction.

Book a free enquiry call to find out how we can work together: Book your call here

Let’s start rebuilding trust in your body — and in food — one step at a time.