Having food sensitivities doesn’t mean you need to avoid certain foods forever.
Fast facts
- Food sensitivities are not the same as allergies.
- Common food sensitivities include lactose, garlic and onion.
- Just because you have a food sensitivity doesn’t mean you need to avoid certain foods forever.
- Before cutting out a certain food, talk to your doctor; they can recommend a dietitian for more advice.
Having a diet with lots of different types of food can help you to manage your pelvic pain by supporting all the different types of bacteria in your gut.
A healthy gut helps:
- Support your immune system
- Reduce inflammation
- Improve bowel regularity (going to the toilet)
- Give you enough energy for school, sport and life
- Support the balance of hormones (the chemical messengers in your body)
- Maintain the iron levels in your body
- Keep your bones strong.
What is a food sensitivity?
A food sensitivity or an intolerance involves your digestion. It’s quite different to a food allergy.
A food allergy impacts your immune system. Food you’re allergic to needs to be avoided as it can be dangerous.
Food sensitivities are different. Some people with pelvic pain have sensitivities to particular foods that can make their pain worse.
How do I know if I have a food sensitivity?
- You might notice you feel bloated, uncomfortable or have runny poo after eating certain foods.
- These symptoms often happen after eating the same foods.
- Your symptoms tend to be worse when you eat more of this food.
Food sensitivities often depend on how much of a particular food you eat. You might be able to eat a little bit of something, but not a lot.
You probably don’t need to cut out foods you're sensitive to for the rest of your life. In fact, cutting out certain foods can actually make things worse.
Common food sensitivities include:
- Lactose (found in dairy products like milk)
- Garlic and onions.
Remember, not everyone reacts to the same foods in the same way.
What can I do if I think I have a food sensitivity?
- Keep track of any patterns with your symptoms – it might be helpful to write them down.
- Try not to make too many changes to your diet all at once.
- Focus on how much of certain foods you’re eating. Instead of thinking, “I can’t eat dairy,” think about different types of the same food or trying small amounts.
- Eat regularly and try to build in foods that are high in fibre.
- Try swapping foods instead of cutting them out, like using a garlic-infused oil instead of actual garlic.
- Rotate foods, don’t repeat.
- It’s best to eat lots of different foods rather than the same things every day.
- Stop thinking about food as “all or nothing,” “good” or “bad.” Instead of, “this food makes me bloated, so it’s bad,” try, “this food sometimes increases my symptoms if I have a lot of it.”
- Talk to your doctor or a dietitian before you cut out any major food groups.
Questions to ask yourself before cutting out a particular food
- Am I eating regularly?
- Am I constipated?
- Am I eating too quickly?
- Am I drinking enough water?
- Am I stressed?
When to get help
- If you’ve tried some of the tips above and are still feeling sick, or like your symptoms get worse after certain foods.
- If you have a sudden change in appetite or weight.
- If you’re unsure whether your symptoms could be related to another health condition.
Support options
These are signs that it’s time to talk to your local doctor (GP) or consider seeing a dietitian for more advice.
A dietitian is a specialist in food and nutrition. They can help you understand how food and nutrition can influence your symptoms, energy and overall wellbeing without making eating feel complicated or limiting.
Your GP can refer you to a dietitian they recommend or you can use the Dietitians Australia search to find someone in your area.