Food intolerances often share the same symptoms (bloating, cramps, fatigue, ...), making them tricky to identify. Understanding your triggers is the key to feeling better. Once you know which intolerance you are dealing with, there are treatments and products you can use to feel more comfortable again—like LactoJoy lactase pills for lactose intolerance.
What are food intolerances?
Food intolerances are surprisingly common and often misunderstood, especially because many people confuse them with food allergies or general food sensitivities. While these terms sound similar, the differences between them matter. A food allergy triggers an immune system response and can cause immediate, sometimes severe reactions. Food sensitivities, on the other hand, often involve irritations or inflammation triggered by certain foods, but they don't necessarily cause digestive symptoms.
A food intolerance is something else entirely: it's typically caused by the body's inability to properly digest or process a specific component in food.¹ In the case of lactose intolerance, for example, that component is—you guessed it—lactose, the natural sugar in dairy. When the body doesn't produce enough lactase, the enzyme needed to break down lactose, discomfort follows.
Intolerances to certain foods are rarely dangerous, but they can be incredibly disruptive. Bloating, cramping, fatigue, or digestive issues can turn everyday meals into a challenge. And since many common food intolerances—from lactose to fructose or histamine—cause similar symptoms, it's no wonder people often struggle to pinpoint which foods are causing the issue.
The good news: Understanding what food intolerances are and what differentiates them from allergies and sensitivities is the first step toward managing them confidently and reclaiming comfort at mealtimes.
Why food intolerances are often confused with each other
The question of how to figure out food intolerances is surprisingly difficult to answer, due to the fact that food intolerance symptoms often look almost identical across different conditions. Whether someone reacts to lactose, fructose, or histamine, the body tends to respond in very similar ways: bloating, gas, abdominal cramps, diarrhea, nausea, or general digestive discomfort. These overlaps make it incredibly difficult to pinpoint the real trigger.
To make things even more confusing, food sensitivity symptoms can look similar as well. People with sensitivities might experience fatigue, headaches, skin issues, or brain fog after eating certain foods—and these reactions can easily be mistaken for intolerance-related problems. Often people use the elimination diet to figure out what it is they are reacting to, but the symptom list is long, and in many cases the reactions aren't immediate. Therefore, they often end up eliminating the wrong foods or guessing without real answers.
This confusion is especially common with lactose intolerance, which shares nearly all its symptoms with other digestive issues. That's why understanding patterns and identifying the true cause is essential for finally finding relief.
The most common food intolerances
Food intolerances come in many forms, but they often share one thing: confusing, overlapping symptoms. Lactose intolerance is one of the most widespread, yet it's far from the only condition that can disrupt digestion. Many people who suspect lactose intolerance later discover that fructose, gluten, histamine, or even sugar alcohols are the real triggers. Furthermore, it's possible that several intolerances coexist. What these conditions have in common is that the body struggles to properly process certain components in foods, leading to bloating, discomfort, or digestive imbalance.
In the case of lactose intolerance, there is a clear cause for the issues: a lack of lactase. However, other intolerances might work differently and may be influenced by gut health, enzyme deficiencies, or individual sensitivity thresholds. Understanding the differences helps narrow down the true culprit and prevents unnecessary restrictions.
Fructose, gluten, & histamine intolerance—similar symptoms, different causes
Fructose intolerance is very common, and it occurs when the body struggles to absorb fructose, leading to gas, bloating, and other symptoms similar to lactose intolerance. Gluten intolerance can look similar, too. It affects digestion and can show itself through common signs of food intolerance, such as bloating, gas, and fatigue. However, it's important not to confuse it with a wheat allergy or celiac disease.² A histamine intolerance can cause digestive issues as well, but also symptoms like flushing and headaches can appear. On the surface, all of these conditions look similar to lactose intolerance, but their causes are completely different.
Sorbitol and FODMAP sensitivities—the hidden triggers
Sorbitol intolerance and broader FODMAP sensitivities are often overlooked but fairly common. Sorbitol, a sugar alcohol found in fruits and sugar-free products, can ferment in the gut and cause gas, cramps, and diarrhea. FODMAPs—fermentable short-chain carbohydrates—trigger similar symptoms and are especially problematic for people with IBS.³ Because these conditions cause reactions almost identical to lactose intolerance, they are frequently misinterpreted.
How to tell which intolerance you're dealing with
Since many types of food intolerances cause nearly identical digestive issues, figuring out which one you have can feel like detective work. Bloating, cramps, diarrhea, nausea, or fatigue can all be caused by lactose, fructose, histamine, gluten, sorbitol, or other FODMAPs—which is why guessing rarely leads to any real improvement. The key is to look for patterns in order to identify all potential suspects and seek medical assistance for a proper diagnosis. Because observation alone or using the elimination diet tactic isn't always enough.
Medical tests like the hydrogen breath test can offer far more clarity. For example, there are several tests for lactose intolerance that will give you a clear answer to your question of whether you are really dealing with this food intolerance.
Lactose remains one of the easiest intolerances to confirm because its triggers are clear and its tests are well-established. Starting here often helps people rule out other issues and finally understand what their body needs.
Managing food intolerances made easy
In rare cases, food intolerances can go away over time, but they tend to be lifelong. But that doesn't mean that the discomfort and unpleasant symptoms have to be lifelong as well. In fact, there are many food intolerance treatments available, and even making small changes in your diet can provide a great deal of relief.
Managing your intolerance begins with understanding your triggers and learning how your body reacts to certain ingredients and food chemicals. Many people find relief by adjusting portion sizes, choosing gentler alternatives, and preparing meals in a way that fits their needs. Sometimes reducing—rather than fully eliminating—a trigger food is enough to feel more comfortable. For others, focusing on gut-friendly eating habits, hydration, and balanced nutrition rather than trying an elimination diet is the best way.
Still, the goal shouldn't be living with constant restriction. Especially with lactose intolerance, completely avoiding dairy can complicate everyday life, from eating out to enjoying spontaneous meals or a coffee on the go. That's why many people prefer a more flexible approach: using lactase enzyme supplements, which help break down lactose. LactoJoy makes this especially easy with clean, effective lactase tablets and capsules that bring back comfort and the freedom to enjoy the foods you love every day.
