By Lesa 
Cutting out dairy seems like the obvious first step when your stomach acts up. And for many people, lactose intolerance is the reason behind the bloating, cramping, or gas that follows a bowl of ice cream or splash of milk.
But what if going dairy-free hasn’t solved the problem?
While lactose gets most of the spotlight, it’s not the only food culprit causing digestive discomfort. In fact, several other common intolerances can affect your gut in subtle, frustrating ways—often going undiagnosed for years.
Here are five food intolerances—including lactose—that could be behind your symptoms, plus how to better understand and manage them.
1. Lactose Intolerance
When dairy isn’t doing you any favors
Let’s start with the one everyone knows.
Lactose intolerance occurs when your body doesn’t produce enough of the enzyme lactase, which helps break down lactose—the natural sugar found in milk and dairy products. Without it, lactose ferments in the gut, leading to gas, bloating, stomach cramps, and diarrhea.
It’s incredibly common (especially in adults), and often manageable through diet changes, lactose-free products, or enzyme supplements.
But here’s the catch: cutting out milk might ease some discomfort… while other foods still cause trouble.
2. Fructose Intolerance
What is fructose, exactly? It’s a type of sugar found naturally in fruit, honey, and some vegetables. It’s also a major component of high-fructose corn syrup, which is used to sweeten many processed foods.
In people with fructose malabsorption (the more common, non-genetic type of intolerance), the small intestine struggles to absorb fructose properly. The undigested sugar moves into the colon, where it ferments—causing bloating, gas, pain, and loose stools.
And here’s the twist: many foods labeled “healthy” or “natural” are packed with fructose.
If you suspect fructose is behind your gut issues, enzyme support like this one from Intoleran can help your body break it down more efficiently. It’s a useful tool if you want more flexibility in your diet without the discomfort.
3. Histamine Intolerance
When leftovers leave you feeling off
Histamines are natural chemicals that play a role in immune response—and they’re also found in aged, fermented, or preserved foods like wine, cheese, smoked meats, and pickles.
In someone with histamine intolerance, the body can’t break down excess histamine effectively. The result? Symptoms that mimic allergic reactions—headaches, itching, rashes, sneezing, and digestive problems.
It’s often overlooked or misdiagnosed, but if your symptoms show up after that glass of red wine or day-old pasta salad, it’s worth exploring.
4. Gluten Sensitivity
You don’t have to have celiac to feel the effects
Celiac disease is an autoimmune condition that damages the small intestine in response to gluten, a protein found in wheat, rye, and barley.
But there’s also non-celiac gluten sensitivity, where symptoms like bloating, fatigue, and digestive upset occur without the classic markers of celiac. It’s still being studied, but many people report major improvements when they cut back on gluten—even if they don’t eliminate it entirely.
Listening to your body is key here. If pasta nights always leave you sluggish or uncomfortable, gluten could be part of the picture.
5. FODMAP Intolerance
When “healthy” foods make you feel worse
FODMAPs are a group of fermentable carbohydrates found in a wide range of foods from garlic and onions to legumes, apples, and even cashews.
For some people, these carbs are poorly absorbed, leading to bloating, cramping, and changes in bowel habits. This is especially true for those with IBS (Irritable Bowel Syndrome).
The good news? A temporary low-FODMAP diet can help identify your personal triggers. The goal isn’t restriction forever—it’s clarity and control.
Trust Your Gut
You don’t need to settle for feeling “off” after every meal.
While lactose intolerance is a common starting point in the digestive conversation, other food intolerances—like those to fructose, histamines, gluten, and FODMAPs—deserve equal attention.
Managing them doesn’t always mean strict elimination. Sometimes it’s about portion size, timing, or enzyme support. And always, it starts with awareness.
Your body has a lot to say. When you listen carefully, it can change everything.