What’s the Difference?
Right then. If you’ve got IBS, you’ll know exactly what this feels like…
You’re not even excited about going out for food anymore.
Not because you’re “picky”… but because you’re thinking:
“What’s in it?”
“Will this set me off?”
“Am I going to spend the next 48 hours bloated and miserable?”
“Do I risk it… or do I just eat something boring and be ‘safe’?”
And honestly, one of the biggest reasons people feel so confused (and anxious) around food is because nobody has properly explained the difference between:
Food intolerances vs food allergies.
They can look similar on the surface… but they’re not the same thing.
And understanding the difference can take a LOT of fear out of eating.
So, let’s clear it up properly (without boring you to death).
Allergy vs Intolerance: What’s the actual difference?
Let’s keep it simple:
A food allergy is an immune system reaction. This can be serious and fast. In some cases, it can be life-threatening.
Common examples include:
- Peanuts
- Tree nuts
- Shellfish
- Eggs
- Milk
Symptoms can include:
- Swelling of lips, mouth, tongue or throat
- Hives or rashes
- Wheezing or breathing difficulty
- Vomiting
- Anaphylaxis (a medical emergency)
Even tiny traces can trigger a reaction in some people, which is why cross-contamination matters so much.
And in the UK, food safety laws like Natasha’s Law were created to protect people with severe allergies through clearer food labelling.
A food intolerance is a digestive reaction
Not life-threatening… but it can make someone feel absolutely dreadful.
This is more likely to show up as:
- Bloating and trapped wind
- Stomach cramps
- Diarrhoea or constipation
- Nausea
- Brain fog
- Fatigue
- Skin flare-ups
- Reflux
And here’s the frustrating part…
Intolerance symptoms can be delayed.
Sometimes they show up hours later, or even the next day.
So people often struggle to link the symptoms to the food that caused them. Sneaky stuff.
Is coeliac disease an allergy or an intolerance?
This is SUCH a common question (and I’m glad you asked).
Coeliac disease is not a food intolerance and it’s not a classic food allergy either. It’s an autoimmune condition.
Which means: gluten triggers the immune system to attack the lining of the small intestine.
So even though the symptoms can look similar to IBS (bloating, pain, diarrhoea, fatigue, weight changes etc), the internal damage is very real, and it needs proper medical diagnosis and a strict gluten-free approach.
If you suspect coeliac, don’t guess and don’t self-diagnose.
Speak to your GP and request testing before you remove gluten from your diet (because you need to be eating it for the test to be accurate).
Why this matters (a LOT) if you have IBS
If you don’t know whether you’re dealing with an allergy, intolerance, coeliac disease, or IBS symptoms, it’s so easy to:
- cut out loads of foods “just in case”
- lose confidence around eating
- panic in social situations
- end up stuck on beige, boring “safe foods”
- feel like you can’t trust your own gut anymore
And for many IBS sufferers, this is exactly what happens.
You don’t just get symptoms…
You start getting food fear.
And that’s where life gets small. If you’re not sure what you’re reacting to… Here are the golden rules:
1) Don’t guess
If your symptoms feel severe, fast, scary, or include swelling / breathing issues, always speak to your GP urgently.
2) Notice the pattern
Allergies tend to be rapid.
Intolerances tend to be delayed and dose-dependent (you might tolerate a small amount, but not a full portion).
3) Keep meals simple (for now)
Not boring forever… just simple enough to spot patterns without overwhelm.
4) Get support instead of spiralling
If you’ve been labelled “IBS” and sent on your way with no real plan, you’re not alone.
But you do have options. If YOU’RE the one with the dodgy gut… Honestly, I see you.
I’ve worked with so many clients who are living on:
- plain rice
- dry toast
- “safe foods”
- and a whole lot of food fear
Most have been told they “just have IBS” and to:
- manage stress
- avoid triggers
- basically… get used to it
Nope. Not good enough.
Because in many cases, people with IBS symptoms don’t actually need to cut out half their diet forever… They need to understand what’s driving their symptoms in the first place.
Food intolerances can be one piece of that puzzle (but not the only one).
And when we identify patterns properly and support the gut, the changes can be huge.
Less bloat.
More energy.
Better mood.
More food freedom.
And yes… sometimes even cheese comes back into the picture 😄
So what symptoms should you look out for?
Allergies, intolerances and IBS can overlap – but the pattern and timing often give clues.
Common intolerance signs include:
- bloating after meals
- cramps
- unpredictable bowels
- fatigue after eating
- skin flare-ups
- headaches
- feeling “hungover” after certain foods
- anxiety around meals because you never know what’s coming
If any of that sounds like you, it’s worth investigating properly.
“So what do I actually eat with IBS?”
Great question 😂
Here are some gentle crowd-pleasers that work well for sensitive guts (and still taste like real food):
- Pumpkin soup – comforting, simple, and always goes down well
- Mediterranean chicken – flavourful, filling, and easy to adjust
- Roasted veg & rice – great for batch cooking and building balanced meals
Top tip: when you’re trying to calm symptoms, keep meals simple and repeatable for a short time while you work out your triggers. No drama. No panic. Just information.
Final thought (and a gentle nudge)
If you’re stuck in the cycle of:
eat → regret → bloat → panic → restrict → repeat…
You don’t have to keep guessing.
You don’t have to live like this.
And no, it’s not “just in your head”.
If you want proper support to work out what’s really going on in your gut (without living on bland misery forever), you can book a free call with me, Helen Jane, right here:
Let’s take the stress off your plate… and put food joy back on it!