Food Intolerance Symptoms: Everything You Need To Know
Food Intolerance Symptoms: Everything You Need to Know
Food intolerance is more common than many people realise, and its symptoms can be confusing and frustrating. Unlike food allergies, which involve the immune system, intolerances are usually linked to how your body processes certain foods.
From bloating and headaches to fatigue and skin issues, the effects can vary widely. Recognising these signs is key to improving your health and well-being. With food intolerance on the rise, understanding symptoms and what to do next has never been more important.
Let's unpack what an intolerance is, and what an allergy is, how to detect an intolerance, what to do when you realise you have a food intolerance, and everything in between.
These are the sections that I will be covering in this blog post:
What is a food intolerance
Food intolerances V food allergies
Common symptoms of a food intolerance
What happens if you keep eating the food you are intolerant of?
How to identify and manage food intolerances
Testing for food intolerances
Consulting with a healthcare professional
Long-term strategies for living with food intolerances
Maintaining balanced nutrition
How do food intolerances develop
How to get to the root cause of your intolerance and how to heal
What is Food Intolerance?
Food intolerance is often misunderstood, especially because its symptoms can mimic other health issues. While food allergies tend to grab the spotlight, intolerances are a separate issue that stems from how your body reacts to certain foods. Let’s break it down further to help you understand the science behind food intolerance and how it’s different from allergies.
Defining Food Intolerance
Food intolerance occurs when your body struggles to digest certain foods or reacts poorly to specific components within them. Unlike food allergies, which involve an overactive immune response, food intolerance is a physiological issue. It’s often caused by:
Enzyme deficiencies. Some people lack the enzymes necessary to break down certain foods. For example, lactose intolerance results from a shortage of lactase, the enzyme needed to digest lactose, a sugar found in milk.
Chemical sensitivities. Certain natural or added chemicals in food can trigger symptoms. For instance, some people react badly to histamines in cured meats or monosodium glutamate (MSG) in processed foods.
Instead of causing an immediate immune response, these issues usually lead to digestive discomfort or other symptoms hours after eating. This delayed reaction often makes it harder to pinpoint which food is causing the trouble.
Food Intolerance vs Food Allergy
It’s easy to confuse food intolerance with a food allergy, but they’re fundamentally different. The main distinction lies in the body systems involved and the type of reaction they trigger.
1. Immune system involvement. Food allergies involve the immune system. When you have an allergy, your body mistakes a harmless food protein as a threat and produces antibodies to fight it off. This can set off a series of reactions that may include hives, swelling, or even life-threatening anaphylaxis. Food intolerance, by contrast, has nothing to do with the immune system.
2. Severity of symptoms. While food intolerance can cause significant discomfort, it’s rarely dangerous. The symptoms, like bloating or headaches, are usually inconvenient rather than life-threatening. Allergies, however, can escalate quickly and require immediate medical attention.
3. Onset of symptoms. Allergy symptoms often show up within minutes of eating the offending food, whereas food intolerance symptoms may take hours or even an entire day to appear.
Think of it like this: a food allergy might feel like an alarm system that overreacts to the tiniest threat, while food intolerance is more like a clogged drain—annoying, but not inherently dangerous.
Understanding these differences is crucial, especially when managing symptoms and knowing when to seek medical advice. By separating intolerance from allergies, you’re better equipped to make informed food choices for your health.
What Are The Common Symptoms Of A Food Intolerance
Spotting the signs of food intolerance can be challenging, especially as symptoms often overlap with other conditions. For many, the effects can range from bothersome digestive issues to less obvious non-digestive problems, making them hard to connect to a specific food. Below, let’s explore the common food intolerance symptoms to watch out for and why they can sometimes take time to appear.
Digestive Symptoms
Most food intolerances revolve around digestion, leading to symptoms that can disrupt your day-to-day life. These symptoms usually start after eating but may not always appear immediately. Common digestive signs include:
Bloating - Feeling uncomfortably full or swollen, especially after meals, is a hallmark sign. It’s often caused by undigested food fermenting in your digestive system.
Gas - Excessive gas or flatulence can signal that your body is struggling to break down certain foods properly.
Diarrhoea - Loose stools often point to a food your gut can’t process. For instance, lactose intolerance commonly triggers diarrhoea after consuming dairy.
Stomach pain or cramps - Persistent or sudden stomach discomfort, usually felt after eating certain foods, may indicate intolerance. The pain can range from mild to severe and is often accompanied by other symptoms like nausea.
If you frequently deal with these issues, it might be worth keeping a food diary to identify potential culprits.
Non-Digestive Symptoms
Food intolerance doesn’t just affect your stomach—it can also create symptoms in other areas of your body. These non-digestive signs are often overlooked but can be just as disruptive:
Migraines or headaches - Some substances, like histamines or caffeine found in certain foods, can trigger persistent headaches or migraines in susceptible people.
Fatigue - Ongoing tiredness, especially after meals, could be your body’s way of reacting to a food it struggles to process.
Skin issues - Conditions like eczema, hives, or redness can sometimes be linked to food intolerance. Gluten or dairy are common irritants for many people.
Joint pain - Inflammation caused by food intolerance may lead to achy or stiff joints, particularly in people sensitive to gluten or additives.
These symptoms make food intolerance harder to detect since they don’t always feel connected to your meals.
Delayed Onset of Symptoms
Unlike allergies, food intolerance symptoms don’t usually show up straight away. They can take hours—or even days—to fully appear, which complicates identifying the offending food. This delayed reaction happens because the body needs time to process the food before symptoms develop.
For example:
A meal containing lactose may cause bloating the next morning, making it harder to link the symptom to what you ate.
Reactions to chemical additives like MSG could take up to 48 hours, leading to confusion about the root cause.
The key to untangling this delayed response is tracking what you eat and how you feel over time. Understanding patterns can help you pinpoint the foods causing problems.
Knowing the possible digestive and non-digestive symptoms—and recognising that they might not appear right away—will give you a clearer idea of what food intolerance looks like. This knowledge is the first step towards managing it effectively.
Common Foods That Trigger Food Intolerances
Food intolerance isn't a "one-size-fits-all" issue. While some may digest certain foods without any problem, others find those same foods hard to handle. Surprisingly, a handful of everyday foods are responsible for the majority of food intolerance cases. Let’s explore these common triggers and why they cause issues for so many people.
Dairy Products
Dairy is often a top culprit for food intolerance, with lactose intolerance being one of the most widespread examples. Lactose is the natural sugar found in milk and dairy products like cheese, yoghurt, and cream. For people with a lactose intolerance, their body lacks enough lactase—the enzyme necessary to break down lactose during digestion.
When undigested lactose reaches the colon, it ferments, leading to symptoms such as:
Bloating
Diarrhoea
Gas or flatulence
It’s estimated that over 65% of the global population has some degree of lactose intolerance, especially in adulthood. It’s even more common in individuals from Asian, African, and Indigenous backgrounds due to lower lactase production as they age.
The good news? Many people can still tolerate small amounts of dairy or switch to lactose-free options. Non-dairy alternatives such as almond or oat milk can also be excellent substitutes.
Gluten-Containing Foods
Gluten, a protein found in wheat, barley, and rye, is another common source of food intolerance. While gluten intolerance shares some similarities with coeliac disease, it’s essential to differentiate the two.
1. Coeliac disease is an autoimmune condition that damages the small intestine when even a trace of gluten is consumed. It involves an immune response and can lead to long-term complications if untreated.
2. Gluten intolerance, or non-coeliac gluten sensitivity (NCGS), does not involve the immune system or cause intestinal damage. However, it can still trigger uncomfortable symptoms like bloating, fatigue, headaches, and stomach pain.
Some people find gluten-containing foods—think pasta, bread, and cereals—particularly hard to digest because their bodies simply don’t tolerate gluten well. Gluten-free diets have grown in popularity, offering plenty of new food choices for those avoiding it. If your symptoms ease when you cut gluten out, it’s worth exploring this further with a healthcare provider.
Fructose Intolerance: Some people have trouble absorbing fructose, a natural sugar found in fruits, honey, and some vegetables. This can lead to gas, cramps, or diarrhoea, especially after eating fructose-heavy foods like apples or honey.
Histamine Intolerance: Found in aged or fermented foods like cheese, wine, and processed meats, histamine can cause reactions like flushing, headaches, or even a racing heart in people who can’t break it down properly.
Food Additive Intolerances: Artificial additives like preservatives, food colourings, or MSG (monosodium glutamate) can also trigger reactions in sensitive individuals.
Other Common Triggers
Beyond dairy and gluten, there are several other foods that frequently cause intolerance. These can vary widely from person to person, but some of the most common offenders include:
Soy: Found in products like soy milk, tofu, and processed foods, soy intolerance may cause bloating, diarrhoea, and even fatigue.
Eggs: Egg whites, in particular, can trigger digestive discomfort for some. Symptoms may include upset stomach or gas.
Nuts: While nut allergies are well-documented, nut intolerances—especially to peanuts or tree nuts—can also cause milder symptoms like cramping or nausea.
In some cases, it’s not always the main ingredient but rather hidden components in processed foods. This makes food labels your new best friend.
If you suspect these foods cause trouble, consider trying an elimination diet—removing one trigger food at a time to monitor your body’s reaction. It takes patience but can help you uncover the root of your symptoms.
By identifying foods that may not agree with your body, you’ll be better prepared to take control of your health and avoid unnecessary discomfort
What Happens If You Keep Eating The foods you're Intolerant to?
Consistently eating foods you're intolerant to, while not life-threatening like a food allergy, can cause unpleasant symptoms like digestive issues, fatigue, and potentially lead to longer-term health problems.
Here's a more detailed explanation:
Common Symptoms:
Digestive issues: Bloating, gas, diarrhea, abdominal pain, nausea, vomiting.
Other symptoms: Fatigue, headaches, migraines, skin rashes, and joint pain.
Long-Term Effects:
Damage to the gut lining: Repeated exposure can damage the lining of your small intestine, potentially hindering nutrient absorption.
Increased risk of new sensitivities: The damage to the gut lining can increase the risk of developing new food sensitivities
How to Identify and Manage Food Intolerance
Identifying and managing food intolerance can feel overwhelming at first, but it’s all about taking a closer look at your body’s signals. Pinpointing the culprits often requires a mix of observation, testing, and support from healthcare professionals. Here’s how you can take practical steps to figure out what’s bothering your system and regain control over your diet and well-being.
Keeping a Food Diary
A food diary is one of the simplest yet most effective tools for spotting food intolerance symptoms. It allows you to track potential patterns between what you eat and the symptoms you experience.
Here’s how to get started:
1. Log everything you eat and drink. Be specific. Note the ingredients of meals, snacks, and even beverages.
2. Record symptoms as they occur. Include the time they start, how severe they feel, and what type of discomfort you notice, whether it’s bloating, headaches, skin reactions, or fatigue.
3. It's also worth noting that if your toilet habits change, whether you are pooping normally or experiencing constipation or diarrhoea, you should consider this. Has the consistency of your stool changed? This has been crucial for me. I always know something isn’t quite right if my stool changes. Your body will continually signal when something is amiss, so pay attention.
4. Pay attention to timing. Remember, symptoms of food intolerance often have a delayed onset. Note any reactions from hours to even a day after eating something.
Over time, patterns may start to emerge. For instance, if your stomach bloats after cheese-heavy meals, it could suggest an intolerance to lactose. A food diary not only helps you recognise such connections but also provides useful information to share with a healthcare professional for a deeper analysis.
I started off doing this process, but it can be quite a lengthy exercise, often leaving me with more questions than answers. I used to enjoy peanut butter on toast with honey and bananas every morning.
When I logged this in my diary, I was convinced it was the gluten in the bread that I was intolerant to. It turns out I’m intolerant to bananas, peanuts, and yeast, and I shouldn’t be eating any sugar due to the overgrowth of yeast in my colon, not gluten.
Additionally, I have eight other intolerances, so I understand that this process can be a long one. Nevertheless, it's a good place to start.
Elimination Diets
Elimination diets are a more structured way to confirm food intolerances. This involves removing specific foods from your diet for a set period to see if your symptoms improve. If they do, you can gradually reintroduce foods one at a time to pinpoint the problem.
Follow these steps for success:
1. Choose potential triggers. Based on your food diary, identify likely suspects (e.g., dairy, gluten, soy).
2. Cut these foods out completely. Commit to removing them from your diet for at least 2–4 weeks. Strictness is key—accidentally consuming even a trace of the food might skew your results.
3. Monitor your symptoms. If symptoms ease during the elimination phase, that’s a strong clue the food could be the cause.
4. Reintroduce foods gradually. Add one food back at a time over several days, tracking your body’s reaction closely.
This method requires patience but is highly effective. Think of it like detective work: eliminate the suspects, observe the outcome, and narrow it down to the real culprit.
I tried this process, but it did not work for me when reintroducing my intolerant foods. I realized that I had an underlying problem that couldn't be resolved with just an elimination diet. If you find yourself in a similar situation, don't be disheartened; it may be beneficial to work with a healthcare professional to discover the root cause of your issues.
My specific problem is a leaky gut, along with an overgrowth of yeast in my colon. I have struggled with eating disorders since my teenage years, and years of using numerous slimming pills, laxatives, and purging likely contributed to my condition.
How to Test for Food Intolerances
If observation and elimination diets don’t give you clear answers, testing can help. Various companies are offering at-home tests that might provide insights into potential food intolerances.
Some popular options include:
YorkTest: Offers personalised testing for common intolerances like dairy, gluten, and more.
Everlywell: Provides mailed kits for food sensitivity testing based on IgG antibody responses.
Lifelab Testing: Specialises in both food intolerance and allergy tests, making it easier to differentiate between the two.
Intolerancelab: A UK-based service that examines your body’s reaction to over 300 foods and drinks.
While these tests can be helpful, it’s important to understand their limitations. They often focus on sensitivities rather than medically-proven intolerances and can sometimes yield false positives. Always interpret the results with caution and look to healthcare professionals for confirmation.
Consulting a Healthcare Professional
When in doubt, seeking advice from a healthcare professional is the gold standard for diagnosing and managing food intolerance. A dietitian, nutritionist, or doctor can provide expert guidance along the way.
Here’s why this step is vital:
1. Accurate diagnosis. Professionals can rule out more serious conditions like coeliac disease or irritable bowel syndrome (IBS) that may mimic food intolerance symptoms.
2. Tailored advice. Based on your history, they can personalise recommendations, helping you create a balanced diet without unnecessary restrictions.
3. Testing support. If needed, they may arrange clinical tests, such as lactose breath tests or enzyme deficiency assessments, to confirm intolerance more precisely.
4. Long-term management. They’ll also guide you on how to maintain nutritional balance if eliminating certain foods entirely.
It’s tempting to follow online advice or rely solely on at-home tests, but a qualified professional ensures you’re not guessing with your health. After all, proper support can make all the difference in managing food intolerance and living a more comfortable life.
If you believe your symptoms are the result of a classic allergy rather than a food intolerance, speak to your GP for referral to an NHS-approved diagnostic IgE testing facility, which also offers professional dietetic support.
By combining observation, testing, and expert input, you’ll have the tools needed to identify which foods are causing problems and take practical steps to manage them. Remember, finding answers takes time, but every step brings you closer to feeling better and healthier.
Long-Term Strategies for Living with Food Intolerance
Living with food intolerance can feel limiting, but it doesn’t mean you have to give up flavour or nutrition. By making informed choices and adjusting daily habits, you can enjoy diverse meals while avoiding discomfort. The key lies in preparation, awareness, and a willingness to explore new options.
Reading Labels and Understanding Ingredients
Packaged foods can be a minefield for those with food intolerances. Hidden triggers are often tucked away under unfamiliar ingredient names, which can catch you off guard if you're not careful. Learning how to read labels thoroughly is your first line of defence.
Know what to avoid. Make a list of common culprits related to your intolerance. For instance, lactose might be hidden in ingredients like whey, casein, or milk solids.
Learn alternative names. Gluten, for example, can hide under terms like malt, barley extract, or hydrolysed wheat protein.
Look for allergy and intolerance labels. Many products now include "may contain traces of..." warnings. While these labels are great for allergies, intolerance sufferers need to look deeper into the full ingredient list.
Focus on processed foods. Ready-to-eat meals, sauces, dressings, and snack bars often include hidden additives like MSG, preservatives, or even gluten-based thickeners.
A savvy habit. Always take a glance at the “contains” section on food labels—it condenses the top allergens and gives you an extra level of confidence before purchasing.
Substituting Trigger Foods
Once you identify your trigger foods, it’s essential to figure out how to replace them in your meals without feeling like you’re missing out. Thankfully, the market offers plenty of alternatives, leaving you room to experiment and find new favourites.
Dairy alternatives: If you’re lactose intolerant, swap cow’s milk for almond, oat, soy, or lactose-free milk. Cheese lovers can enjoy coconut-based or cashew cheeses, while dairy-free yoghurts are equally delicious with fruit.
Gluten-free grains: Are you missing bread or pasta? For baking or cooking, try gluten-free alternatives like rice, quinoa, millet, or gluten-free flours (almond flour, coconut flour, and buckwheat).
Egg replacements: For those intolerant to eggs, flaxseed or chia seeds mixed with water can work as a binder in baking. Alternatively, mashed bananas or applesauce can provide moisture in cakes or muffins.
Soy replacements: For soy sensitivity, replace soy sauce with tamari or coconut aminos. Seek out plant-based protein sources such as lentils, beans, or pea protein powders.
Sugar substitutes: Intolerant to fructose or artificial sweeteners? Stick to natural options like maple syrup, coconut sugar, or honey if they don’t irritate your system.
Focus on adaptability when creating recipes.
A recipe that calls for a single problematic ingredient often has more than one replacement option. Swapping not only allows you to enjoy your favourite dishes but can also introduce you to healthier and more varied nutritional choices.
I offer consultations to help you if you have multiple intolerances and are unsure of what to eat after your recent diagnosis. Take a look at my food freedom package.e here.
Discover some of my most popular recipes, articles, and resources on my website designed to make your life a little bit easier. Click on the pictures to go directly to the resource.
Maintaining Balanced Nutrition
One of the biggest challenges of food intolerance is maintaining balanced nutrition, especially if you have to remove an entire food group. The trick is to find other foods rich in the same nutrients to avoid deficiencies.
Here’s how to ensure your body gets what it needs:
1. Prioritise variety. Don’t fall into the trap of eating the same "safe" foods every day. Explore fruits, vegetables, lean proteins, grains, and nuts that you tolerate well.
2. Replace lost nutrients. If you’re cutting out dairy, ensure you’re getting enough calcium from fortified plant milk, leafy greens like kale and spinach, or foods like almonds and tofu. Similarly, those avoiding gluten should include fibre-rich foods like quinoa, brown rice, and legumes.
3. Stay mindful of vitamins. Avoiding certain foods could leave you low in essential vitamins like vitamin D or B12. Consider taking supplements after consulting your doctor or dietitian.
4. Plan balanced meals. Divide your plate into healthy portions: half for non-starchy vegetables, a quarter for proteins, and a quarter for tolerable starches or grains.
5. Prep and plan. Having pre-planned meals or snacks on hand prevents you from grabbing foods that might upset your system during busy days.
It’s also worth recalling that no single food holds the key to health. Balance and moderation over time are far more effective than fretting over every detail in your diet. Think of it like assembling a jigsaw puzzle—each piece matters, but the bigger picture is what counts.
While adjusting to life with a food intolerance takes effort, it’s far from impossible. Armed with knowledge, creativity, and a willingness to try new things, you can curate a diet that both supports your health and brings you joy at the table.
Please take a look at some of my free-from recipes below.
How Do Food Intolerances Develop?
Food intolerances don’t usually appear out of nowhere—they’re the result of changes in your body and how it processes food. While genetic and environmental factors play a big role, other elements like gut health, inflammation, and lifestyle choices can also tip the balance. Let’s look closer at some of the mechanisms behind why food intolerances develop.
Gut Microbiome and Intolerances
Your gut microbiome is a bustling community of bacteria, fungi, and other microorganisms living in your digestive system. These tiny organisms help break down food, absorb nutrients, and even regulate your immune system. When the microbiome is balanced, everything runs smoothly. However, when it’s disrupted—a condition called dysbiosis—it can lead to food intolerances.
But how does this happen?
Loss of Diversity: A healthy gut microbiome thrives on a variety of microorganisms. Poor diet, stress, or antibiotics can reduce this diversity, making your gut less effective at breaking down certain foods.
Weakened Digestive Support: Some gut bacteria produce enzymes that help digest specific compounds, like lactose or certain fibres. Without enough of these helpful bacteria, foods that were once easy to tolerate can start causing issues.
Barrier Weakness: Your gut lining acts as a barrier, preventing harmful substances from entering your bloodstream. Dysbiosis can weaken this lining, contributing to digestive problems and even low-grade inflammation, which we’ll explore next.
Think of your gut microbiome as a team. If key players are missing or underperforming, the whole system struggles.
Chronic Inflammation and Intolerances
Inflammation is your body’s way of fighting off threats, but when it becomes chronic, it can disrupt normal processes—especially digestion. Persistent inflammation in the gut can damage cells in the digestive lining, reduce enzyme production, and make it harder for your body to tolerate certain foods.
Cellular Damage: Chronic inflammation wears away at the gut lining, leaving it more permeable. This is commonly called "leaky gut," and it means larger food particles might escape into the bloodstream, triggering an intolerance-like reaction.
Interrupted Enzyme Production: Inflammation around your liver or pancreas—organs that help produce digestive enzymes—can interfere with their output, leading to difficulties processing foods like lactose or fats.
Delayed Healing: A constantly inflamed gut is slower to repair itself, making ongoing digestive struggles more likely.
Inflammation is like an alarm that won’t turn off. Over time, it can wear down your digestive system’s ability to handle foods that were once no problem.
Impact of Age and Lifestyle
As you get older, your body changes, and food tolerances that you’ve had for years may start to wane. Lifestyle factors, from stress levels to sleep habits, also contribute to how well your digestive system operates.
Ageing and Enzyme Decline: Your body naturally produces fewer digestive enzymes as you age. For instance, it’s common for lactase production to decline in adulthood, leading to lactose intolerance in people who were able to digest dairy in their younger years.
Sedentary Habits: Regular movement helps your digestive system stay efficient, while a sedentary lifestyle can slow digestion and increase bloating or discomfort after meals.
Poor Diet: Processed foods, low-fibre meals, and excessive sugar can strain your digestive system over time, reducing its resilience. In contrast, a nutrient-rich diet helps maintain your body’s ability to break down and absorb a variety of foods.
Stress and Sleep Deprivation: Stress affects your gut-brain connection, while poor sleep disrupts your body’s natural repair processes. Together, these factors can weaken digestive health and amplify food sensitivities.
Your age and daily habits are like the foundation of a house. If the foundation weakens, cracks (in this case, intolerances) are more likely to form.
By understanding these contributing factors—gut health, chronic inflammation, and the effects of age and lifestyle—you can start piecing together why food intolerances develop and what might help manage them. This awareness is essential for addressing symptoms and making informed decisions about your diet and health.
How To Get to The Root Cause Of Your Food Intolerance
Healing the root cause of your food intolerance.
I completely changed my diet due to multiple food intolerances, which include dairy, mushrooms, bananas, yeast, peanuts, cashews, pistachios, tomatoes, peppers, aubergine, and tobacco (any nightshade vegetables). For ten years, I managed these intolerances while also dealing with severe IBS symptoms. After consulting a kinesiologist, I discovered that I had a leaky gut and an overgrowth of yeast in my colon.
I was advised to adopt a starch-free, sugar-free, caffeine-free, and carb-free diet, in addition to eliminating wheat and all the other foods I couldn’t consume due to my intolerances. Since making these changes, I have started incorporating many gut-healthy foods into my diet. Bone broth, a high-quality broad-spectrum probiotic, and supplements like L-glutamine and zinc have made a significant difference.
While it is possible to live with food intolerances, they can also be healed. It's definitely worth pursuing this path and working with a qualified nutritionist or healthcare professional. Healing your gut is a long journey, but it is possible and may take a few years. All I know is that after adopting these changes, my symptoms have disappeared, and that makes the restrictions worthwhile because I can finally feel like a normal person, free from a gassy stomach, rashes, and IBS symptoms.
To Wrap Up
Understanding food intolerance symptoms is an essential step towards improving your health and overall well-being. By recognising the signs, identifying triggers, and taking meaningful steps to manage your diet, you can significantly reduce discomfort and lead a more balanced life.
Don’t hesitate to consult with a healthcare professional if symptoms persist or feel overwhelming. Their expertise can provide clarity and ensure you’re making safe, informed decisions.
Your health journey starts with listening to your body. Take action, stay curious, and never underestimate the difference it can make to feel truly in control of what works best for you.
If you need help with your intolerances, such as figuring out what to cook, suitable ingredient swaps, or recipes, take a look at my food freedom coaching package for more information. Click here.
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