In today’s world food allergies have become quite common with the most popular allergies being peanut, gluten, and dairy allergies. A recent study indicates that more than eight percent of children in the U.S. (nearly six million) have a food allergy.
In honor of the 15th annual Food Allergy Awareness Week May 13-19, we’re going to run through the three most common food allergies: What they are, what to avoid and what to substitute. There is of course a way more information out there, but here’s a QUICK guide for families who don’t know much about food allergies but who may have friends who have them. This post is a way for all of us to be more educated and understanding when we prepare food for those with food allergies.
Dairy allergy
- What is it: Dairy is the most common food allergy in American children affecting about 2.5 percent of all children. Within the dairy category there are many variations of this allergy but the most widespread is cow’s milk. The other common issue is lactose intolerance, which is sensitivity to the sugars found in milk. If you are lactose intolerant you can still have dairy, but you need to find products that are lactose-free (check the labels).
- What to avoid: Cow’s milk products: milk, yogurt, ice cream, butter, etc. If you are lactose intolerant avoid dairy products with lactose. Also watch baked goods as most are made with dairy.
- What to substitute: Sheep’s and goat’s milk (if approved by your doctor), almond milk, soymilk, rice milk and lactose-free milk.
Gluten Intolerance – Celiac
- What is it: Celiac disease, also known as gluten intolerance, is a genetic disorder that affects at least 1 in 133 Americans. In addition to Celiac, many people also have gluten sensitivity. So while they aren’t intolerant to gluten, they easily bloat and get headaches or stomachaches when they eat gluten and therefore may choose to avoid eating it.
- What to avoid: Wheat products such as cereals, crackers, pasta, breads, cookies, cakes, and other baked goods. Check the label on items such as ice cream, ketchup, and mayonnaise as they may contain gluten as well.
- What to substitute: Corn, potatoes, soy and rice. Gluten-free foods are now widely available at grocery stores and restaurants in most cities so they are easy to find in today’s world. And don’t worry, you can still have bread (gluten-free), crackers (rice based) and chips (corn chips).
Peanut/Nut Allergy
- What is it: According to PeanutAllergy.com a peanut allergy is “a severe, usually rapid, reaction to the ingestion of peanuts.” Peanuts are a groundnut so if you have this allergy you may still be able to eat tree nuts (almonds, pecans, etc), but many people are allergic to both. The good news is approximately 20 percent of infants with a peanut allergy outgrow the allergy. Some people are only affected by peanuts when eating them directly while others have an airborne allergy. If you have grade-school aged kids this is probably a common topic brought up if there is someone in school or your child’s class with this allergy.
- What to avoid: Any foods that may contain peanuts. Beyond the very obvious ones such as peanuts themselves and peanut butter, check the labels as many foods such as crackers, cookies and breads can contain peanuts in them or they are manufactured or processed at a plant that also processes peanuts.
- What to substitute: Sunflower, almond or cashew butter and any products (chocolate, cookies, etc. that say “peanut free”)
Is your family affected by allergies? How has it changed your family’s diet?
