CP Tips | The 8 Most Common Food Allergies

Food allergies occur when the body’s immune system abnormally reacts to a food as if it were a threat. Instead of digesting the food normally, the immune system responds by launching an attack against the ‘foreign’ invader, releasing antibodies (or defense proteins) and triggering an inflammatory response. This reaction is what ultimately brings about the symptoms of a food allergy which can range from mildly unpleasant to severe and potentially life-threatening.  – Andrea Hill, BASc, MSc, Holistic Nutrition Educator

Here are the eight most common food allergies. Know what to avoid, which foods may contain these potential allergens, and what to use as a substitute in its place. Always read the ingredient list of any food product before buying it to determine its safety.

EGG

Foods to Avoid: Eggs, including both the egg white and the egg yolk; eggnog, mayonnaise and meringue desserts.

Common Hidden Sources: Baked goods, egg substitutes, pasta and egg noodles, marshmallow fluff (in jars), nougat, marzipan and surimi (imitation crabmeat).

Food Swaps

• Swap eggs in baking recipes with a flax or chia ‘egg’ (Combine 1 tablespoon ground flax/chia seeds and 3 tablespoons water = replaces 1 egg);
• Swap scrambled eggs for scrambled tofu with black beans, salsa and shredded cheese (sprinkle a little turmeric on the tofu for natural colour and an anti-inflammatory kick!);
• Swap mayonnaise on a sandwich or a wrap with hummus, mashed avocado, pesto or a vegan (egg-free) mayonnaise like Follow Your Heart® brand;
• Swap ice creams for equally-satisfying dairy-free brands like Artic Zero®, So Delicious®, Luna & Larry’s® Coconut Bliss and Almond Dream®.

MILK

Foods to Avoid: Cow’s milk, including condensed and evaporated milk, cream, half-and-half, dry or powdered milk, butter, buttermilk, cheese, cream cheese, cottage cheese, yoghurt, sour cream, ice cream, sherbet, puddings and custards. 

Common Hidden Sources: Deli meats, hot dogs, sausages, vegetarian ‘meat’ products (i.e. veggie burgers, veggie dogs), chocolate, margarine spreads, ‘dairy-free’ creamers (can contain milk derivatives), sandwich breads and yeast breads, protein bars, boxed cereals, salad dressings and dips.

Food Swaps

• Swap regular milk for any dairy-free milk beverage, including rice milk, soy milk, coconut milk, almond and cashew milk, pea milk, flax and hemp seed milk;
• Use extra-virgin olive oil, mashed avocado, or dairy-free margarine spreads like Earth Balance® Natural Spreads instead of butter on bread;
• Swap regular cheese in a lasagne or sandwich for dairy-free cheese brands like Daiya® and Tofutti®;
• Sprinkle Nutritional Yeast (a great vegetarian source of vitamin B12 and protein!) over popcorn or pasta instead of Parmesan cheese;
• Swap regular yoghurt for dairy-free yoghurts made from almond milk, coconut milk and soy milk;
• Satisfy that ice cream fix with sorbet or dairy-free ice creams made from almond milk, coconut milk and soy milk like So Delicious®, Luna & Larry’s Coconut Bliss® and Almond Dream® brands.

WHEAT

Foods to Avoid: Wheat-based breads, pasta, crackers, cereal, flour tortillas, wheat germ, spelt, farro, couscous, bulgur, kamut, wheat bran, wheat berries, einkorn, emmer, triticale, sprouted grain products (like Ezekiel®), matzo, semolina and durum wheat.

Common Hidden Sources: Seitan (wheat gluten ingredient common in vegetarian products), soy sauce, surimi (imitation crabmeat), rye breads (unless labelled 100% rye), baked goods, cookies, granola bars, hot dogs, most sausages, deli meat, modified starch, commercial salad dressings and ice cream desserts.

Food Swaps

• Swap wheat-based pastas for gluten-free* pastas (made with blends of quinoa, corn, rice, amaranth, buckwheat, red lentils and black beans)

• Swap couscous in salads for quinoa, millet, or brown rice;

• Swap 100% wheat breads for gluten-free breads or 100% rye bread (check the ingredients to ensure no wheat ingredients);

• Swap wheat flour tortillas for corn tortillas;
• Swap soy sauce for Coconut Aminos® or a gluten-free tamari sauce in Asian-inspired dishes;
• Swap wheat-based vegetarian products for homemade black bean or lentil burgers, tofu, or tempeh dishes;

• Swap 100% bran and other wheat-based cereals for oatmeal, oat bran, cream of rice, or gluten-free breakfast cereals;
• Look out for vegetarian product brands that are free of wheat and gluten like Beyond Meat®, Hilary’s®, select Amy’s® Organic, select Dr. Praegers®, and select Quorn®.

Note: Wheat-free does not mean gluten-free; they are not the same. If you need to avoid gluten, you must avoid all wheat, barley and rye grains. If you have a wheat allergy (but are not sensitive to gluten), you can eat barley and rye.

SOY

Foods to Avoid: Anything made from soy, including soy milk, tofu or bean curd, tempeh, edamame (soy beans), soy nuts, soy sauce, teriyaki sauce, miso, soy protein isolate, soy nut butter and soy oil.

Common Hidden Sources: Hydrolyzed or Textured vegetable protein (TVP, common soy ingredient in processed vegetarian products), canned tuna, infant formulas, vegetable starch and vegetable broth (ingredients that ‘may contain’ soy), mono- and di-glycerides.

Food Swaps

• Swap regular soy sauce in a stir-fry for a soy-free seasoning sauce like Coconut Aminos®;
• Swap soy milk with regular cow’s milk (if tolerated) or any other plant-based milk beverage like almond milk, rice milk and hemp seed milk. (Swapping soy milk for a pea protein milk like Ripple® would supply just as much protein as soy milk per one-cup serving, compared to other non-dairy milk beverages which offer less than one gram protein per serving);
• Swap tofu for paneer (pressed Indian cheese, dairy-based), chickpeas, beans, or lentils in curry dishes, soups, chili or stews;
• Try soy-free vegetarian products like Quorn® and Hilary’s® for veggie burgers and veggie mince;
• Use peanut butter, almond butter, or sunflower seed butter instead of soy nut butter on toast or crackers.

Symptoms of a Food Allergy

Source: Food Allergy Research and Education Organisation

Mild to moderate symptoms may include one or more of the following:

• Hives (red, swollen, itchy areas on the skin)
• Eczema flare (a persistent dry, itchy rash)
• Redness of the skin, particularly around the  mouth or eyes
• Itchy mouth or ear canal
• Nausea or vomiting
• Diarrhea
• Stomach pain
• Nasal congestion or a runny nose
• Sneezing
• Slight, dry cough
• Odd taste in mouth

Severe symptoms may include one or more of the following:

• Swelling of the lips, tongue, and/or throat that blocks breathing
• Trouble swallowing
• Shortness of breath or wheezing
• Turning blue
• Drop in blood pressure (feeling faint, confused, weak, passing out)
• Loss of consciousness
• Chest pain
• A weak or ‘thready’ pulse
• Sense of ‘impending doom’

Sources referred to in article:

foodallergy.org/common-allergens/peanut

foodallergy.org/common-allergens/tree-nut

acaai.org/allergies/types/food-allergies/types-food-allergy/tree-nut-allergy