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How to Meal Prep to Avoid Common Food Allergies

Learning how to meal prep to avoid common food allergies is great not just for yourself but if you ever cook for others. Even if you don’t have a food allergy, coworkers or family members might. Some food allergies can be so severe they can’t even be in the same room as someone consuming the triggering food. You may even have intolerances without recognizing that’s what it is. Knowing common food allergies and what to look out for can make the difference in someone enjoying your food or breaking out in hives.

Food Allergies vs Intolerance

Both allergies and intolerances to ingredients both create a reaction; they are not actually the same physiological response. Food allergies involve an immune system response that can range from mild to severe, from hives to anaphylaxis. These can be deadly and need to be taken very seriously. Food intolerances are more often related to a digestive bodily response. Your struggles to break down certain foods and it responds with discomfort, bloating, and diarrhea. You may have intolerances without ever putting two and two together that specific ingredients are leading to your discomfort. Whether it’s dairy or acidic foods, there are tons of foods that can cause a response. We’re focused on allergies in this article though.

Understanding Common Food Allergens

Most adults know that they have a food allergy but new allergies can develop or you may have kids that are new to certain foods. This list of common food allergens and their symptoms will help you identify signs.

common food allergies to avoid
  • Milk: Symptoms may include hives, swelling, difficulty breathing, or gastrointestinal distress.
  • Eggs: Symptoms may include skin rashes, nasal congestion, stomach pain, or anaphylaxis in severe cases.
  • Peanuts: Symptoms often include skin reactions like redness or hives, itching, throat tightness, or difficulty breathing.
  • Tree nuts (e.g., almonds, walnuts, cashews): Reactions may include swelling, difficulty swallowing, vomiting, or anaphylaxis.
  • Fish: Symptoms may include nausea, wheezing, swelling, or hives.
  • Shellfish (e.g., shrimp, crab, lobster): Common reactions include itching, swelling, difficulty breathing, or gastrointestinal upset.
  • Wheat: Symptoms may include hives, nasal congestion, digestive issues, or in some cases, celiac disease.
  • Soy: Reactions may include flushing, itching, stomach pain, or diarrhea.
  • Sesame: Symptoms often include hives, swelling, nasal congestion, or severe reactions like anaphylaxis.

Tips for Safe Meal Prepping to Avoid Common Allergies

If you meal prep your lunch for school or work, you may be eating near someone with a severe reaction to certain foods. If you share food or plan on cooking for a group, learning to meal prep to avoid common allergies can make someone’s day. People with common food allergies get used to having to skip the potluck so make something that everyone can enjoy and they’ll appreciate it. 

dirty cutting board cross-contaminating surfaces making it impossible to meal prep to avoid common food allergies
  1. Cross-Contamination Prevention: cross-contamination can happen very quickly and subtly. Anytime you’re cooking with an ingredient, the allergens can be passed from one surface to another. For people with severe allergic reactions, this is enough to cause a reaction.
    • Use separate cutting boards, utensils, and containers for allergen-free meals.
    • Wash hands, surfaces, and tools thoroughly between uses.
    • Store allergen-free meals in clearly labeled containers to prevent mix-ups.
  2. Ingredient Substitutions: this is a great way to meal prep for food allergies without sacrificing flavors. These simple substitutions can open up entire cuisines and always impress coworkers.
    • Wheat flour can be replaced with gluten-free alternatives like almond flour, coconut flour, or oat flour (if oats are certified gluten-free).
    • Instead of traditional milk, use plant-based milk like almond, coconut, or oat milk (if no nut allergies exist).
    • Substitute eggs with flaxseed or chia seed mixtures (1 tablespoon flaxseed/chia seed + 3 tablespoons water = 1 egg).
  3. Read Labels Diligently: This may not be as obvious to everyone. If you’re not used to cooking allergy safe food, you may not know what to look out for.
    • Be vigilant about processed foods, sauces, and seasonings, which can contain hidden allergens.
    • Look for certifications such as “gluten-free” or “peanut-free” for added safety.
    • Don’t always trust the front of the package to tell the full story, read the ingredients list

Cuisines to Approach with Caution

Certain cuisines commonly use allergenic ingredients, so it’s wise to prepare these dishes with extra care:

  • Asian cuisines: Typically uses a  lot of Soy, peanuts, sesame, and shellfish and some can be substituted while other recipes simply require the ingredient for the core flavor. Consider your eaters and what they’re allergic too before preparing Asian food.
  • Italian cuisine: Italian food uses a lot of Dairy (cheese, butter) and wheat (pasta, bread) however these can be easily substituted and essentially taste the same. 
  • Mediterranean cuisine: Many recipes often include tree nuts (like pine nuts in pesto), sesame (in tahini), and dairy. Sometimes they’re important to flavor but you can usually substitute them without much issue.

Remember, you may not have food allergies but someone near you or eating your food may. Meal prepping to avoid common food allergies can be as easy as one simple change. A small adjustment to avoid someone having a severe reaction is worth it.

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