Food allergy happens when your body’s immune system starts to mistakenly react to specific proteins in food, thinking it’s harmful. This results in triggering symptoms such as swelling, hives, and breathing difficulties. Moreover, it also leads to life-threatening anaphylaxis. If you often face food allergies, you need to follow a strict dietary practice and avoid allergenic food to manage your health and prevent severe reactions. The impact on your health can differ from mild digestive discomfort to potentially fatal allergic responses, which is completely based on the severity.
Food allergy is defined as an immune system reaction that occurs soon after you have consumed certain food items. As the immune system finds some proteins harmful, it starts producing antibodies and activates the attack mechanism, causing allergic reactions.
In this blog, we will discuss the most common food allergens and ways to manage them.
What is Food Allergy?
A food allergy is defined as an immune system response to certain food; on the other hand, a food intolerance is defined as a chemical reaction to food. The immune system mistakenly identifies certain foods as harmful by producing antibodies that attack the food. This mechanism is called an immune response.
When a person eats, touches, or inhales a food allergen, the immune system produces a type of antibody called immunoglobulin E (IgE), which attaches to immune system cells. The allergen binds to the IgE antibodies, leading to the release of chemicals, such as histamine, into the bloodstream. These chemicals are responsible for causing allergy symptoms.
How Food Allergies Develop?
Food allergies develop both through genetic factors and environmental exposure. Genetic mutations that impact immune system functions, the way food proteins are digested, and the condition of skin and mucous membranes can all play a role in the development of food allergies. Exposure to air pollution, pollen, and other allergens may contribute to food allergies.
Children can outgrow certain allergies, particularly food allergies like milk or egg allergies because their immune systems naturally mature and may become less reactive to certain allergens over time, while others may not outgrow allergies due to factors like the severity of their initial reaction, genetics, and the specific allergen involved; children with more severe reactions are less likely to outgrow an allergy.
Symptoms of Food Allergies
List common allergic reactions, including mild to severe symptoms (hives, swelling, digestive issues, anaphylaxis).
When someone consumes food they are allergic to, symptoms can appear very quickly, often within minutes to a couple of hours.
Diagnosing Food Allergies
Diagnosing food allergies through a safe test involves pricking the skin with an allergen. Professionals also conduct blood tests to measure the amount of the allergic antibody IgE.
It is better to undergo tests under professional guidance, as they can better identify the condition.
Top Most Common Food Allergens
Given below are some of the most common food allergens
1. Milk
Cow’s milk causes mild digestive upset and, in severe cases, turns into anaphylaxis because of the protein found. It affects 2 to 5% of infants. You can go for dairy-free alternatives such as almond milk, soy milk, and oat milk.
2. Eggs
Egg allergies are quite common in children, which usually results in hay fever, hives, or severe conditions like anaphylaxis. It is better to go for substitutes like applesauce, ground flaxseeds, chia seeds, or silken tofu.
3. Peanuts
Peanut allergy is very common and leads to severe reactions like anaphylaxis. Allergic people notice symptoms of impaired breathing, throat swelling, low BP, fainting, etc. Other alternatives are beans or seeds.
4. Tree Nuts
There are common tree nuts, such as almonds, hazelnuts, walnuts, pecans, cashews, pistachios, etc, that cause allergies in both children and adults.
Cross-reactivity occurs when an antibody starts reacting with an antigen that is different from the one it was designated for. This occurs in the case of food allergies like nuts. Nut-free alternatives include sunflower seeds, flax seeds, and dried fruits.
5. Shellfish
Shellfish allergies occur due to the proteins found in them, which are attacked by the immune system. It is different from fish allergies because fish allergy is a reaction to the proteins in finned fish. Examples of shellfish allergens are shrimp, oyster, crab, and lobster.
6. Fish
Fish allergy is an immune system’s reaction to protein present in fish. The symptoms include hives, wheezing, red spots, and anaphylaxis. Alternative protein sources are tofu, jackfruit, and banana blossom.
7. Soy
Soy is a common allergen that affects both children and adults, mostly found in processed foods. Soy-free alternatives include coconut milk, rice-based products, and almond milk.
8. Wheat (Gluten)
Do not confuse wheat allergies and celiac disease. Wheat allergy is an immune response that occurs after consuming wheat-based items, resulting in itching, hives, or difficulty breathing. Celiac disease is an immune response to gluten, leading to bloating, gas, and diarrhea. The safe alternatives for people with gluten intolerance are quinoa, rice, buckwheat, and oats.
9. Sesame
Sesame allergies lead to mild to severe reactions. It generally occurs in 0.1 to 0.2% of the population. Food items that generally contain sesame are hummus, tahini, and baked products.
10. Mustard
Mustard allergies can occur in people of any age, leading to skin reactions or gastrointestinal issues. It is mostly found in dressings and sauces. Go for mustard-free condiment alternatives like mayo.
11. Corn
In corn allergies, the immune system attacks a protein called zein. It is better to avoid corn derivatives in many processed foods. A corn-free alternative is potato starch.
12. Fruits and Vegetables (Oral Allergy Syndrome – OAS)
Oral allergy syndrome (OAS) occurs when proteins in fresh fruits, vegetables, and nuts cross-react with pollen proteins. Apples, peaches, carrots, and celery cause this reaction.
13. Food Additives and Preservatives
Some are also allergic to artificial additives such as sulfites, MSG, and food colours. You can check the food labels of processed foods and beverages that include additives and preservatives. Prefer to avoid them if you are allergic.
Managing Food Allergies
Yes, you can manage allergies with a lifestyle change and choosing the alternatives. Here are some of the ways you can manage food allergies.
Reading Food Labels
Never forget to read the product labels. Allergens are now listed separately in the package. Go for packaged food with precautionary labels like “list of allergens or “may contain traces of.”
Cross-Contamination Risks
Keep the allergen food items separately in a different cabinet and mark it with a symbol to avoid cross-contact in kitchens and restaurants. It is better to use separate utensils and cookware as a safe practice.
Dining Out with Food Allergies
Tell about your food allergies to serving staff when you are dining out at restaurants. Prefer allergy-friendly eateries and menu items that provide safe alternatives.
Emergency Management
If you have a history of food-anaphylaxis attacks, it is important to carry an EpiPen for severe allergies. It immediately helps to reduce the symptoms. If you experience frequent allergic reactions or the level of severity is increasing today, you better seek medical help.
Preventing and Reducing Allergy Risks
Incorporating needed dietary and lifestyle changes plays an impressive role in preventing and reducing allergy risks
Early Introduction of Allergenic Foods
You can introduce allergens to infants by starting with a very small amount of the allergic food and mixing it with familiar food to reduce the risk of allergies. Monitor changes carefully and proceed accordingly.
Strengthening Gut Health and Immunity
A healthy gut will influence the immune system through its microbiome to prevent allergies. You can strengthen gut health by having probiotics and prebiotics, as well as having a balanced diet for immune support.
Lifestyle Changes for Managing Allergies
Control dust mites in your living space, keep surfaces clean, and vacuum clean your surroundings. Stress management techniques should also be practiced because stress can trigger allergy symptoms.
Plan your Diet with Qua Nutrition to Avoid Food Allergies
Are you allergic to certain food items? Still confused about crafting a proper diet to prevent allergens? Time to consult professional nutritionists and dieticians of QUA Nutrition. We will curate a personalized diet chart, including meal plans to manage your allergic conditions. Our team has already worked with a wide range of clients, including athletes, corporate professionals, children, and individuals with specific health needs due to allergies. Contact us and get your personalized diet plan from the best nutritionist in India.
