7 Food Allergy Mistakes You're Probably Making
Food allergies affect millions of people
worldwide. When the body mistakenly identifies a harmless food protein
as a threat, it launches an immune response — producing antibodies and
releasing histamines that can cause anything from mild hives to
life-threatening anaphylaxis. But even if you're vigilant about avoiding
your triggers, allergens have a way of showing up where you'd least
expect them. Here are seven common traps to watch out for.
1. Not Checking Ingredients Closely Enough
It sounds obvious, but food allergens turn up in the most surprising places — especially when you're eating out or buying prepared foods. Traditional recipes from around the world often include ingredients that aren't immediately apparent.
For example: An Italian-style sub sandwich
might contain mortadella — a sausage that traditionally includes
pistachios. Curry pastes, fish sauces, and ready-made soup bases can
harbor dairy, nuts, soy, or wheat without any obvious indication.
When ordering food at a restaurant or deli,
never hesitate to ask about every ingredient — even the ones that seem
straightforward.
2 Overlooking Sauces and Seasonings
We tend to focus on the main dish while paying little attention to the
sauce drizzled on top or the dressing tossed through a salad. This is
where allergens love to hide.
Pesto, for instance, may look like a simple herb sauce, but it's
traditionally prepared with pine nuts. Teriyaki and soy sauce typically
contain wheat. And if fish is your allergen, keep in mind that classic
Caesar dressing and Worcestershire sauce are both commonly made with
anchovies.
Tip
- At restaurants, ask for sauces and dressings on the side — or request a full ingredient list before ordering.
3 Confusing 'Lactose-Free' with
'Dairy-Free'
This is one of the most common — and potentially dangerous — mix-ups.
Lactose intolerance means your body struggles to digest the sugar found
in milk. A dairy allergy, on the other hand, is an immune reaction to
milk proteins — and it can be severe.
Products labeled "lactose-free" have simply had the lactose removed or
broken down. They can still contain milk proteins like casein and whey,
which are the very substances that trigger an allergic reaction. Even
products marked "dairy-free" may occasionally include milk-derived
ingredients, so always read the full ingredient list.
4 Forgetting About Commercial Processing
The way food is manufactured can introduce
allergens you'd never suspect. Canned tuna, for example, may be packed
in soy-based broth or processed with a milk-based binding agent. Many
packaged beef products and deli meats contain milk powder or milk
protein as a binder or tenderizer.
On top of that, foods can become contaminated simply by being packaged
in a shared facility. A bag of pretzels might be perfectly wheat-only by
recipe — but if it was packaged on equipment that also processes
peanuts, traces may remain.
Tip
Look for "may contain" or "processed in a facility that also handles..."
warnings on packaging. These aren't required by law, but many
manufacturers include them voluntarily.
5 Assuming Every Allergen Will Be Listed on
the Label
In the United States, the FASTER Act requires that nine major allergens
be clearly identified on food labels. These are the "big nine" that
manufacturers must disclose:
The 9 Major Allergens (U.S. Labeling Law)
1) Milk
2) Eggs
3) Fish
4) Shellfish
5)Tree Nuts
6) Peanuts
7)Wheat
8)Soy
9) Sesame
But what if your allergy falls outside this
list? Certain ingredients can legally be grouped under vague terms like
"flavors," "spices," or "artificial flavoring" without being
individually named. If you're allergic to something less common — like
mustard, celery, or lupin — you'll need to be extra cautious and contact
manufacturers directly when in doubt.
6 Not Thinking Twice About Cocktails and
Mocktails
You might be perfectly fine with alcohol itself, but that doesn't make
every mixed drink safe. Several classic cocktails — including whiskey
sours and gin fizzes — use raw egg whites to create the frothy foam on
top. Other drinks may incorporate nut-based liqueurs, dairy cream, or
soy-based ingredients.
This applies to mocktails too. Fancy non-alcoholic drinks can include
surprising ingredients like almond milk, coconut cream, or flavored
syrups that contain allergens. Always ask the bartender about every
component before taking a sip of something new.
7 Forgetting That Allergens Can Transfer
Through Close Contact
Here's one that catches many people off guard: you don't always have to
eat the allergen yourself to have a reaction. Research published in 2023
found that food allergens can be passively transferred between people
through saliva, blood, breast milk, and other bodily fluids.
This means a kiss from someone who recently ate peanut butter, or close
physical contact with a partner who consumed shellfish, could
potentially trigger an allergic response — even though you never touched
the food yourself. If you or your child has a severe allergy, it's
worth having a conversation with close family and friends about timing
and hygiene after they consume known allergens.