With the holiday season comes festive meals, food-centered celebrations and treats. For individuals with food allergies, this time of year brings additional risk. Whether you’re managing your own food allergies, caring for a child with allergies or hosting the party, it’s important to approach holiday eating with awareness and preparation. By understanding the most common allergens and learning strategies for navigating social gatherings, everyone can enjoy the season safely and stress-free.
Almost six percent of people in the United States have food allergies. Food allergy reactions are a result of the immune system overreacting to a food, triggering a protective response. While family history of food allergies can be a risk factor, oftentimes individuals do not know they have a food allergy until they experience a reaction after eating a food.
Although food allergies are more common in infants and children, people of all ages can be affected. Food allergy symptoms can range from mild to severe and can affect the skin, gastrointestinal tract, respiratory tract and cardiovascular system. Symptoms can include hives, rash, wheezing, dizziness, difficulty swallowing, shortness of breath, vomiting and others. Anaphylaxis is sudden, severe and can progress into a life-threatening reaction affecting the entire body, requiring immediate medical attention.
More than ninety percent of all food allergy reactions are due to just nine types of foods. These top common food allergens include milk, eggs, peanuts, tree nuts, soy, wheat, fish, shellfish and sesame. Even trace amounts of a food allergen can lead to severe or even fatal reactions. Because some of these foods are common ingredients in traditional holiday fare and baked goods, partaking in holiday meals can be particularly challenging and even dangerous for those with food allergies.
For families, managing food allergies is ultimately the responsibility of parents and caregivers, however, children with food allergies can learn to start asking questions about allergens at a young age. Children can be taught about the dishes that traditionally contain allergens and how to speak up about their food allergy. For example, a child with a peanut allergy can become familiar with the appearance of common peanut and peanut butter desserts to avoid.
When it comes to food allergy management, communication is key. Here are some strategies to help navigate food allergies in holiday settings:
Plan ahead and communicate: Before attending a holiday party, reach out to the host to discuss the menu and any allergens present. According to the American College of Allergy, Asthma, and Immunology, clear communication can help reduce the risk of exposure to allergens. Offer to bring a safe dish to share. Those hosting can ask their guests about food allergies in advance.
Know the ingredients: Before taking that first bite, ask about the ingredients in dishes, especially those that may contain hidden allergens in sauces, dressings or processed foods. Recipes for desserts, dips and casseroles often contain common allergens such as eggs, milk or nuts. Hosts can label dishes, indicating any common allergens, to help keep guests safe.
Stick to whole foods: When in doubt, opt for whole foods such as fruit, vegetables and simple proteins that are less likely to contain allergens. Be cautious of buffet-style setups where cross-contamination with serving utensils can occur.
Doublecheck desserts: Holiday treats can often contain multiple allergens, especially nuts, dairy, eggs and wheat. If unsure, ask if the desserts can be made without these ingredients or bring a safe dessert option to share. Plan ahead with allergy-friendly dessert recipes that use substitutions for common allergens.
Set clear boundaries for children and teens: Young children as well as older kids and teens with newly developed food allergies and more complex or severe food allergies may need extra support and supervision when selecting food at holiday meals. Create a clear plan and set expectations ahead of time.
Adults and children should always carry their emergency medication, such as an epinephrine injector, as prescribed in case of accidental exposure.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.
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