The holiday season is a time for family, friends, and, of course, food. With so many traditional dishes and treats, it’s easy for those with food allergies to feel anxious or excluded. Maneuvering through the holiday spread can be challenging, but with a little planning, it’s possible to enjoy the festivities safely.
Common Food Allergies
Some of the top allergens include:
- Nuts (e.g., almonds, peanuts, cashews)
- Dairy (milk, cheese, butter)
- *Wheat
- Eggs
- Soy
- Seafood (especially shellfish)
*If you are on a gluten free diet, be aware that just because a food is wheat free does not necessarily mean it’s safe for a celiac!
It’s important to be aware of what’s in the foods served, especially when the ingredients can be hidden in sauces, dressings, or baked goods. For example, many holiday desserts contain nuts or dairy, and some side dishes may use butter or cream.
Label Reading and Ingredient Substitutes
One way to stay safe is to read labels carefully. If you're preparing food at home, try using allergy-friendly substitutes. For instance:
- Dairy-free milk (such as almond or oat milk) can replace regular milk.
- Egg substitutes like flaxseed meal or aquafaba can replace eggs in baking.
- Gluten-free flour can be used in place of regular flour.
If you're not the one hosting, it’s helpful to ask about ingredients in advance or bring your own dish to share. Many people are accommodating when they know about food allergies, especially around the holidays.
Communicating with Hosts
When attending a holiday gathering, always communicate your food allergies clearly with the host. If you have the opportunity to do so, speak with them as much time as possible ahead of the date of the event. This allows them to prepare or suggest safe options for you. It’s also a good idea to be cautious about cross-contamination—foods prepared on the same surfaces or with the same utensils could pose a risk if they’ve touched allergens.
For example, if someone uses the same knife to cut a cake with nuts and a piece of fruit, cross-contact could make the fruit unsafe for someone with a nut allergy. Be sure to mention these concerns when discussing your needs with the host.
Be prepared
As lovely as it would be, not every event will serve food or have an environment that is safe for you to eat. I always have something to eat before I attend any event and bring snacks just in case I get hungry. If the host(ess) is not able to offer and/or assure that there will be food that will be safe for you, prepare or buy a food that is allergen free to bring to the party. Not only will this ensure that you have something to eat, but other people that may have allergies will be able to enjoy it as well! To stay extra safe, bring your own utensils and containers to the party for you to eat with. Placing a label on the food that alerts people that this dish/item is for people with allergies can alert the other guests that caution needs to be taken.
Enjoying the Festivities
While it’s important to be vigilant about food allergies, don’t forget that the holidays are about more than just food. Focus on the connections, the memories made, and the spirit of the season. With some preparation and open communication, those with food allergies can enjoy the holiday season just like everyone else.
Final Thoughts
Food allergies can make navigating the holiday season a bit trickier, but don’t let them ruin your fun. Whether you're cooking at home or attending a gathering, being proactive and communicating your needs will help keep you safe. Most importantly, remember that the holidays are a time for enjoyment, and there are always ways to make the season accessible and inclusive for all.
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