Living with a food allergy can be challenging, especially when it comes to grocery shopping. There’s a constant need to scrutinise food labels, be wary of cross-contamination, and stay updated with new allergen-friendly products. In the UK, with its array of culinary options, it becomes even more critical to understand how to manoeuvre around food allergies. This article will guide you through the process of navigating food allergies while grocery shopping in the UK. We will explore what the most common food allergies are, how to identify allergens in food products, where to find allergen-free foods, and how to ensure the food you buy is safe for consumption.
Recognising Common Food Allergies
Understanding the nature and prevalence of food allergies is the first step towards allergen-safe grocery shopping. In the UK, the Food Standards Agency states that there are 14 common allergens that need to be declared on food labels. These include cereals containing gluten, milk, eggs, fish, shellfish, peanuts, tree nuts, soybeans, celery, mustard, sesame, lupin, sulphur dioxide and sulphites.
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Peanuts, tree nuts, milk, eggs, and gluten are amongst the most common food allergies in the UK, especially amongst children. People with a family history of allergies, eczema, asthma, or hay fever are at a higher risk of having a food allergy. Symptoms can vary from mild reactions like hives, itching, and gastrointestinal problems to severe anaphylaxis that can be life-threatening.
Learning to Identify Allergens in Food Labels
To ensure safe grocery shopping, you must learn how to read and understand food labels. In the UK, food products with allergens have to clearly state them on their labels. These allergens are usually highlighted in bold, underlined, or a different colour so that they can be easily spotted.
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You should also be aware of alternative names for common allergens. For example, ‘cereals’ can refer to wheat, barley, rye, or oats, all of which contain gluten. ‘Casein’ and ‘whey’ are forms of dairy. Peanuts might be listed as groundnuts or monkey nuts.
Remember to check the ‘may contain’ section of the food label. This indicates that the food was produced in an environment where there could be cross-contamination with allergens, even if the allergen isn’t an ingredient in the product itself.
Finding Allergen-friendly Foods in the UK
Fortunately, finding allergen-friendly foods in the UK is getting easier due to the increasing demand for allergen-free products. Supermarkets and grocery stores in the UK have sections dedicated to allergy-friendly products. These include gluten-free bread and pasta, dairy-free chocolates, vegan cheese, egg-free mayonnaise, nut-free butters, and more.
Several UK brands have also dedicated themselves to creating allergen-free foods. Brands like Deliciously Ella, BFree, Plamil Foods, and Kinnerton offer a wide range of products that cater to various food allergies.
Ensuring the Safety of Your Groceries
When grocery shopping, it’s critical to ensure the safety of the food you buy. While food labels are a good starting point, they aren’t foolproof. Cross-contamination can occur during the manufacturing process, during transportation, or even in the store.
There are a couple of strategies you can adopt to ensure your groceries are safe. Firstly, you can opt for fresh fruits, vegetables, meats, and grains. These are less likely to contain allergens compared to processed foods. Secondly, you can choose products that are certified allergen-free. These products have undergone rigorous testing to ensure they don’t contain any allergens.
Going Beyond Grocery Stores: Allergen-friendly Eating in London
If you are based in London or visiting, you will find a number of eateries and restaurants that cater to various food allergies. From gluten-free bakeries to vegan eateries, London offers a variety of options for those with food allergies. Some popular allergen-friendly eateries in London include Honest Burgers, which offers gluten-free burgers, and Mildred’s, a vegan restaurant that also offers gluten-free and nut-free options.
Online platforms like Allergy UK provide a comprehensive list of allergen-friendly eateries in London, making it easier for you to make informed dining choices.
Remember, navigating food allergies is a journey. And while it may seem daunting at first, with the right information and resources, you can confidently manoeuvre your way through grocery shopping in the UK.
Harnessing Allergy Testing: A Preventive Measure
Getting a proper allergy test is a powerful tool in managing your food allergies. An allergy test can accurately determine what food substances you are allergic to and the severity of your allergic reactions. This information can guide you in making informed food choices, thus preventing unpleasant allergic incidents.
The UK’s National Health Service (NHS) recommends getting an allergy test if you have consistent symptoms after eating certain foods. Allergy tests are usually carried out in specialised clinics or hospitals and can come in the form of skin prick tests, blood tests, or oral food challenges.
A skin prick test, for instance, involves putting a small amount of the suspected allergen on your skin, then pricking the skin so the substance goes under the skin surface. If you’re allergic, you’ll likely develop a raised bump or other skin reactions.
Blood tests, on the other hand, measure the amount of IgE antibodies in your blood. IgE antibodies are substances produced by your immune system in response to an allergen.
Lastly, an oral food challenge is where you consume a very small amount of the food allergen under medical supervision to see if an allergic reaction occurs.
Remember that self-diagnosing a food allergy can lead to unnecessary dietary restrictions and potential nutrient deficiencies. So, if you suspect you have a food allergy, it’s crucial to get a proper diagnosis from a healthcare professional.
Taking Control: Living with Food Allergies
Managing food allergies involves more than just grocery shopping. It requires a change in lifestyle, a willingness to learn, and the courage to advocate for your dietary needs. You may also need to educate those around you about your food allergies to avoid potential cross-contamination at home or in social settings.
Useful tools like allergy-friendly cookbooks and apps can assist in meal preparation and planning. These resources often provide recipes that cater to various dietary requirements, including dairy-free, gluten-free, and nut-free diets.
Living with food allergies also involves being prepared for accidental exposures. Always carrying an Epipen or other prescribed medication can be life-saving in case of severe allergic reactions.
Joining support groups and communities can also be beneficial. In the UK, organisations like Allergy UK and the Anaphylaxis Campaign offer resources, advice, and support to people living with food allergies.
Living with food allergies can indeed be challenging, but it’s certainly not impossible. In the UK, laws ensure that food allergens are clearly declared on labels, and there’s a rising availability of allergen-friendly foods in supermarkets. Understanding your allergy, reading food labels meticulously, opting for fresh, unprocessed foods, and being prepared for accidental exposures are key steps towards safe grocery shopping. Beyond that, getting an allergy test, using available resources, and reaching out for support can greatly aid in managing your food allergies effectively.
Remember, it’s not just about avoiding certain foods; it’s about embracing a lifestyle that prioritises your health and wellbeing. With constant vigilance, education, and the right approach, navigating food allergies can become a manageable part of your daily life.
