We're used to being asked if we have allergies in restaurants and seeing them highlighted on the food we buy - but what are food allergens exactly and why does it matter?
An Introduction to Allergens
We've all heard of allergens and allergic reactions, but what are they exactly? Here are the definitions.
-
Allergens: Substances which cause an allergic reaction. This could be the 14 food allergens, or even other substances such as pollen, sunlight, animals, dust, medication, moulds and more.
- Allergy: An adverse reaction the body has to a particular food or substance. With food, this usually happens when the immune system reacts to a protein found in the food.
Allergic reactions are an autoimmune response - where the body mistakenly perceives something as a threat and so attacks its own immune system in response.
Symptoms of allergic reactions include sneezing, wheezing and itchiness. Reactions to food products vary in severity from mild to severe and even fatal. A life-threatening allergic reaction can cause swelling and breathing difficulties.
Reactions to food can be particularly worrying because they involve consuming the allergen - rather than, for example, coming into contact with it on your skin.
What's the difference between an allergy and an intolerance?
When it comes to food, allergies and intolerances are often discussed interchangeably.
However, they are very different and it's important to know why - especially if you think you may have one or the other.
A true food allergy affects the immune system - causing some of the more worrying and threatening responses in the body already mentioned.
In comparison, a food intolerance usually only affects the digestive system - causing less serious symptoms. It's important to know that whilst less severe, these symptoms are still harmful and can even be debilitating.
Why allergens matter, even when you don't have an allergy!
Food allergens are super important to be aware of and educate ourselves about, even if you don't have an allergy - and don't know anyone who does.
Allergens and intolerances can also have a much wider effect on our body than creating an acute allergic reaction. For example, gluten and lactose intolerances are strongly correlated with increased prevalence of IBS.
Mild allergies or intolerances may not be life threatening but exposure to the allergen can cause harm and damage, especially over time and with repeated exposure.
And if you do have an allergy...
It goes without saying that if you do have an allergy - you'll be all too aware of how important it is to avoid allergens!
We've all heard the horror stories about the many poor people who have suffered an allergic reaction due to negligence by food businesses.
The good news is that awareness and knowledge about allergens is ever-growing, and legal requirements for producing and labelling food are improving too.
This means that people with allergies are better able to enjoy their food with confidence and reassurance that it is allergen-free.
The Top 14 Food Allergens
Businesses need to make consumers aware if a food they produce contains any of the top 14 food allergens.
This is not just applicable to those whole foods being used, but also includes the possibility of cross-contamination and any traces of the allergen that may be present.
There are other foods which people can be intolerant to or even allergic to - but in the eyes of the law it is these 14 allergens which need to be legally declared.
Let's take a look.
1. Celery 🌱
Celery allergies are thought to be rare in the UK, but interestingly are more common in European countries.
As well as fresh celery sticks, this allergy applies to celery in all its forms including: celery seeds, celery salt, celery leaves and celery spice - as well as celeriac, the edible root of the plant.
2. Cereals containing gluten (such as barley and oats) 🌾
Gluten is one of the more commonly known allergens. Gluten allergy or intolerance is not to be confused with Coeliac Disease, which is a serious autoimmune disease.
Prevalence of Coeliac Disease in the UK is around 1%, with a much higher 6% estimated to have a gluten intolerance.
Cereals containing gluten include wheat, barley, rye and oats. These are all ingredients which are commonly used in the manufacturing of other food products, so it's important to opt for certified gluten-free food to avoid all cereals containing gluten.
3. Crustaceans (shellfish) 🦀
Also known as shellfish, crustacean allergies happen when the body's immune system reacts to proteins found in certain marine animals in the shellfish category. This includes prawns, crabs, lobster, squid, oyster and scallops.
Some people have an allergy to all crustaceans - whilst others may be allergic to just some, or even just one variety.
Allergic reactions to crustaceans range from mild to severe and even life-threatening.
It's important to look out for shellfish in other products, as they're commonly added to sauces and condiments for their strong flavour.
4. Eggs 🥚
Living with an egg allergy can be extremely tricky, as eggs are such a versatile and functional food utilised in many unsuspecting products.
Egg is commonly used as an ingredient in prepared meats, beverages, baked goods, condiments, pasta, ice cream and even soups.
Completely eliminating egg from the diet may be hard at first, but it is perfectly possible once you know the ropes and common foods to look out for and avoid.
Check out our article below to learn how you can live your best life - regardless of your egg allergy!
👉 How you can live with an egg allergy
5. Fish 🐟
As well as shellfish, regular finned fish can also be a food allergen. This includes fish such as tuna, salmon, cod, catfish and more.
Like crustaceans, allergic reactions to fish also happen when the immune system reacts to proteins found in the animal.
Allergic reactions to fish can happen by consuming the tiniest amounts of fish, so it's important to check ingredients lists and avoid areas where cross-contamination is possible (such as seafood restaurants).
Avoiding fish altogether is easy when foods are marked as vegan or vegetarian, but you should always check the ingredients lists if not.
6. Lupin 🥖
Lupin is one of the lesser known food allergens. It is a legume that's commonly consumed in Mediterranean diets and can also be consumed as lupin flour. This means that it is often found in bread and baked goods.
Interestingly, lupin allergies are thought to be increasing in prevalence - particularly in the Mediterranean countries where they're eaten most.
As peanuts are also part of the legume family, people who are allergic to peanuts are more likely to be allergic to lupin through a link known as cross-reactivity.
Key foods to avoid include lupin beans and anything containing lupin flour. As lupin is gluten-free it is often used as a wheat-substitute - so gluten-free foods should be enjoyed with caution too.
7. Milk 🥛
Cow's milk allergy is the most common allergy affecting infants and children. Most children outgrow the allergy but despite this, cow's milk allergy is still one of the most common allergies for adults too.
Much like eggs, milk is a very versatile ingredient that is added to a whole spectrum of foods for its functional properties.
For severe cow's milk allergies, sufferers may also need to avoid milk from other domestic animals - such as goat milk which contains very similar proteins.
Unfortunately, looking out for 'milk' on ingredients lists isn't always enough to avoid milk. You should also look out for lactose, casein, whey, curds and many more milk allergen ingredients.
8. Molluscs (such as mussels and oysters) 🦪
Mollusca (more commonly known as molluscs) are a group of marine animals separate to shellfish and finned fish.
They include limpets, clams, mussels, certain species of squid and octopus - and more.
Molluscs are less commonly added to other foods compared with fish and shellfish, but you should still be careful and always check the ingredients list.
Again, avoiding cross-contamination is vital if eating in a restaurant serving molluscs, shellfish and finned fish.
9. Mustard 🌭
Mustard is one of the most common spice allergies. Its prevalence is highest in the UK, India and Canada - where mustard is enjoyed the most.
As it is also a member of the Brassicaceae family, those with a mustard allergy may also need to avoid broccoli, cabbage, cauliflower, Brussel sprouts and turnips.
For severe mustard allergies, rapeseed oil, canola oil, mustard seeds and mustard powder should be avoided too.
Mustard is mainly enjoyed as the yellow sauce we see squeezed onto burgers and hot dogs. So for severe mustard allergies it is best to avoid sauces, condiments and dressings which may also utilise mustard as an ingredient.
10. Peanuts 🥜
Most of us have heard of peanut allergies.
Allergic reactions to peanuts can be severe and life threatening. They're commonly associated with anaphylaxis - a sudden and severe reaction which causes a swollen throat, impaired breathing and a sudden drop in blood pressure.
Allergic reactions to peanuts can happen when airborne proteins from the nuts are ingested in even small amounts, which is why you cannot eat peanuts on an airplane if another passenger has a severe allergy.
As well as avoiding peanuts and peanut butter, you should avoid things such as groundnut oil, satay sauce and nut flours.
11. Sesame 🌱
Sesame allergy reactions range from mild to severe and can even cause life threatening anaphylaxis as with peanuts.
Unfortunately for those with sesame allergies, sesame is found in a number of food products including crackers, bread, breadsticks, tahini, hummus, cereal bars and falafel.
You would also need to avoid sesame oil and sesame seeds which are often used as a garnish.
12. Soybeans 🫘
A soy allergy happens when the immune system reacts to proteins found in soybeans. This allergy typically causes less severe symptoms compared with other allergies, but not always.
Soy intolerances are more common than soy allergies, causing symptoms such as coughing, itchy skin and stomach problems.
As well as whole soybeans, soy is used to make tofu, soy sauce, soy milk, miso, tempeh, meat replacements and edamame beans - which are immature soybeans harvested early for their sweetness.
13. Sulphur dioxide and sulphites 🍷
Sulphur dioxide is added to both food and drinks for its properties as an antioxidant and preservative.
If the sulphur dioxide and sulphites are at a concentration of more than ten parts per million, they must be declared as an allergen.
There is a link between sulphur dioxide allergies and asthma, with an allergy to sulphur dioxide being much more common in those with asthma.
Sulphur dioxide can be found in meat products, vegetables, soft drinks and dried fruits - it's also commonly used to make wine and beer.
14. Tree nuts 🌰
Unlike peanuts, tree nuts are nuts which - you guessed it - grow on trees!
Tree nuts include nuts such as almonds, hazelnuts, walnuts, brazil nuts, cashews, pecans, pistachios and macadamia nuts.
As well as needing to avoid the whole nuts, those with a tree nut allergy should also avoid products containing nuts such as bread, crackers, cereal bars, nut butters, biscuits, desserts, ice cream and marzipan.
They should also look out for nut oils, powders and flours which are often used as an ingredient in other foods.
Hunter & Gather Allergen-Free Products 🧐
If you've read the full article, you'll have a great understanding of how tricky and dangerous it can be to live with a food allergy or intolerance.
Whilst the food industry is going in the right direction to make life easier for allergy sufferers, it can still get complicated and confusing having to read ingredients lists all the time.
As a business, we are super passionate about the relationship between food and our bodies. This is inspired by our own health journeys, which you can read a little about in the article below.
👉 Cow's milk makes me itchy: A story from Thailand
Making Life Easier with Free From Foods
We know the impact allergies and intolerances have on our lives. So we have created a range of products which are suitable for people with allergies.
All of our products are 100% free from gluten, grains and seed oils. We have a range of delicious Egg Free Mayos and an Organic Grass Fed Ghee which may be suitable for those with dairy intolerance.
Many of our products are also free from all top 14 allergens, for peace of mind for everyone. It's all part of our ongoing mission to make optimal health and great tasting products as accessible as possible!
References
- https://www.food.gov.uk/business-guidance/allergen-guidance-for-food-businesses
- https://www.legislation.gov.uk/eur/2011/1169/contents
- https://www.aaaai.org/tools-for-the-public/conditions-library/allergies/lupin-allergy
- https://onlinelibrary.wiley.com/doi/abs/10.1111/nmo.12602
- https://journals.lww.com/eurojgh/fulltext/2014/01000/a_uk_study_assessing_the_population_prevalence_of.6.aspx
- Type I allergy to cow milk proteins in adults. A retrospective study of 34 adults with milk- and cheese-allergic patients. Stoger P, Wuthrich B. Int Arch Allergy Immunol 1993;102(4)399
- https://pubmed.ncbi.nlm.nih.gov/18291306/
- https://pubmed.ncbi.nlm.nih.gov/7426352/
All information provided on our website and within our articles is simply information, opinion, anecdotal thoughts and experiences to provide you with the tools to thrive.
It is not intended to treat or diagnose symptoms and is definitely not intended to be misconstrued for medical advice. We always advise you seek the advice of a trained professional when implementing any changes to your lifestyle and dietary habits.
We do however recommend seeking the services of a trained professional who questions the conventional wisdom to enable you to become the best version of yourself.
