Common Food Allergies & Intolerances A food allergy is the body’s response to a particular protein in a food or ingredient. The body mistakenly believes the offending protein, known as an allergen, is harmful and creates antibodies to attack it. Reactions can occur within minutes or up to a few hours after eating the food. 8 main foods have been identified as causing 90% of food allergies. International data identified the prevalence of food allergies increased by more than 50% between 1997 and 2011. Peanut allergy Peanut allergy is one of the most common allergies. You may be surprised to know peanuts do not come from a nut tree, they are part of the legume (beans, lentils, chickpeas etc.) family. Symptoms Allergic reactions to peanuts can be mild to severe from itchy skin, hives, nausea, vomiting, dizziness, sudden drop in blood pressure and severe difficulty in breathing (known as anaphylaxis). Watch out for Sauces, cookies / biscuits, baked goods, Asian dishes and Mexican dishes. Also check labels to make sure a food hasn’t been prepared in a factory or kitchen where peanuts may be used in other foods (the risk of cross contamination can be high). chocolate, desserts, pastes, sauces, Asian dishes, African dishes and dressings. Avoid foods that may be contaminated in a factory or kitchen that processes tree nuts or tree nut products. Tree nut substitute Seeds (sunflower, pumpkin, flaxseeds) Egg allergy Egg allergy is one of the most common allergies amongst young children. Most children will outgrow this allergy by the age of 16. Interestingly egg allergy is often associated with an increased risk of other allergies and asthma. Symptoms Hives (red itchy rash), swelling around the mouth, abdominal pains, vomiting and in severe cases anaphylaxis. Tree nut allergy Tree nuts include walnuts, almonds, cashews, chestnuts, pecans, macadamia nuts, pistachios, Brazil nuts and pine nuts. According to the American Centre for Disease Control the number of people with tree nut allergies tripled between 1997 and 2011. Watch out for Mayonnaise, meringue, baked foods (cakes, biscuits, cookies, muffins, enriched breads), ice-cream, pasta, some meat-based dishes (e.g. meatloaf, sausages).Those allergic to chicken eggs will also need to avoid other eggs, such as duck, quail or goose. Symptoms Irritation of the mouth, throat and eyes, nausea, nasal congestion, abdominal cramps, diarrhoea and the more severe anaphylaxis. Each recipe below can be substitute for one egg • 1 tablespoon flax meal mixed with 3 tablespoons water Watch out for Cereals, cookies / biscuits, energy bars, marinades, ice cream, • 1 tablespoon ground chia seeds mixed with 3 tablespoons water • ¼ cup of pureed soft tofu Cow’s milk allergy Cow’s milk is another common allergen in infants and young children. Symptoms Can range from mild (such as hives and mild eczema) to severe (anaphylaxis). Watch out for The obvious are: cheese, cottage cheese, cream, milk, custard, butter, and yoghurt. Less obvious foods are: soups, sauces, baked foods, chocolate, sweets, all may also contain cow’s milk or cow’s milk products. Cow’s milk substitute Almond milk, rice milk, soy milk, coconut milk. Lactose intolerance Lactose intolerance is not the same as an allergy to cow’s milk. People with lactose intolerance are unable to digest the sugar in milk (lactose) because they do not have enough lactase, the enzyme needed to digest lactose. Symptoms Abdominal cramps, bloating, diarrhoea, and abdominal gas. Watch out for Dairy products such as milk, cheese and yoghurt. Can substitute with Products made from rice, almond, coconut, soy. Wheat allergy People with wheat allergy need to avoid all wheat or wheat products. A wheat allergy is a reaction to proteins found in wheat. A wheat allergy is not the same as reacting to gluten. Gluten-containing grains such as rye 4 | ALLERGY & LIFESTYLE SOLUTIONS Products may not be available at all branches. Images are serving suggestions only.
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