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Nov 30

Navigating Food Allergies and Sensitivities During the Holidays

Organization: Root Health, Nutrition & Wellness

Author: Veronica Rechten, MS

Publish Date: 11/30/24



The holiday season is a time for family, friends, and festive feasts. But for those with food allergies or sensitivities, it can also bring challenges. With shared meals, hidden ingredients, and well-meaning but uninformed hosts, managing your dietary needs during the holidays requires a little extra planning and communication. Here’s how to enjoy the season while staying safe and stress-free.


 

1. Communicate Ahead of Time


If you're attending a holiday gathering:

  • Talk to the Host: Let them know about your allergies or sensitivities in advance. Share a list of foods you need to avoid and suggest a few dishes that work for you.

  • Offer to Help: Volunteer to bring a dish or help prepare the meal. This ensures you’ll have something safe to eat and takes pressure off the host.

  • Ask Questions: Politely inquire about ingredients and preparation methods, especially for dishes with sauces, marinades, or baked goods where allergens might be hidden.


 

2. Bring Your Own Food


If you're uncertain about the menu, pack a dish or two that meets your dietary needs. This guarantees you’ll have something safe and satisfying to enjoy. Consider festive, allergy-friendly options like:

  • Gluten-free stuffing

  • Nut-free desserts

  • Dairy-free mashed potatoes

Bringing food can also be an opportunity to introduce others to delicious allergy-friendly alternatives.


 

3. Read Labels Carefully

During the holidays, recipes often include prepackaged ingredients like broths, seasoning mixes, or baking mixes. Always:


  • Double-Check Labels: Ingredients can change, and seasonal products might contain unexpected allergens. If some ingredients are unfamiliar to you, remember that, in the US, the item must state (usually in bold at the bottom of the list) if it contains any of the main allergens like: gluten, wheat, dairy, soy, fish, shellfish, and nuts. 

  • Beware of Cross-Contamination: Check if the product was made in a facility that processes common allergens like nuts, dairy, or gluten, or how things were cooked in the kitchen. If you have celiac disease and someone cuts your gluten free bread on a cutting board that was used for the regular bread, that may lead to some health repercussions. This brings us to…


 

4. Practice Safe Food Prep

Take precautions to prevent cross-contamination, whether you or someone else is cooking. 

  • Use separate utensils, cutting boards, and pans for allergy-safe dishes.

  • Clean surfaces thoroughly.

  • Label allergy-friendly foods clearly to avoid mix-ups.


 

5. Prepare a Backup Plan

Sometimes, despite your best efforts, you might find yourself in a situation where safe food isn’t available. Bring snacks or a meal replacement option just in case. Portable items like protein bars, trail mixes, jerky, and fruit, are great to stave off hunger, just in case!


 

6. Advocate for Yourself

It’s okay to politely decline food if you’re unsure about its safety. Practice phrases like:

  • “That looks delicious, but I have to be careful with my allergies.”

  • “Thank you, but I brought something that works for me.”

Your health and safety come first, and most people will appreciate your honesty. If comments are made about what you are/are not eating, it is up to you how you wish to respond. Just remember that you are in charge of your body and your health, not Aunt Karen! If you need more assistance when it comes to talking to friends and family about food and food choices, check out our “Diet Talk During the Holidays” blog post HERE.


 

  1. Prepare your body just in case:  

Taking Digestive enzymes before the meal can help to break down/tolerate what you are eating easier, preventing bloating, abdominal pain and discomfort. We like: Digest from Transformation Enzymes. Activated charcoal can also be used after a meal if you do experience discomfort. This will alleviate any bloating, or abdominal discomfort you may have. We like GI detox from Biocidin Botanicals. Make sure to consume lots of water and electrolytes any time you are taking charcoal and take it at least an hour away from any prescription medications.   


 

8. Focus on What Matters

The holidays are about connection, not just food. Shift your focus to spending quality time with loved ones, playing games, sharing stories, and creating memories.


 

A Delicious Season Without the Stress

Managing food allergies and sensitivities during the holidays might require a little extra effort, but it’s completely doable. With clear communication, thoughtful planning, and a backup plan, you can relax and enjoy the festivities while staying safe. After all, the best part of the holidays isn’t on the plate—it’s the people around the table.


 

If you need more nutritional support, visit us at www.roothealthnj.com for more posts, recipes and webinars, or contact us for a discovery call to become a patient.





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