How to Navigate Food Allergies Over the Holidays
It’s that time of year again: family gatherings, Friendsgivings, all the holiday shopping. You might be excited, or you might be dreading it all. And if you’re among the thousands who are managing food allergies or sensitivities, you might be having second thoughts about attending some of these events altogether.
What if there’s no food you can eat? You don’t want to make a scene, but you also don’t want an autoimmune flare-up. You need a plan.
Navigating the holiday menu can be tricky, especially if you’re healing from gut dysbiosis or on a strict nutrition protocol. Great news! There are plenty of ways to enjoy the season without triggering allergic reactions from gluten, dairy, soy, or nut ingredients.
Understanding the Connection Between Food Allergies and Autoimmunity
Whether you’re new to autoimmune conditions or have been dealing with one for a long time, the foods you eat have the potential to make your symptoms worse.
Our food today isn’t what it used to be. Heavy processing and artificial preservatives are triggering more immune responses than ever before.
These “trigger foods” can disrupt the healthy balance in your gut, known as your microbiome. If foods that aren’t really foods keep being ingested, your body doesn’t know what to do with them because they aren’t recognized as food. Eating these foods can also inflame the gut lining, contributing to what we now know as “leaky gut”.
The result? Your body sounds the alarm and what you ate is now considered a threat.
This combination is a recipe for disaster and is why many people with autoimmune issues must avoid certain foods. Some of the most common food allergens today are:
- Gluten & wheat
- Dairy
- Eggs
- Soy
- Fish & crustaceans
- Sugars (especially high-fructose corn syrup)
- Food additives
In order to reduce your chances of experiencing an autoimmune flare-up this holiday season, let’s take a look at ways you can avoid being exposed to these food allergens.
Tips on Navigating Holiday Foods
All the expectations that come with the holidays can feel daunting, but it doesn’t have to be. If you’re looking for ways to avoid food allergies during the holiday season, these tips can help.
Bring Your Own Snacks
Whether you’re attending a work party or a family get-together, bringing your own food can help alleviate stress. Some ideal snacks include organic carrots and hummus, popcorn, fresh fruit with sunflower butter, or homemade trail mix with seeds, rice cereal, and dried fruit.
Modify Traditional Dishes Using Alternative Ingredients
Can’t quite give up those homemade cinnamon rolls? Try swapping out all-purpose flour for gluten-free versions like cassava or almond. Make sure to research the ratio, because not all of them offer a 1:1 conversion. Pro tip: opt for the 1:1 gluten-free flours that have done the work for you!
Offer to Help Host
Not only is this a great way to spread cheer, but offering to help host an event can give you better control over what kind of foods will be served.
Keep Dish Preparation Separate to Avoid Cross-Contamination
If you’re bringing a special dish, keeping it away from the others may help prevent cross-contamination. You can also bring your own serving utensils.
Communicate
If it feels appropriate, give the host a heads-up about your food allergies. This gesture gives them a chance to offer considerate alternatives.
Get Tested
If you’re not sure which ingredients trigger you the most, it’s never a bad idea to have allergy testing done. This can give you a clear roadmap to determine which specific foods to avoid, and which are ok. Some of the ones we test for include IgG and IgA antibody tests for sensitivities and IgE antibody tests for true food allergies.
Ask for Input Ahead of Time
If you’re hosting an event this year, ask your guests if there are any new allergies or sensitivities that may not have been there the year before.
Enjoying a food-allergy-friendly holiday season is possible. It just takes a bit of planning, some positivity, and communication. At Aria, we walk beside you on your autoimmune journey. From initial symptom onset, pinpointing the root cause of your condition, and creating personalized treatment plans, we offer whole-person care to help you feel your best.
Schedule an appointment with us today if you need more help managing your food allergies or autoimmune symptoms.
