Know the Most Common Allergens
When you're shopping for allergy-friendly snacks, it's important to be familiar with the most prevalent food allergens. The top 8 allergens that must be labeled on packaged foods are:
- Peanuts
- Tree nuts (almonds, walnuts, cashews, etc.)
- Milk
- Eggs
- Wheat
- Soy
- Fish
- Shellfish
While most people are aware of nut and peanut allergies, other common allergenic foods like wheat, dairy, and soy are often overlooked. Carefully checking the allergen statement should be your first step when assessing a new product.
Other Common Food Allergens
In addition to the top 8 major allergens, other foods that frequently cause allergic reactions include:
- Sesame seeds
- Corn
- Mustard
- Sulfites
- Gluten (in those with celiac disease)
Being aware of all the foods that cause reactions for you or your family members is key to identifying safe snacks.
Tips for Finding Allergen-Free Snacks
Here are some helpful tips for locating the best store-bought snacks without allergens:
Check Labels Thoroughly
Carefully read the ingredient list and allergen statement on every product. Words like "traces of", "may contain", or "processed on shared equipment with" indicate the snack was made near allergens and contamination is possible. Avoid these snacks if highly sensitive.
Look for Allergy-Friendly Brands
Certain brands specialize in allergy-free foods so look for these sections in stores. Enjoy Life, Made Good, Katz, Lucy's, and Divvies are some examples. Their snacks avoid the top allergens.
Search for Vegan/Dairy-Free Items
Searching for vegan or dairy-free snacks can help locate options without milk-based ingredients. Just be sure to still check labels for other allergens.
Seek Out Natural Food Stores
Health food stores like Whole Foods Market and Sprouts Farmers Market often have wider selections of specialty allergen-free snacks since they cater to food sensitivities.
Buy Online
Ordering snacks online from allergy-friendly companies can give you access to many more options not carried in your local stores. Just beware of additional shipping costs.
Best Store-Bought Allergy-Free Snack Ideas
Here are some delicious ideas for readily available snacks at your grocery store or online retailers:
Fruit & Veggie Snacks
Fruit leathers, dried fruit snacks, apple chips, and roasted seaweed make nutritious on-the-go snacks. Brands like Food Should Taste Good, Bare Snacks, and Annie's organic fruit snacks are free of major allergens.
Nut & Seed Butters
Look for individual packs of sunflower seed butter, coconut butter, cashew butter, and almond butter (if tree nut allergies are not a concern). Enjoy with apple slices or gluten-free crackers.
Popcorn
Popcorn makes a quick, satisfying gluten and allergen-free snack. Boom Chicka Pop, Skinny Pop, and even most microwave popcorn is safe. Just check labels to be sure.
Crackers & Chips
Flip through allergen-free cracker options like those from Mary's Gone, NutriGrain, and Rice Cakes. Fruit and vegetable chips from Bare Snacks, Terra Chips, and Saffron Road are nutritious alternatives to regular potato chips.
Protein Bars
Look for tasty protein bars without allergens like PROBAR, Enjoy Life, OHi, and NuGo bars. They provide lasting energy from protein, vitamins, and fiber.
Cookies & Baked Goods
Those with milk/dairy, egg, and wheat allergies don't have to miss out on sweets. Enjoy Life, Katz Gluten Free, Lucy's, and other brands offer allergy-friendly cookies, muffins, brownies, and more.
Ice Cream
Allergy-free popsicles and fudge bars from Lifetime Ice Cream & Treats, So Delicious Dairy Free, and Tofutti provide a cool sweet treat without common allergens.
Candy
Surf Sweets gummy candies/bears, SmartSweets low-sugar candy, and allergen-free chocolate like Enjoy Life minis make great snacks for those with food allergies.
Tips for Reading Food Labels
Reading food labels is a critical part of identifying allergen-free snacks. Here are some key things to look for:
Ingredients List
Scan the complete ingredients list for any of your known allergens or foods/additives you want to avoid. Ingredients are listed from most to least.
Allergen Statement
Check the "Contains" statement (usually under ingredients) for the plain language list of allergens present.
"May Contain" Warnings
Note any advisory warnings like "may contain peanuts", "Made on shared equipment with wheat", etc. Use your judgement on how sensitive you are.
Nutrition Facts
Glance at the nutrition label for calories, fat, sodium, protein, and other nutritional factors important to you.
Certifications
Look for trustworthy allergen-free certifications like those from the GFCO, Certified Gluten-Free, OU Kosher Pareve, and others applicable to your needs.
Making Safe Substitutions
One key aspect to finding or making allergy-friendly snacks is substituting ingredients. Here are some common swaps:
Instead of Peanuts
Substitute seeds like sunflower, pumpkin, or sesame or other legumes like chickpeas or lentils.
Instead of Tree Nuts
Replace with seeds like sunflower or pumpkin. Coconut flakes work great too.
Instead of Dairy Milk
Swap for plant-based milks like almond, coconut, oat, or soy milk. Just check labels for any allergen concerns.
Instead of Wheat Flour
Use gluten-free flours like rice, almond, coconut, chickpea, quinoa, or oat flour instead.
Instead of Soy
Replace soy with other legumes like beans, peas, or lentils. Sunflower seed butter can sub for soy nut butter.
Being a Savvy Shopper
Finding allergen-free snacks amid the huge number of conventional offerings can be challenging. Here are some savvy shopping tips:
Plan Ahead
Make a grocery list so you can methodically seek out acceptable snacks versus wandering aimlessly.
Read Reviews
See what other allergy sufferers say about products to get real-life feedback on safety and taste.
Contact Companies
Don't hesitate to call or email manufacturers with any questions or concerns about ingredients or facility allergen protocols.
Join Support Groups
Connect with food allergy organizations online and in-person to get guidance from others managing the same dietary needs.
Consider Cost
Unfortunately, many allergy-free snacks do cost more than conventional ones. Factor this into your budget or seek out sales.
Snack Smarter On-The-Go
When you're out running errands or commuting to work or school, having safe snacks on hand is essential. Here are smart tips for eating away from home:
Pack Snacks from Home
Before heading out, pack up single-serve portions of favorite allergen-free snacks to take along.
Seek Safe Brands
When buying snacks on-the-go, stick to brands you know make allergen-free items to reduce risks.
Avoid Risky Buffet-Style Spreads
Steer clear of open snack platters at events where allergen cross-contact is likely.
Communicate at Schools & Events
Alert caregivers, teachers, event hosts, and others about your allergy needs so accommodations can be made.
Wash Hands Frequently
Wash or sanitize hands before and after eating to avoid spreading allergens to your food and contact surfaces.
Snacking Safely at Home
Enjoying snacks safely at home involves being extra diligent about allergen-free practices. Useful tips include:
Read Labels Thoroughly
Inspect all new products carefully for ingredients, warnings, certifications, etc. before consuming.
Keep Allergens Out of the House
Don't buy known allergy-causing foods. This avoids cross-contact from household members eating them.
Clean Surfaces & Utensils
Wash countertops, plates, bowls, and silverware thoroughly after contact with problem foods.
Separate Cookware
Use dedicated cookware for allergen-free cooking and label items clearly for other household members.
Store Properly
Keep allergy-free snacks sealed in original packaging or storage bags/containers away from unsafe foods.
Dealing with Allergy Bullying & Teasing
Sadly, food allergy bullying still happens, especially with kids and teens. Some strategies include:
Educate Others
Explain food allergies in simple terms so peers understand this is a serious health condition.
Report Incidents
Immediately tell parents, teachers, camp counselors, etc. if harassment or threats occur so they can intervene.
Set an Example
Show confidence in managing your allergies to demonstrate it's just another part of life.
Use Humor
Employ lightheartedness and jokes (without putting yourself down) to deflect bullying.
Find Accepting Friends
Surround yourself with caring friends who support you to create a safe social environment.
Snacking More Mindfully & Joyfully
Having to constantly scrutinize snacks for allergens can get exhausting. Here are tips for making snacking more positive:
Focus on Abundance, Not Restriction
Celebrate all the wonderful allergy-free food you CAN eat versus what's off-limits.
Make Snack Time Special
Create a nice plate or display, use reusable dishes, play music, and find other ways to add enjoyment to snack time.
Find Community & Support
Bond with others managing food allergies and sensitivities to share stories, tips, recipes and positive outlooks.
Experiment with New Foods & Flavors
Trying innovative allergen-free snacks keeps eating interesting and exciting. Kids and adults alike enjoy this.
Be Thankful
A little gratitude goes a long way. Appreciate allergy-friendly snacks and those who make them accessible.
Snacking Without Allergies is Possible
Though it presents unique challenges, enjoying tasty, nutritious allergen-free snacks is absolutely achievable. By understanding common food allergies, carefully reading labels, making smart substitutions, and thinking positive, you can snack safely and happily. With more specialty options emerging and greater awareness in food production, the future is bright for allergy-friendly snacking everywhere you go.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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