By Claire Lawson, Registered Dietitian
Food allergies are more common than you might think – affecting over 3 million Canadians or about 7.5% of the population (1). The impact of food allergies spreads even further, with an estimated 50% of households being either directly or indirectly affected (1).
- The most common food allergies in Canada are peanuts, tree nuts, sesame, milk, egg, fish, crustaceans (e.g., lobster, shrimp), molluscs (e.g., scallops, clams), soy, wheat, and mustard.
- I have also included some information about celiac disease, wheat allergy, and non-celiac gluten sensitivity. Scroll down for the details!
Unfortunately, there are no cures for food allergies. Steering clear of the known allergenic food is the only way to prevent an allergic reaction. Understanding methods of safe food preparation and rules of cross-contamination are important to prevent unexpected allergic reactions. A registered dietitian can help provide guidance on allergen-safe foods and recipes, meal prep techniques, and strategies for label reading to assist in food allergy management. Dietitians can also be a beneficial resource for children struggling with multiple food allergies or intolerances. Scroll down to read about the differences between allergies and intolerances and insights about gluten intolerance.👇
Early introduction to allergenic foods can reduce the risk of your child developing a food allergy. The current Canadian guidelines recommend introducing non-choking forms of foods containing common allergens around 6 months of age, but not before 4 months, as this can be effective in preventing food allergies in some high-risk infants (2).
Interestingly, some food allergies, such as allergies to milk or eggs, can be outgrown. Other allergies, such as those to nuts and crustaceans, tend to be lifelong. Check in with your child’s doctor frequently to be retested.
Food Allergies: Key Fundamentals to Follow:
| DOs | DON’Ts |
| Introduce common food allergens to your child around 6 months of age | Be scared of introducing common food allergens to your child |
| Learn how to read food labels to prevent unexpected allergic reactions | Trust ‘free from _____’ labels on foods without checking the full ingredient list or ‘may contain’ statements |
| Know how to recognize the signs and symptoms of an allergic reaction | Wait for an allergic reaction to progress before taking action |
| Wash your hands often with liquid soap to prevent cross-contamination | Rely on hand sanitizer or water as effective methods to remove food allergen traces from your hands |
| Keep allergen-free foods in a designated spot in your kitchen, where they will not be splashed or come in contact with allergens | Use the same utensils when cooking or serving food to the person who has the food allergy |
| When eating outside the home, let others know if your child has a food allergy, especially if your child has anaphylaxis | Take chances when eating out! When in doubt, ask to see food labels or to speak with someone involved in food preparation |
Food Allergy vs. Food Intolerance: What’s the Difference?
A food allergy involves the immune system and can cause a serious and potentially life-threatening reaction. When someone with a food allergy eats even a tiny amount of the allergenic food, their immune system mistakenly identifies it as harmful and triggers a response. This can lead to symptoms like hives, swelling, difficulty breathing, or anaphylaxis, a severe reaction that requires immediate medical attention.
On the other hand, a food intolerance does not involve the immune system and is generally less severe. It occurs when the body has difficulty digesting a particular food or ingredient. Symptoms of food intolerance can include bloating, gas, stomach cramps, or diarrhea. These reactions are typically limited to the digestive system and are not life-threatening.
Understanding the difference between these two is crucial, as food allergies require strict avoidance and immediate treatment if exposure occurs, while food intolerances may be managed with dietary adjustments (speak with a NutriProCan dietitian for help managing allergies and intolerances!).
Is Gluten Sensitivity Different Than An Intolerance or Allergy?
Gluten intolerance—often referred to as non-celiac gluten sensitivity—affects a smaller portion of the population compared to those with a gluten allergy or celiac disease. Gluten intolerance is more common than celiac disease, but less clearly defined. People with gluten intolerance may experience symptoms like bloating, fatigue, or headaches after consuming gluten, but they do not show the same immune response or intestinal damage as those with celiac disease.
As a dietitian, I’ve observed that many people choose to eliminate gluten from their diet without a formal medical diagnosis. This trend reflects a broader rise in gluten-free eating habits being adopted as a personal preference. However, it’s important to note that unnecessarily eliminating gluten can lead to unintended nutritional consequences. Gluten-containing foods, such as whole grains, are often rich in essential nutrients like fibre, iron, and B vitamins. Removing these foods from the diet without proper substitutes can result in deficiencies that impact overall health. Moreover, gluten-free processed foods are often lower in fibre and higher in sugar and fat. Therefore, unless diagnosed with celiac disease, a wheat allergy, or non-celiac gluten sensitivity, it’s generally recommended to maintain a balanced diet that includes gluten-containing foods.
At the end of the day, our goal at NutriProCan is to help your children thrive, regardless of their dietary restrictions. Connect with a registered dietitian to feel confident navigating allergen-free alternatives and ensure you and your family get the necessary nutrients.
This blog post about food allergens and their management provides general information about common allergens and the associated do’s and don’ts. It is not a diagnostic tool and it does not address all specific allergens or individual health needs. For a thorough evaluation of allergies, please consult your primary healthcare provider, such as a family doctor. This information is not a substitute for professional medical advice, diagnosis, or treatment. Always seek guidance from your healthcare provider with any questions or concerns about your health. A registered dietitian can help clarify which foods or types of foods must be avoided to prevent an allergic reaction or symptom flare-up of the intolerance while ensuring that the patient is not deficient in the nutrients these foods provide.
- https://foodallergycanada.ca/our-impact-advocacy-and-services/about-us/who-we-are/our-mission/#:~:text=Over%203%20million%20Canadians%20are,are%20impacted%20by%20food%20allergy.
- https://foodallergycanada.ca/wp-content/uploads/EarlyIntro_Web.pdf
Book A Free 15-minute Consult to Ask About Food Allergies
✅Ask how a dietitian could help with an allergy or some other health goal or concern.
✅Some of Claire’s areas of expertise include allergies and sensitivities, digestive health, gluten issues, pediatric and family nutrition, and healthy weight loss or gain.
✅There is no obligation to purchase.
Fees apply after the free 15-minute consultation and many employee health benefits cover services provided by registered dietitians. Our services are also tax-deductible and exempt. Our fees are listed on this page: https://nutriprocan.ca/nutrition-counselling/
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