As a vegan, you’re already an expert at scanning food labels for animal products. But what about the top eight food allergens? Do you know how to spot them, too?
Understanding Food Allergens
Many people have allergic reactions to certain foods. While some can enjoy these foods with no issues, others have to avoid them to stay healthy.
The eight most common food allergens are:
- Nuts and tree nuts
- Soy
- Wheat
- Gluten
- Dairy
- Eggs
- Fish
- Shellfish
Although eggs, fish, and shellfish are not typically vegan, understanding how to read labels for the top eight food allergens will help all vegans and anyone with food allergies stay safe.
In the United States, the Food and Drug Administration (FDA) requires that foods containing any of these allergens list them as an ingredient on their labels.
However, the FDA does not require companies to list the specific food source of an allergen, so you won’t see “peanuts” or “soy lecithin from soybeans” on the label—just “soy lecithin.”
Additionally, companies can voluntarily add a “may contain” statement to the label if there is a risk of cross-contamination with an allergen.
Common Allergens in Vegan Foods
Some plant-based foods are more likely to contain allergens than others. For example:
- Many vegan cheeses are made with soy or nuts.
- Many vegan meat alternatives are made with wheat.
Be on the lookout for these ingredients in the following forms:
- Textured vegetable protein (TVP) may be made from wheat.
- Soy sauce and tamari are made from soy.
- Nutritional yeast is sometimes fortified with vitamins that contain egg.
Decoding Vegan Food Labels
Reading the ingredients list of any packaged food is important, but as a vegan with food allergies, it’s especially crucial.
Even if the food is labeled “vegan,” the ingredients list will tell you if it’s safe for you to eat.
If you have a food allergy, you already know to avoid certain ingredients. But are you familiar with lesser-known sources of your allergen?
For example:
- Vinegar can sometimes be made with wine (contains sulfites, a form of wheat) or from grapes (tree nuts).
- Some brands of artificial sweetener use maltodextrin made from corn that may be genetically modified to contain soy.
As a general rule, the more whole foods you eat, the easier it will be to avoid your allergens. But even whole foods can sometimes contain your allergen, so read those labels, too.
When it comes to ingredients you don’t recognize, Google is your friend. Bookmark this guide for common ingredient derivatives and how they may relate to your allergens so you can refer to it while food shopping.
Cross-Contamination and “May Contain” Statements
Even if a product is free of your allergen in its pure form, it may still pose a risk due to cross-contamination with the allergen during manufacturing.
Many companies will include a “may contain” statement on the label to alert you of this risk.
It’s important to note that “may contain” statements are not based on science but rather on the company’s past experiences with cross-contamination. So while some may be overly cautious, others may understate the risk.
If you are unsure about the safety of a product with a “may contain” statement, contact the manufacturer for more information.
Navigating Processed Vegan Foods
When eating out or ordering takeout, you may have less control over the ingredients used in your food. However, you can still keep yourself safe.
When placing your order, ask if the restaurant uses any of your allergens in their food or if it’s present in any of their ingredients (such as soy sauce or cooking oil).
Be prepared with a list of vegan-friendly alternatives. For example, ask if the chef can make your dish with vegetable broth instead of soy sauce or if they have a nut-free brand of peanut butter on hand.
If you are unsure about the safety of a restaurant or if you have a severe allergy, consider bringing your own emergency snacks.
Dining Out with Food Allergies
As a general rule, restaurants are not a safe place for people with food allergies. It’s important to take all necessary precautions to protect your health.
If you are unsure about the safety of a restaurant or if you have a severe allergy, consider bringing your own emergency snacks.
Before you go out to eat, research the restaurant online. Look at their menu and be prepared with a list of questions to ask the server about your allergens.
When placing your order, ask if the restaurant uses any of your allergens in their food or if it’s present in any of their ingredients (such as soy sauce or cooking oil).
Be prepared with a list of vegan-friendly alternatives. For example, ask if the chef can make your dish with vegetable broth instead of soy sauce or if they have a nut-free brand of peanut butter on hand.
If you are unsure about the safety of a restaurant or if you have a severe allergy, consider bringing your own emergency snacks.
Maintaining a Balanced and Allergen-Free Vegan Diet
As a vegan, it’s already important to pay attention to your nutrient intake. But if you have food allergens to avoid, it may be more challenging to get the nutrients your body needs.
Be sure to consume a variety of whole foods to ensure you’re getting the nutrients your body needs. Some plant-based sources of the nutrients most people don’t get enough of include:
- Iron: lentils, chickpeas, spinach, quinoa, and fortified cereals
- Calcium: leafy green vegetables, calcium-fortified plant milk, and fortified orange juice
- B12: fortified plant milk, nutritional yeast, and some plant-based meat alternatives
If you have trouble getting enough of any of these nutrients due to your allergens, consider working with a registered dietitian to create a personalized meal plan.
Finally, when meal prepping or cooking, be sure to clean your cutting board and counters thoroughly before using ingredients for a different dish. This will help you avoid cross-contaminating your food with allergens.