The holiday season is a time for indulging in delicious food and treats, but for those with food intolerances, it can be a source of discomfort and frustration. The most common food intolerances include dairy, gluten, and nuts. Symptoms can range from bloating and gas to nausea and diarrhea.

Tips for Avoiding Food Allergens

Fortunately, there are steps we can take to avoid the discomfort and still enjoy all the festive flavors. Start by researching and planning ahead – many restaurants and food manufacturers provide ingredient lists and nutritional information online. Consider bringing dishes or snacks to parties to ensure there are safe options to enjoy. When in doubt, stick to simple whole foods like fruits, vegetables, and lean proteins. And remember, don't be afraid to ask questions about ingredients or preparation methods. Your health and comfort are worth it. With a little preparation and awareness, we can savor the holiday season without sacrificing our well-being.

Dairy Sensitivity

For those sensitive to dairy, it may be best to skip the mashed potatoes and possibly desserts. If you are close to the host, you can offer substitutions or bring your own version of these dishes. Dairy-free butters are quite good these days. And neutral milk alternatives like rice and oat milk can be a good substitution for regular milk.

Gluten Intolerance

Gluten is found in the most traditional dishes like stuffing and gravy. There are very good gluten-free stuffing mixes that are usually found in natural food stores like Sprouts and Whole Foods. The same goes with gravy. If you feel it’s too much to ask the host, you should skip the stuffing and bring your own serving of gluten free gravy.

Nut Allergies

If avoiding foods with nuts, be sure to ask if they're in the sweet potato casserole, and of course dessert items. Slivered almonds are often added to roasted vegetables and stuffing. And the most common appetizers include cheese, crackers, and nuts. But some people add grapes and olives to their appetizer platter. If you’re unsure what the appetizers will be, have a light snack beforehand.

Fortunately, there are several steps we can take to avoid food intolerance during the festive season. First, plan ahead and communicate with the host or restaurant staff. Second, try to make your own dishes and bring them along to gatherings. Third, be careful when selecting food from buffets or potlucks, and always double-check the ingredients. Fourth, remember to take care of gut health by consuming probiotic-rich foods like unpasteurized sauerkraut or pickles and kimchi. Lastly, don't forget to enjoy yourself and celebrate the season with your loved ones!