Navigating Food Allergies

Jun 12, 2025

Written by: Pacagen Team
Reviewed by: Evan Zhao, PhD
Evan is a bioengineer, a loving dad to Miao Miao, and the founder and CEO of Pacagen.

Living with a food allergy, especially something as serious as a nut allergy or tree nut allergy can feel overwhelming at times. With so many amazing foods out there—and a few hidden surprises—it’s perfectly normal to feel anxious about what’s safe to eat. But don’t worry! Here’s the good news: with the right info, some smart strategies, a little planning, and confidence, you can absolutely enjoy flavorful meals while staying safe.

In this blog, we’ll explore how to navigate food allergies - what to watch out for, how to avoid cross-contamination, and why label reading and ingredient awareness are your best tools. Whether you’re new to allergies or supporting a loved one, these tips can help everyone thrive.

Understanding the basics: food allergy, nut allergy, tree nut allergy

So what exactly is a food allergy? It is when your body’s immune system mistakenly treats certain foods as harmful invaders. Even a tiny amount can trigger a reaction, ranging from mild symptoms like itchiness or stomach upset to life-threatening reactions such as trouble breathing or anaphylaxis.

Some of the most common and tricky allergies involve nuts. A nut allergy can refer to tree nut allergies (like almonds, walnuts, or cashews) or peanuts (which are technically legumes, but just as risky for many people).

Being diagnosed might mean changing how you cook, eat, and shop. But knowledge is power—let’s talk about how you can stay safe while still enjoying your meals.

Cross-contamination: the invisible danger

One of the trickiest challenges with a severe food allergy is cross-contamination . This occurs when allergens—like nuts or peanuts— accidentally end up in foods that shouldn’t have them. Cross-contamination often happens in:

Restaurants or bakeries using shared tools
Factories producing multiple products
Home kitchens if utensils, cutting boards, or hands aren’t washed well

Cross-contamination can be sneaky, which is why ingredient awareness and being vocal about your allergies is so important. When in doubt, always ask! Most restaurants and brands are used to allergy questions, and being cautious is never overreacting.

Quick tips:

Always tell your server about your allergies before ordering
Check if your school or workplace has allergy-safe zones
Consider packing your own food, especially for travel or events

Ingredient awareness: stay one step ahead

Ingredient awareness not only means knowing the risky foods but also the sneaky sources of allergens. Tree nuts aren’t just in obvious places like nut butters or trail mixes—they can hide in sauces, baked goods, desserts, and even some meat substitutes. Similarly, soy and wheat are common ingredients in a wide range of processed foods.

Don’t be afraid to ask questions or check with food producers.

Here are a few examples of less-obvious places you might find tree nuts, peanuts, soy, or wheat:

Salad dressings or sauces (they may contain pine nuts or walnuts)
Breakfast cereals or granola (hidden peanuts or nuts)
Vegan cheese or mousse (sometimes made with cashews)
Asian sauces or snacks (soy and wheat are both common ingredients)
Ice cream and baked goods (possible cross-contamination as they are made in shared facilities)
Processed meats (some use soy or wheat fillers)

Label reading: your superpower against allergens

When it comes to packaged food, label reading is your best defense! In many countries, laws require brands to list major allergens like peanuts, tree nuts, soy, and wheat clearly.

Become a label-reading pro, look for phrases like:

“Contains: peanuts, tree nuts, soy, wheat”
“May contain traces of nuts”
“Manufactured in a facility that processes nuts”

Pro tip: Ingredients change! Even if you have bought something a hundred times, check again. Companies switch their recipes or move to new suppliers/factories more often than you think!

If a label is unclear or ambiguous, don’t take chances. Reach out to the manufacturer’s customer service directly—they’re typically happy to clarify which allergens may be present.

Processed foods and food additives: what to know

We all love the convenience of processed food, but they often come with a long list of food additives. Some additives are derived from nuts, soy, or wheat and might not sound familiar. Here’s what to watch out for:

Hydrolyzed vegetable protein (can come from soy or wheat)
Mono- and diglycerides (possible soy origin)
Natural flavorings (sometimes include nuts or wheat sources)
Lecithin (often soy-derived, sometimes from sunflower or eggs)

When in doubt, skip it—or contact the company. There are more allergy-friendly brands out there than ever before, so you have options!

Everyday tips for safe, mindful eating

Here are some everyday strategies to make living with food allergies a little easier:

Plan ahead: Bring your own snacks to new restaurants, parties or on flights.
Educate your circle: friends & family should know how serious your allergies are
Double-check recipes: Cooking at home? Verify every ingredient, especially sauces and spices.
Wear a medical ID: If you have a history of severe allergic reactions, it’s an extra layer of safety.
Connect with the community: Support groups and online forums are great for sharing experience, advice and encouragement!

You’re not alone—we’re here to support you

Living with a food allergy—especially when it involves nut allergies, tree nut allergies, soy, or wheat—can be challenging, but you’re far from alone. Be proactive, stay curious, and keep communicating. The more you learn about ingredient awareness, cross-contamination, and practice label reading, the more confident you’ll feel.

Got questions? Reach out to us anytime! Share your experiences, tips, or concerns in the comments or through our contact page. Together, we can make eating with allergies safer and a lot more delicious.

References:

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