Living with food allergies or food sensitivities requires knowing the ingredients in the foods

Learn how to confidently decode ingredient lists and identify hidden allergens in packaged foods. Understand the top 9 allergens and decipher tricky terms like “spices.” Protect yourself and your loved ones by mastering these essential label-reading skills.

Have you ever wondered what’s really inside the food you buy? Food labels can be your secret weapon to finding out!

Did you know that ingredients used for nutrition or to give food its shape or texture have to be listed on the label? In the United States, the Food Allergen Labeling and Consumer Protection Act (FALCPA) requires food makers to list these nine common allergens:

Peanuts
Tree nuts (like walnuts, almonds, and pecans)
Milk
Eggs
Fish (like salmon, tuna, and cod)
Crustacean shellfish (like shrimp, lobster, and crab)
Wheat
Soy
Sesame

But here’s the catch: Other allergens, like corn, potatoes, and sulfites, might not be required to be listed, even though they can still cause problems for some people.

According to FARE (Food Allergy Research & Education), over 170 foods can cause allergic reactions, and most of them don’t have to be on the label. They might even be hiding under names like “spices” or “flavorings.”

So, here’s the deal: Reading food labels isn’t a one-time thing. Food companies can change ingredients or how they make food anytime. Even different sizes or packages of the same food might have different ingredients.

That’s why it’s important to make it a habit to read the label before buying or eating something, even if you’ve had it before without any issues.

Read the label FOUR times:

once when you’re at the store,
again when you put it away at home,
and a third time before using it.
read the ingredients from bottom to top right to left. Backwards from what you normally read (left to right, top to bottom). It focuses you on individual words.

If you have food allergies, sensitivities, or intolerances, here’s what to look for:

Allergen statements: These are required by law.
“May contain” statements: These are warnings, but they don’t guarantee anything and might hide a risk.
Unfamiliar ingredient names: Research them if you’re unsure.
Common allergens hiding under different names: For example, “food starch” could be made from corn or potatoes.

Remember, some allergens might be hiding in plain sight! They could be listed under different names or be part of unexpected ingredients.

To stay safe, it’s important to:

Read labels carefully.
Know common allergen sources and their disguises.
Ask questions if you’re unsure. You can contact the manufacturer or a knowledgeable person.

By being careful about reading labels, you can make informed choices, find new allergen-free options, and enjoy a safer, more enjoyable eating experience.e options, and enjoy a safer, more enjoyable eating experience.

Relate Reading
The Great International Food Labeling Maze
Sh ort Fall of Allergy Alert Cards