ALL ABOUT Food allergy symptoms References Symptoms of food allergies may include physical Dairy and/or emotional reactions. If you are allergic Go Dairy Free: The Guide and Cookbook for Milk Allergies, Food Allergy Lactose Intolerance and Casein-Free Living to something in your diet, you may experience Alisa Marie Fleming, Fleming Ink, 2008. migraine headaches, constipation or diarrhea, or Don’t Drink Your Milk suffer from chronic colds and extreme fatigue. In Frank Oski, M.D., Teach Services, 2010. StrongerTogether.coop is a consumer website Solutions addition, you may experience mood swings, be Not Milk, Nut Milks developed by National Cooperative Grocers unable to concentrate, or feel anxious Candia Lea Cole, Woodbridge Publications, 1997. Association (NCGA) for our “virtual chain” and depressed. General Food Sensitivities of over 120 retail food co-ops, operating The Allergen-Free Baker’s Handbook more than 160 store fronts, nationwide. Cybele Pascal, Celestial Arts, 2009. Food allergies can develop at any time. They The Anti-Inflammation Diet and Recipe Book: Protect StrongerTogether.coop is a place for people should be distinguished from food intolerances, Yourself and Your Family from Heart Disease, Arthritis, to gather on their food journeys. It’s a place which are common but produce less intense Diabetes, Allergies - and More to find out more about what’s in your food, reactions. Food allergies manifest in many Jessica Black, Hunter House, 2006. where it comes from, where to find great food, different ways depending on which food Recipes for the Specific Carbohydrate Diet: The Grain-Free, Lactose-Free, Sugar-Free Solution to IBD, Celiac Disease, how to prepare it, and a whole lot more. It’s is involved and how your immune system Autism, Cystic Fibrosis, and Other Health Conditions also a place to talk with others about food topics responds. Symptoms of allergies vary from (Healthy Living Cookbooks) you’re exploring, are passionate about, and even individual to individual. Often, the culprit is a Raman Prasad, Fair Winds Press, 2008. want to get involved in. type of food consumed daily by many people, Breaking the Vicious Cycle: Intestinal Health such as wheat or dairy products. If you are Elaine Gottschall, B.A., Ms.C., Kirkton Press, 1994. Learn more about co-ops, and find food co-ops Easy Breadmaking for Special Diets all across the U.S. at www.strongertogether.coop. concerned about possible food allergies, consult Nicollet Dumke, Allergy Adapt Inc., 1995. Follow @strongrtogethr on Twitter and like us your doctor or holistic health practitioner. Feast Without Yeast Bruce Semon, M.D., Ph.D., and Lori Kornblum, Wisconsin on Facebook; we’re at People with food allergies must be sure to check Institute of Nutrition LLP, 1999. www.facebook.com/coop.strongertogether. ingredient labels. This is especially important Food Allergy News Cookbook with corn, which comes in many different forms, Anne Munoz-Furlong, Food Allergy Network, 1998. Gluten Free and with wheat, which is present in many foods. The Gluten Free Girl and the Chef Also ask for help when shopping and locating Shauna Ahern, Wiley, 2010. special diet products in your community co- By author Bette Hagman: op. Some co-ops offer special diet lists and/or Gluten Free Gourmet, revised edition product labeling programs to make shopping Henry Holt & Co., 2000. easier for you. Gluten Free Gourmet Cooks Fast & Healthy Henry Holt & Co., 2000. Gluten Free Gourmet Bakes Bread Henry Holt & Co., 1999. More from the Gluten Free Gourmet: Delicious Dining Without Wheat Henry Holt & Co., 2010. 1000 Gluten Free Recipes Carol Fenster, Wiley, 2008. Getting Your Kid on a Gluten-Free Casein-Free Diet Susan Lord, Jessica Kingsley Publishers, 2009. www.strongertogether.coop ©2013, National Cooperative Grocers Association (NCGA) © 2013 National Cooperative Grocers Association (NCGA) Printed on elemental chlorine-free, 10% post-consumer 1/13 recycled paper using soy ink. Corn are readily available at the products. Contact the food manufacturer directly Food allergy solutions Corn allergies are also very common. People for specific process information if highly sensitive. co-op to help meet your special dietary needs. Discover food alternatives found in such allergic to corn must avoid corn in all of For gluten-free flours, consider using brown and departments as bulk, frozen, refrigerated and packaged grocery. its forms. These include cornmeal, polenta, white rice, corn, tapioca, potato, garbanzo, garb- maltodextrose, dextrose, corn oil, corn fructose fava and sorghum. Most beans, seeds and nuts are and corn syrup. also safe. Common food allergies find they can tolerate spelt (Triticum turgidum). Breads, flours and pastas made from spelt and Corn alternatives. Corn oil can be replaced Dairy Wheat kamut are readily available at co-ops. Many with a variety of vegetable oils. Barley malt, Dairy allergies are a reaction to the proteins Many people are allergic to wheat. Almost all other wheat alternatives are also available. Corn rice syrup, fruit sweeteners or honey are good in milk–casein and whey. Common symptoms baked goods, pasta, cereals, and gravies contain tortillas, rye crackers, rice cakes and mochi are substitutes for corn sweeteners. Potato and usually involve the respiratory system or the skin. wheat or wheat products. Seitan (wheat-meat), good substitutes for wheat crackers. wheat-based chips can replace corn chips and People with a dairy allergy must avoid foods with bran and wheat germ, bulgar (used in Middle wheat tortillas adequately replace corn tortillas. casein or whey or both. Digestive disturbances Eastern tabouli) and couscous are all forms of Ready-made, wheat-free cereals include cream from dairy products are most often a sign of wheat or wheat derivatives. Ingredients that of rice, cream of rye, cream of buckwheat, puffed Gluten lactose intolerance. Lactose is the sugar in milk. indicate the presence of wheat in baked goods rice, puffed millet, puffed corn, rice flakes, corn Glutens are the proteins found in high levels of Some people do not produce enough lactase, include: all-purpose flour, wheat gluten, bread flakes, rye flakes, brown rice crispies and wheat- wheat and in smaller amounts in rye, oats, barley, the intestinal enzyme that digests lactose. These flour, cake flour, enriched flour, pastry flour, free granola. Rice bran or oat bran replaces triticale, spelt and kamut. Certified gluten-free people need to limit or avoid dairy products or phosphated flour, white flour, semolina, bran, wheat bran. Cooked amaranth, barley, buckwheat, oats are now available. take lactase when they eat dairy products. bread crumbs, farina, food starch, modified food polenta, millet, oats or rye can replace cracked starch, malt and wheat germ. wheat or couscous in salads or in main dishes, and Gluten-sensitive enteropathy (celiac sprue) is a Dairy-free alternatives. Co-ops offer a can also be used as hot cereals. Rice, corn, lentils, malabsorption syndrome, not an allergy, in which number of refrigerated, frozen and packaged Wheat alternatives Most people diagnosed quinoa, buckwheat or mung bean pasta can be the absorptive surface of the small intestine is grocery products that are dairy-free, including with a wheat allergy have reactions to common substituted for wheat pastas. damaged by gliadin, a fraction of the protein salad dressings, condiments, yogurt alternatives, wheat or Triticum sativum. These people often gluten. Strict adherence to a gluten-free diet beverages, frozen desserts and cheese is required, as even small amounts of gluten alternatives. Eliminating dairy from your diet can cause damage. Protein from wheat, barley, requires diligent label reading. Some products storage tips rye, spelt, semolina, kamut and triticale must that are labeled dairy-free, such as soy cheese, not be consumed by persons with celiac sprue. may contain caseinate, a derivative of casein. Wheat flour substitutes require a longer (10–20 To thicken a recipe or to hold ingredients together, These people may also react to quinoa, millet, Other ingredients that indicate the presence minutes) baking process. Combining substitutes and substitute for 1 tablespoon of wheat flour: buckwheat and amaranth. Visit the Celiac Sprue of dairy include lactose, lactalbumin, nonfat dry experimenting will produce successful results. • ½ tablespoon cornstarch, potato starch, or rice flour Association web site at www.csaceliacs.org for milk, milk solids and whey. • 1 tablespoon arrowroot or oatmeal more information and an extensive listing of Adding ½ teaspoon of baking powder per cup of non- • 2 teaspoons quick-cooking tapioca gluten-free foods. Peanuts and nuts wheat flour improves the texture of the baked goods. Allergies to peanuts and nuts are also fairly Baking without gluten is most successful using a Gluten-free solutions. There are a number common. Read the label to check for peanuts, Most wheat-free baked goods blend of gluten-free flours, such as sorghum, potato of gluten-free packaged food items available peanut butter or peanut oil, or the specific nut will crumble, so making and tapioca. Xanthan gum is a helpful ingredient to at your co-op including cookies, cereals, snack that causes your allergic reactions. foods in smaller sizes add body to doughs. chips, pastas and baking mixes. Read all packaging helps retain shape carefully and look for gluten-free labeling. Nut-free substitutes. For peanut butter and body. Remember, some gluten-free products are replacement try sesame butter (made from whole manufactured in the same environment as wheat sesame seeds), tahini (made from hulled sesame seeds), or nut butters made from acceptable nuts.