Navigating London with Nutritional Allergies

Traveling to another country with new cuisine takes some getting used to, especially if there are things you cannot eat. As many people know, I have several food allergies; most tree nuts such as pecans, pistachios and cashews, and sesame seeds, which can be ground into flour or used as a seasoning oil. With this in mind, I usually have to proceed with caution when it comes to food. It came as no surprise that this proved to be a challenge, as the UK is limited on brands that are also available in the US. They have some brands of their own instead, and have banned certain ingredients in the UK such as dyes and chemicals. But the cuisine here is so unique and I want to be able to indulge myself in the cultural dishes of the British, so I devised a few tips to help those with dietary restrictions navigate through their culinary experience without throwing caution to the wind:

#1: Check food labels!

When shopping at Tesco or any local grocery store, be sure to check the packaging for ingredients. Like the US, the UK defines the allergens within the food in black bold letters on the ingredients list:

I usually thoroughly check the label a few times so I'm aware of the ingredients and I'm 100% sure it is safe for me to eat. it is important to note that something you may be allergic to that isn't as common an allergy may not be defined in bold, so be sure to check the whole label!

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#2: There's an app for that too!

With allergies, sometimes other foods can be in the same family and may cause the same anaphylactic reaction. For example, those peanut allergies, the legume peas may not be suitable, and things like mangos may cause people with macadamia nut allergies to have the same issue. If you're unsure what is safe for you and what's not, use an app! I utilize the app Fig (not sponsored) to determine if any ingredients are affiliated with my allergy and should be avoided. I highly recommend this app, as it has been useful for me daily and provides informative ease.

You can personalize your experience by listing your allergies and can look up foods found in US grocery stores and restaurants for their ingredients and the app will determine if it's safe for you to consume. While in the UK, I check the list of common food ingredients like the photo above to double check the safety of a food. If I see an ingredient I'm unsure I can eat or not, this app will indicate if I can or not with a symbol next to the ingredient, green being safe, yellow being possibly safe, and red meaning avoid.

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#3: Just Ask!

When you're out to eat at a pub, restaurant or coffee shop, alert the server of your dietary restrictions so they can follow proper procedures when making your order. Some will even show you food labels upon request. It can be scary to ask, but don't let it stop you! Most servers I have spoken with have been understanding of my restrictions and have done their best to accommodate me. If there are risks of cross contamination, I am made aware of this prior to receiving my food or drink. Don't just assume a food is safe because you've been able to eat it before; it's better to remind them each time to ensure they're conscious of your needs.

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Having dietary restrictions is nothing to be ashamed of, don't let it hold you back from enjoying the literal fruits of labor. You too can have a safe and delicious culinary experience while abroad!

Bon Appetit, and Cheers!

Mikayla