The holidays are a particularly challenging time for people with dietary restrictions. Whether they are with family, friends or coworkers, festive gatherings around food can be stress-inducing for those who have limitations to what they can eat. We can all play a role of arming ourselves with information about dietary restrictions in order to be supportive and caring.
Dietary restrictions go beyond typical concerns for healthy eating or even weight loss and affect those where the restriction is more by necessity, not choice. Common dietary restrictions include food allergies and intolerances, vegetarian and vegan diets, and medical concerns that require special diets. Even if you don’t have a dietary restriction, you likely have a friend or family member who is affected.
Here are some of the most common dietary concerns.
Food Allergies
About 32 million Americans have food allergies and although over 170 foods have been reported to cause allergic reaction, there are eight allergens that are most common. These top allergens include peanuts, tree nuts, fish, shellfish, eggs, milk, soy and wheat. Severity of allergic reactions can vary from headaches, rash, diarrhea and vomiting to more severe reactions like swelling of the airway and anaphylaxis, which can be fatal. The only treatment for food allergies is complete avoidance of the allergen.
Food Intolerance
Different from a food allergy, food intolerance is a digestive system response rather than an immune system response to a food. It occurs when a person is unable to properly digest or break down food. For example, intolerance to lactose, which is a sugar in milk and other dairy products, is the most common food intolerance. Food intolerance affects the digestive tract and may include nausea, stomach pain, gas, cramps, diarrhea and bloating.
Celiac Disease and Gluten Sensitivity
People who have Celiac disease are unable to eat any foods that contain gluten. Common gluten-containing foods include wheat, barley, rye and bulgur and foods that contain ingredients derived from these grains. While those who are sensitive to gluten, but do not have Celiac disease may be able to tolerate small amounts of gluten, individuals with Celiac disease have to strictly limit even the possibility of cross-contamination of their food with gluten.
Vegetarian and Vegan Diets
While vegetarians avoid meat, chicken and usually seafood, some vegetarians consume eggs or dairy products. However, vegans do not consume any animal products. For those who avoid meat and other animal products, it is often a long-term lifestyle choice informed by beliefs around animal rights, environmental concerns, health concerns or religious and spiritual beliefs.
While vegans and vegetarians can plan meals at home that are nutritionally balanced, containing all the nutrients that they need, social gatherings that do not take into account the needs of vegetarians can be harder to navigate. People who do not eat meat benefit from having a plant-based protein option, typically made from beans, tofu, nuts and seeds along with other vegetables.
Low-Sodium Diets
While the typical American diet includes about 3,400 mg of sodium daily, most people should be taking in closer to 2,300 mg of sodium daily. People on a low-sodium diet should further reduce their salt intake to about 1,500 mg per day. Low-sodium diets are prescribed to those with high blood pressure, kidney disease, liver disease and heart problems among other health issues.
These are some steps you can take during the holidays to help support your loved ones with dietary restrictions:
1. Ask guests ahead of time if they have any dietary restrictions so you understand how you may accommodate their unique needs.
2. At buffet-style meals, label foods that contain allergens, animal products or gluten.
3. Don’t downplay the seriousness of another person’s dietary restriction.
4. Read food labels and ingredient lists to be aware of food’s contents.
If you have dietary restrictions, here are some steps you can take to make holiday meals less challenging:
1. Communicate clearly to hosts about your dietary restrictions. Most people are more than willing to accommodate your needs if they are informed.
2. Offer to prepare and bring some items to share that are safe for you to consume.
3. Take the initiative to choose a restaurant or venue that is able to accommodate people with dietary restrictions.
4. Plan non-food activities like volunteering, fun outdoor sports or crafting that bring people together during the holidays without a focus of food.
LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached by email at RD@halfacup.com.
