Food allergies affect millions of Americans, and the same nine foods are often the ones to blame. Think of them as the usual suspects, showing up in snacks, breads, sauces, and more. Now, here’s your cheat sheet to spotting the Big Nine and keeping food simple and worry-free.
9. Sesame
Sesame became the ninth major allergen under the US law in 2023. While only less than 1% of Americans are confirmed to be allergic, sesame is sneaky because you can find it in more places than you’d think. Beyond sesame seeds, tahini, or sesame oil, it can also hide in spice blends, baked goods, or under the label “natural flavors.” Dining out, sesame oil is common in Asian cuisine, so ask your server directly to avoid surprises.
8. Soy
Soy allergies often start in childhood, and while many people outgrow them, soy still ranks among the top nine allergens. It’s not just tofu or soy milk you need to be careful with. It shows up in protein powders, lecithin in chocolate and candy, processed foods, and even some cooking oils. If you’re cooking at home, consider swaps like oat or coconut milk and chickpea-based protein alternatives.
7. Wheat
Wheat allergy is an immune reaction to proteins in wheat. It’s especially common in kids, though some adults deal with it, too. Wheat turns up in bread, pasta, pastries, and cereal. It’s also in less obvious places like soy sauce, salad dressings, and soups. US labeling laws require wheat to be listed, so the “Contains Wheat” line is your best friend. For alternatives, consider rice, corn, oat, or almond flour.
6. Egg
Egg allergies are among the most common in children. Beyond the morning scramble, eggs can hide in baked goods, mayonnaise, dressings, and egg washes brushed over breads and pastries. On some food labels, egg might be listed as “albumin” or “ovomucoid,” so it helps to know the scientific names. At home, you can experiment with egg-free baking by using flaxseed, applesauce, or aquafaba (the liquid from canned chickpeas).
5. Fish
Unlike some allergies, fish allergies often appear in adulthood. So aside from the fillet on your plate, pay attention to fish that can sneak into Worcestershire sauce (contains anchovies), Caesar dressing, and imitation crab meat. Even a splash of fish sauce in a veggie dish can trigger a reaction. At a restaurant, ask whether the grill, fryer, or pan is shared with fish, since small traces can also cause problems.
4. Shellfish
Shellfish is the most common food allergy among US adults, and unlike egg or milk, it almost never goes away. Shrimp, crab, lobster, clams, oysters, and scallops are the usual suspects, but shellfish can also hide in sauces, stocks, or fried foods that share oil with seafood. If you’re allergic, it’s best to let your server know upfront or avoid seafood restaurants since reactions can be severe.
3. Tree Nuts
Tree nut allergies, which cover almonds, walnuts, cashews, pistachios, and more, are among the most persistent and serious. Desserts like cookies, brownies, ice creams, and candies can trigger reactions. Labels must list specific nuts, but “may contain” or “processed in a facility with nuts” warnings are also important cues. When buying bakery items or eating out, assume desserts may be cross-contaminated unless told otherwise.
2. Peanut
Peanut allergies get attention because they’re common and often severe and lifelong. About 1 in 50 children in the US has a peanut allergy, and accidental exposure is a major concern. Beyond the obvious peanut butter, peanuts can hide in sauces, baked goods, or in Asian cuisine. The best approach is total avoidance and using substitutes like almond butter or sunflower seed spread.
1. Milk
Cow’s milk protein allergy is one of the most common in children, though many can outgrow it. This allergy can cause hives, swelling, or even anaphylaxis. Dairy products like cheese and butter are obvious culprits, but milk proteins also show up in baked goods, candy, and processed foods under names like “casein” or “whey.” When eating out, be careful with sauces, creamy soups, and desserts, and watch for hidden dairy in shared utensils.
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