Navigating Ramadan with Food Allergies

Managing food allergies during Ramadan, the Muslim holy month, can be a challenge. But with some planning and care, you and your family can make safe choices. Meals like Suhoor (the early morning meal) and Iftar (the meal to break the fast) involve many different foods, some of which might have allergens.

By knowing what foods to watch out for, you can enjoy a healthy Ramadan.

Common food allergies and Ramadan challenges

The nine most common food allergens account for approximately 90% of all food allergic reactions in the United States. These foods are: milk, eggs, peanuts, tree nuts, fish, sesame, shellfish, wheat and soy. These allergens may be present in many traditional foods and store-bought products used during the Muslim holy month.

It’s important to check food product labels for allergens in packaged foods. Look for clear allergen statements on the label. If an allergen is present in the product, find allergy-safe alternative or substitutions. When in doubt, choose fresh, whole ingredients over processed foods.

Here is what to watch for in foods served during Ramadan:

1. Wheat and gluten in Ramadan breads

Various types of bread are often on the menu during Ramadan, including pita, samoon, naan, and roti. These breads commonly contain wheat. This makes them a risky food choice for people with a wheat allergy or celiac disease.

Alternative: Gluten-free flatbreads made from rice, chickpea, or almond flour can be safe options.

2. Dairy in traditional Ramadan dishes

Milk, yogurt, and cheese are common ingredients in Ramadan meals. Examples include yogurt-based drinks or creamy desserts like rice pudding (muhallabia) and kunafa.

Safe substitutes: Coconut milk, almond milk (if you are nut-safe), and oat milk are dairy-free alternatives.

3. Nut allergies and Ramadan desserts

Nuts are widely used in Ramadan sweets such as baklava, qatayef (stuffed pancakes), and maamoul (date-filled cookies). Many desserts use almond flour, pistachios, or walnuts. This poses a significant risk for those with nut allergies.

Nut-free options: Opt for nut-free desserts like fruit salads, coconut-based sweets, or date treats made without nuts.

4. Sesame and tahini in Middle Eastern cuisine

Sesame seeds and tahini (sesame paste) are integral to many Middle Eastern dishes. This includes hummus, falafel, and halva. Sesame can also be found in bread and salad dressings.

Alternative: Sunflower seed butter or avocado-based spreads can be used as substitutes in certain recipes.

5. Eggs in Ramadan meals

Eggs are used in breakfast dishes, pastries, and binding ingredients for foods like kofta and samosas.

Egg replacements: Commercial egg replacers, flaxseed meal mixed with water, or mashed bananas can work as substitutes in recipes.

6. Soy in processed and fried foods

Soy can be present in various processed foods. These include soy sauce, tofu-based dishes, and some vegetarian protein options. Soy lecithin is also found in many store-bought chocolate and snack items.

Safe choices: Use coconut aminos instead of soy sauce. Choose whole, unprocessed foods to minimize exposure.

7. Fish and shellfish allergies

Seafood-based dishes are popular in some cultures during Ramadan. These meals may include shrimp or seafood curries, fish stews, and seafood soups.

Alternative: Chicken, lamb, or plant-based proteins can be used in place of seafood.

8. Dates and sulfite sensitivities

Dates, a staple for breaking the fast, often contain sulfites as preservatives to maintain their color and freshness. Sulfites are not a food allergen, but they can cause food sensitivities. People with sulfite sensitivity can opt for organic dates. Be sure to check the food labels first and look for the word “sulfites.”

Tip: Fresh dates are a great alternative to packaged ones, reducing the risk of hidden sulfites.

9. Hidden allergens in Iftar beverages

Many Ramadan drinks may contain artificial colorings, dairy or nut extracts. Check rose syrups, flavored milks, and herbal drinks. Checking ingredient labels for these allergens is essential.

Safer options: Water, fresh fruit juices, and non-dairy smoothies offer allergy-friendly hydration.

Preventing cross-contact during Ramadan

Shared cookware and buffet-style meals at Iftar gatherings can increase cross-contact risks for those with severe food allergies. What can you do to reduce the risk of cross-contact?

• Prepare allergen-free meals separately using clean utensils and cookware.
• Clearly label safe dishes at communal gatherings.
• Communicate dietary restrictions with hosts when attending Iftar meals.