Navigating Food Labels for People with Food Sensitivities: Tips and Tricks for Safe Eating

People study the information on food labels for several reasons. One of the major reasons is that they are avoiding symptoms of food sensitivities or food allergies. Other reasons include the fact that they’re keeping an eye on their calorie intake, or maybe they need to reduce or increase certain nutrients within their diet. They may also have a food sensitivity and read the labels to determine whether that product suits their digestive system after getting the results of food intolerance tests. To help you understand the content of food labels, we’ll talk you through the information they contain to help you eat safely if you’re making new changes to your diet.

Serving information about foods 

The serving information focuses on the number of servings in the package and the serving size. The facts are given in familiar units such as cups and metric equivalents in grams (g). The serving size is important to pay attention to because if a label states that one serving equals one cup, eating two cups would be the same as two servings. If you’re trying to follow a calorie-controlled diet, this is worth looking at because it can be very easy to double the amount you’re eating if you don’t follow the serving information on the label. Similarly, if you have food sensitivity but know that you can tolerate small amounts of a certain ingredient, make sure you stick to your identified serving and don’t accidentally double up on your portion size. Portion control is a key tip that people follow when they are avoiding symptoms of food sensitivities.

What do calories mean on food labels?

The calorific content on a label gives a measure of how much energy you get from a serving of that food. So, if one serving is 200 calories, but the pack contains 4 servings, you’d consume 800 calories if you ate the lot. If you’re trying to limit the calories you consume, checking out the calorie content on a food label is important because it helps you plan your meals according to your limit. Suppose you have food sensitivity and are purchasing alternative products better suited to your digestive system. In that case, it’s a good idea to look at their calories until you are familiar with their nutritional value. While a certain product may be more compatible with your body, it could be higher in calories, so you may need to make some adjustments in other areas of your diet or fitness regime if you don’t want to go over your daily intake.

Look at the nutrients on food labels to help you avoid symptoms of food sensitivities

The key nutrients listed on a food label are what you need to look at to support your dietary needs. Therefore, if you need to consume more or less of a specific ingredient to improve your health, this information is very useful. Added sugars such as dextrose, for example, are included during the processing of foods and can often be the source of food sensitivity. Keeping an eye on a product’s nutritional content can determine whether it is suited to your personal needs or if it has the potential to trigger symptoms such as bloating, stomach complaints, or headaches. From a health perspective, it’s also a good idea to pay attention to the nutrients listed on a food label, like dietary fiber, iron, and vitamin D. If you know your diet is lacking in any of these components, take note of the amount products contain can improve your health and ensure you’re getting the nutrients you need.

Percentage daily value (%DV)

The percentage daily value indicates how much of a nutrient in a serving of food contributes to the day’s dietary intake. This helps you determine whether a product is low or high in a nutrient so you can make an informed choice about whether it’s suitable to eat. It also makes it easier to compare the content of different foods. If you’re trying to avoid artificial sweeteners because they can trigger food sensitivity symptoms, for example, look for a low %DV against ‘added sugars’ or compare against products that are similar so you can choose the healthiest option. Likewise, if you experience bloating because of your food sensitivity, eating more dietary fiber can improve digestion, so it’s worth seeing if a product contains a high percentage to boost your well-being and ease your symptoms.

Ask us any questions on avoiding symptoms of food sensitivities

If you have any questions about food sensitivity and how it can affect your diet, please send an email to [email protected] or get in touch through the contact form on our website. Please remember that if you’re concerned about your diet and want to make sure it’s nutritionally balanced, it’s a good idea to speak to a medical professional who can advise accordingly.