Food Prep Nightmare…

Are you confused as to the difference between food allergy’s and food intolerances (or food sensitivities, as they are sometimes known). It can be a minefield if you are preparing dinner for friends and one of them pipes up to tell you they are gluten or dairy intolerant.

What should you do? What can you cook to avoid any awkward moments when they advise you they cant eat the lovely meal you have prepared?

Panic not! I have provided a couple of easy fail safe recipe links in this article for you to chose from later in the article.

Allergy or Intolerance?

The main different between an allergy and intolerance is that a Food Allergy could potentially KILL someone. Just think about peanut allergies and how dangerous these can potentially be. There have been numerous incidents with people unknowingly eating the wrong thing and actually dying. Google it, it is terrifying…!

Therefore, it really is vitally important to know exactly what you are dealing with if a friend who has a food allergy or intolerance is coming for dinner. So, first things first, ask the person what foods they need to completely avoid and if they are allergic, or intolerant. If they don’t know, assume the worse and presume it is an allergy. Better to be safe than sorry.

Common food allergies are:

  • Peanut (and all nuts)
  • Shellfish
  • Gluten (more commonly known as Coeliac Disease)
  • Dairy
  • Citrus

If you know your guest (or yourself) is allergic to certain foods then when food prepping you MUST use completely different utensils and kitchen areas to prep this food in order to ensure that the bulk of your meal is kept completely FREE FROM whatever the known allergen is. To be on the safe side, maybe avoid using the allergen in your meal at all and then there will be no chance of cross contamination.


The symptoms of a food allergy and food intolerance can be exactly the same – minus the life threatening part. So it can be really difficult to gauge this on your own, without any proper testing.

Common food intolerance / allergy symptoms:

  • Bloating
  • Stomach pain
  • Abdominal cramps
  • Irregular or explosive bowel movements (constipation or diarrhoea)
  • Acid reflux or severe indigestion
  • Tiredness, lethargy and brain fog
  • Depression, anxiety and stress
  • Joint pain, muscle tension and headaches
  • Skin rashes, itchiness, hives, eczema and psoriasis

As you can see there are a lot of different symptoms that could be attributed to food intolerances and allergies. If you or someone you know is struggling with any of these symptoms you should first of all go to the Doctors to see if they can recommend anything.

If they advise that you or the person concerned has IBS (irritable bowel syndrome) and then go onto say there is ‘nothing they can do about it’ and that ‘you will just have to put up with it’ and that ‘there is no cure’ and ‘you get flare-ups through too much stress’ then please do get in touch with me directly as I disagree with the majority of that. However, i would not be a good citizen if I did not suggest that you should get all of your ailments checked out by a medical professional first.

Then send the person onto me as I offer a complete FREE phone consultation to help people to understand IBS. This can be booked here.

Fail Safe Recipes For The Intolerant and Allergic

I always fall back on these recipes and use them again and again when prepping for 4, 6 or 8 people.

Having a wide variety of dishes where people can help themselves and keeping any ‘problem foods’ separate is also a really big help. Then you can advise your dinner party what is in each dish and they can chose themselves, rather than having a sit down meal with only one or two options.

I hope you enjoy these recipes and have found this article useful. Please continue to enjoy cooking and entertaining with Glorious Food and stay safe x

For further information, advice or support please contact me, Helen Mileham at