Living with food allergies involves more than just avoiding specific ingredients. It’s about building smart, everyday habits that keep you safe. In a shared university environment, these habits are especially important. It all begins before you even take a bite, where it begins with reading the label.

Ingredient labels are your first line of defense, but they can sometimes be confusing or misleading. Learning how to read them correctly is key to avoiding accidental exposure and making safe, informed food choices.

Food manufacturers are required to list major allergens on packaging. However, allergens can often appear under unfamiliar names or in ingredients you might not expect. And sometimes, even if the food doesn’t contain the allergen, it could still pose a risk due to cross-contact during production. That’s why it’s so important to read labels every time, even on products you’ve eaten before.

1. Know the “Big 9” allergens

These are the most common allergens that must be clearly declared on food labels in many countries (Food Allergen Labeling Consumer Protection Act (FALCPA) of 2004 & the Food Allergy Safety, Treatment, Education, and Research (FASTER) Act, 2021).

• Milk
• Eggs
• Peanuts
• Wheat
• Soybeans
• Fish (e.g., bass, flounder, cod)
• Shellfish (e.g., crab, lobster, shrimp)
• Tree nuts (e.g., almonds, walnuts, pecans)
• Sesame (increasingly recognised as a major allergen)

In Malaysia, the Food Act 1983 requires manufacturers to clearly list allergens used as ingredients. Common allergens such as nuts, shellfish, and gluten should be highlighted.

2. Read the entire ingredient list

Don’t just rely on the bold “Contains:” statement. Always scan the full list, especially for less obvious or scientific names. For example:

• Casein = milk
• Albumin = egg
• Flour = wheat
• Lecithin (often soy-based)
• Hydrolysed vegetable protein = may contain soy or wheat
• Whey = milk

3. Look out for cross-contact warnings

Voluntary statements like these signals a risk of allergen exposure during production:

• “May contain traces of nuts”
• “Manufactured on shared equipment with shellfish”

These don’t mean the allergen is an ingredient, but small traces might still be present, enough to cause a reaction in sensitive individuals

4. Be cautious with imported foods

Labelling standards can vary by country. Some imported food products may use unfamiliar terms or may not clearly list allergens. When in doubt, do some research online or choose a safer local option.

5. Recheck familiar products

Recipes and manufacturing processes can change without notice. A product that was safe last month might now contain soy or be produced in a facility that handles peanuts. Make it a habit to read the label every time you shop.

6. When in doubt, leave it out

If you’re unsure about an ingredient, or cannot identify it, don’t take the risk. Ask a pharmacist, contact the manufacturer, or simply choose an alternative product.

• Allergy apps: Scan barcodes to check for allergens.
• Allergy cards: Keep a list of ingredient names to avoid.
• Support groups or student forums: Share tips and product updates with others.

Reading food labels effectively takes a bit of practice, but it gets easier over time. The more you practice, the more confident you’ll become in managing your food allergies. By staying alert and informed, you can enjoy your meals safely, whether you’re dining on campus, grabbing snacks, or grocery shopping with friends.

Written by Dr Yong Heng Yaw, School of Health Sciences, IMU University