"8 Hidden Food Allergens to Watch Out for in Malta"

Eight Unexpected Foods That Could Trigger Severe Allergic Reactions

In Malta, where Mediterranean cuisine reigns supreme, food is not just nourishment—it’s a lifestyle. From bustling markets brimming with fresh produce to restaurants offering innovative dishes, dining is a celebrated experience. However, for those living with food allergies, this joy can come with significant risks. While allergens like peanuts and shellfish are widely recognized, recent research highlights several lesser-known foods that could also trigger severe allergic reactions.

The Growing Concern Around Food Allergies
Food allergies are no longer confined to the usual suspects. A growing number of individuals are reacting to ingredients not currently regulated under EU allergen labeling laws. As the popularity of plant-based diets and alternative ingredients rises, experts are calling for an update to food safety regulations.

In Malta, where the culinary scene embraces everything from traditional ħobż biż-żejt to vegan-friendly options, navigating food allergies can be particularly challenging. Whether dining out or shopping for local delicacies, awareness is key to ensuring safety and peace of mind.

A Rising Health Issue in Numbers
Nearly one-third of people in the UK live with some form of allergy, and the situation is mirrored across Europe, including Malta. Between 1998 and 2018, more than 100,000 individuals were hospitalized for food allergies in the UK alone, with 152 fatalities recorded. While the Mediterranean diet is often touted for its health benefits, Maltese diners should remain vigilant about potential allergens in everyday meals.

What Are the Current Regulations?
Under EU and UK food labeling laws, 14 major allergens must be clearly identified when used as ingredients. These include:

Cereals containing gluten (e.g., wheat, barley, rye)
Crustaceans (e.g., crabs, prawns)
Molluscs (e.g., mussels, squid)
Fish
Peanuts
Tree nuts (e.g., almonds, hazelnuts, walnuts)
Soya
Milk
Eggs
Mustard
Sesame
Celery
Sulphur dioxide/sulphites
Lupin

In 2021, Natasha’s Law brought a significant improvement in allergen transparency by requiring all pre-packed foods for direct sale to display a full ingredients list with allergens clearly highlighted. This reform has been a game-changer for those with allergies, including locals and tourists dining in Malta’s bustling restaurant scene.

The Eight Surprising Foods You Should Know About
Recent studies, however, indicate that this list may not be comprehensive enough. Research conducted by the Allergy Vigilance Network analyzed nearly 3,000 cases of food-induced anaphylaxis reported between 2002 and 2023. It identified eight unexpected foods responsible for at least 1% of severe allergic reactions:

Goat’s and Sheep’s Milk (2.8%) – Often found in local cheeses like ġbejna, these can be a hidden trigger for dairy allergies.
Buckwheat (2.4%) – Increasingly used in gluten-free and plant-based products, this alternative grain is becoming more common in health-conscious menus.
Peas and Lentils (1.8%) – Staples in vegan and vegetarian diets, these legumes are often used in soups, curries, and meat substitutes.
Pine Nuts (1.6%) – A key ingredient in pesto, frequently served in Mediterranean dishes.
Kiwi (1.5%) – Sometimes featured in desserts or fresh fruit platters.
Apple (1%) – A common fruit, but also a hidden ingredient in juices, sauces, and baked goods.
Beehive Products (1%) – Honey and royal jelly, celebrated for their health benefits, can pose risks for those with sensitivities.
Alpha-gal (1.7%) – A sugar found in red meat, which can cause reactions in individuals with a specific allergy linked to tick bites.

Several of these allergens—like peas, lentils, and buckwheat—are increasingly used in health-focused and plant-based diets, making awareness even more important for those choosing these options.

Understanding the Difference: Allergy vs. Intolerance
It’s crucial to distinguish between a food allergy and a food intolerance. While intolerances typically cause digestive discomfort, such as bloating or stomach pain, allergies involve the immune system and can lead to severe reactions. Symptoms of a true food allergy may include:

Hives or rashes
Nausea or vomiting
Swelling of the throat or tongue
Difficulty breathing
Anaphylaxis—a life-threatening condition requiring immediate medical attention

In cases of anaphylaxis, administering adrenaline via an auto-injector (e.g., EpiPen) and seeking emergency care is critical.

The Emotional Toll of Food Allergies
Beyond the physical risks, food allergies can significantly impact mental health and quality of life. Parents of allergic children often experience anxiety when dining out, and individuals with allergies may feel isolated or stressed in social settings. This is a particularly relevant concern in Malta, where food plays such a central role in social gatherings and celebrations.

What This Means for Malta’s Food Scene
For restaurants and food businesses in Malta, keeping up with evolving allergen regulations isn’t just about compliance—it’s about fostering trust and inclusivity. With more tourists seeking allergy-friendly options and locals embracing health-conscious diets, transparency in ingredient labeling is a win-win for everyone.

As the science of allergies evolves, so must our approach to food safety. Whether you’re enjoying a plate of fresh seafood by the harbor or shopping for vegan treats at a local market, understanding hidden allergens is essential for living a healthier, happier life.

By staying informed and advocating for expanded allergen labeling, we can ensure that everyone—locals and visitors alike—can dine with confidence in Malta.