Managing Food Allergies and Anxiety when Flying.

This month’s blog post comes from Marc Warde Director of Niche Food & Drink Ltd.

LinkedIn: @MarcWarde


Flying can be a stressful experience for anyone, but for those with severe food allergies, it can be an anxiety-provoking and potentially life-threatening situation. The fear of exposure to allergens during a flight, combined with the limited control over the in-flight food options, can create a high level of stress and anxiety. In this article, we will explore the challenges of flying with severe food allergies and provide tips on how to manage anxiety during air travel.


Understanding Severe Food Allergies

Food allergies occur when the immune system overreacts to a specific food protein. This reaction can cause a range of symptoms, from mild skin irritation to life-threatening anaphylaxis, which is a severe and potentially fatal allergic reaction. The most common food allergens include peanuts, tree nuts, shellfish, fish, milk, eggs, soy, and wheat. People with severe food allergies need to avoid these foods altogether, even in small amounts, as exposure can trigger a potentially life-threatening reaction.


The Challenges of Flying with Severe Food Allergies

Flying with severe food allergies can present a range of challenges, including limited control over the in-flight food options, cross-contamination, and exposure to allergens from other passengers.

For many people, the airport can be a source of anxiety, even before the flight begins. The unfamiliar environment, long lines, security checks, and fear of missing a flight can all contribute to airport anxiety. Here are some tips for managing anxiety in the airport:

  • Arrive Early: Arriving at the airport with plenty of time before the flight can help reduce anxiety. This allows for time to navigate security, find the gate, and take care of any last-minute details without feeling rushed.
  • Use Online Check-In: Many airlines now offer online check-in, which can help reduce wait times and decrease anxiety. This allows passengers to print their boarding pass and check baggage in advance, making the airport experience less stressful.
  • Pack Strategically: Packing strategically can help make the security process smoother and reduce anxiety. This means packing liquids in a clear plastic bag, wearing shoes that are easy to slip off, and avoiding clothing with metal that may set off the metal detector.
  • Utilise Relaxation Techniques: Using relaxation techniques, such as deep breathing or meditation, can help calm nerves and reduce anxiety. There are several apps available that offer guided meditation and relaxation exercises.
  • Stay Hydrated and Nourished: Dehydration and hunger can contribute to anxiety, so it’s important to stay hydrated and nourished while at the airport. Bringing a refillable water bottle and snacks can help keep energy levels up and reduce stress.
  • Seek Support: If airport anxiety is severe, it may be helpful to seek support from a mental health professional. They can provide coping strategies and tools to manage anxiety in this setting. airport anxiety is a common experience for many travellers, but there are several strategies that can help reduce stress and make the airport experience more comfortable. By arriving early, using online check-in, packing strategically, utilizing relaxation techniques, staying hydrated and nourished, and seeking support, travellers can better manage their anxiety and have a more enjoyable travel experience.
  • In-flight Food Options: Most airlines offer in-flight meals, but the options for those with severe food allergies may be limited. Even if a meal is marked as “nut-free,” cross-contamination can still occur during the preparation process.
  • Cross-Contamination: Food allergies can be triggered by even trace amounts of allergens, so cross-contamination is a significant concern. This can occur during the food preparation process, as well as from other passengers who bring their own food on board. Additionally, airborne particles from food can also be a trigger.
  • Exposure to Other Allergens: Even if an airline offers nut-free meals, there may be other passengers on the flight who bring their own snacks containing peanuts or other allergens. This can create an unsafe environment for those with severe food allergies.


Managing Anxiety during Air Travel

For those with severe food allergies, the fear of exposure to allergens during a flight can create significant anxiety. However, there are several strategies that can help manage this anxiety and make air travel safer and more comfortable.

  • Preparation is Key: Before traveling, it is essential to research the airline’s food policies and notify them of your allergies. Most airlines have special meal options for those with food allergies, but it is important to confirm these options and any restrictions before the flight.
  • Pack Your Own Food: Packing your own food for the flight can ensure that you have safe and familiar options. Bringing non-perishable snacks, such as granola bars, fruit, and crackers, can help you avoid in-flight food options altogether.
  • Wear an Alert Bracelet: Wearing a medical alert bracelet that clearly states your food allergies can help in case of an emergency. This can also alert other passengers and flight attendants to your condition.
  • Carry Your Medication: It is important to carry your medication, such as an epinephrine auto-injector, in your carry-on bag. It is also a good idea to have a doctor’s note that explains your condition and the need for medication.
  • Communicate with Flight Attendants: It is important to communicate your allergies to the flight attendants, who can help create a safer environment for you. They can also help with special meal options and notify other passengers of your condition.



Flying with severe food allergies can be a challenging and anxiety-provoking experience. However, with proper preparation and communication, it is possible to help manage anxiety and reduce the risk of exposure to allergens. By researching the airline’s food policies, packing your own food, wearing an alert bracelet, carrying medication, and communicating with flight attendants, you will help to manage your anxiety.

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