Prepping With Food Allergies and Dietary Restrictions

I recognize that not everyone can (or will) eat anything. Most of us assume that a person will choose to eat whatever is put in front of them when they’re truly hungry. That’s true to a point, but not entirely. There are times, for example, that people just can’t eat something because of a disease. I know a guy whose gut will twist itself into a pretzel if he tries to eat gluten. I know another person who simply cannot consume dairy or unmentionable things happen. It’s not their fault, but it does make preparedness more difficult!

Short-Term Emergencies

When preparing for short-term emergencies lasting a few days at most, consider the following steps:

Create an Emergency Food Kit

Develop a personalized emergency food kit that caters to your specific dietary needs. Include non-perishable items that are safe for consumption and provide adequate nutrition. Some options to consider are:

Canned fruits and vegetables (unless there’s a specific allergen to avoid)
Gluten-free crackers or rice cakes
Nut-free trail mix or dried fruits
Shelf-stable milk alternatives (e.g., soy milk, almond milk)
Canned beans or legumes
Ready-to-eat soups (check ingredients for allergens)

In general, the following foods are safe for most people to eat:

Rice: Plain rice is generally safe for most dietary restrictions, including gluten-free, low FODMAP, and many food allergies.
Simple proteins: Plain meats like chicken, turkey, and lamb are often considered low-allergy options.
Non-citrus fruits: Many fruits, excluding citrus, are typically safe for various diets.
Most vegetables: With some exceptions like nightshades and certain high-FODMAP vegetables, many vegetables are generally safe.
Gluten-free grains: Options like quinoa and buckwheat are often suitable for those avoiding gluten.
Certain oils: Olive oil and coconut oil are often tolerated across various dietary restrictions.
Simple seasonings: Salt and pepper are usually well-tolerated, plus salt is a necessary component for life.
Some fish: Cold-water fish like salmon are often considered less allergenic.
Potatoes: White potatoes and sweet potatoes are often safe options for many diets.

Pack Essential Supplies Besides Food

In addition to food, include other crucial items in your emergency kit:

Bottled water (one gallon per person per day)
Manual can opener
Disposable utensils and plates
Hand sanitizer and wet wipes
Any necessary medications or epinephrine auto-injectors

FYI, if you want a comprehensive list of supplies to stockpile, then my book on 101 items to grab before the U.S. Dollar collapses covers everything you’d want to have, including food.

Long-Term Emergencies

For extended emergencies lasting weeks or months, additional forethought is clearly necessary. Thankfully, there’s a lot you can do to stockpile food! Remember, too, that if you have a very restrictive diet, then it’s crucial to ensure you have the food you need because they could be even more difficult to get when times get tough. You really, really need to understand this fact … stockpile the specifics foods you can eat while times are good.

Stockpile (Likely) Safe Foods

Build a more extensive supply of non-perishable foods that align with your dietary restrictions. Consider the following:

Rice, quinoa, or other gluten-free grains
Canned meats or fish (if appropriate for your diet)
Powdered milk alternatives
Dried beans and lentils
Nut-free seed butters
Freeze-dried fruits and vegetables

Sometimes these foods can be purchased in bulk, such as at a nearby LDS store. I discuss this in length in my food storage book, but you can also look up locations online and even purchase from the LDS Home Storage Centers online, too. They’re a wonderful resource. If that doesn’t work, there are plenty of websites where you can purchase bulk foods, even on Amazon.

As for freeze-dried food, it’s wonderful but expensive. But if you don’t have any other option and your diet is restricted, you can’t beat the convenience, taste, longevity, or nutrition.

Preparing for Children with Dietary Restrictions

Children with food allergies or dietary restrictions require special consideration during emergencies. Beyond that, they’re super picky no matter what! I recommend (restrictions or not) that you have plenty of the foods they like on hand for emergency preparedness. Even if you think they’ll eat whatever is put in front of them when the get hungry, that may not be the case. Remember that children usually don’t think rationally, and their little tummies often rule the roost. Granted, there’s also the other problem of them instantly deciding a food or entire food group is no longer what they want, so take that into consideration, too.

Pack Familiar Foods

Include safe, familiar foods that your child enjoys eating. This can provide comfort during stressful situations and ensure they maintain proper nutrition.

Prepare Safe Snacks

Pack individually wrapped, allergen-free snacks that are easy for children to eat without preparation. If you need to make your own DIY options, then consider doing so.

Include Comfort Items

Add non-food comfort items like small toys or books to help reduce stress and distract from hunger. This may seem unnecessary at first, but being able to keep kids entertained is crucial when times are already stressful enough.

Addressing Appetite Fatigue

Appetite fatigue can occur when eating the same foods repeatedly during extended emergencies. To combat this:

Vary Textures and Flavors – Include a mix of crunchy, chewy, and soft foods in your emergency supply. Incorporate different flavors and seasonings to add variety.
Rotate Your Stock – Regularly update your emergency food supply, replacing older items with fresh ones to maintain variety and quality.
Get Creative with Combinations – Experiment with combining different foods to create new meals and flavors within your dietary restrictions.

Essential Foods to Include

When stocking up on emergency foods for those with dietary restrictions, consider the following options based upon your specific needs:

For Gluten-Free Diets

Rice cakes
Gluten-free crackers
Canned fruits and vegetables
Dried fruits and nuts (if not allergic)
Gluten-free cereals

For Dairy-Free Diets

Shelf-stable plant-based milk alternatives
Canned coconut milk
Dairy-free protein bars
Nutritional yeast (for B-vitamins)

For Nut-Free Diets

Sunflower seed butter
Roasted chickpeas
Nut-free granola bars
Seeds (pumpkin, sunflower, etc.)

For Low-FODMAP Diets

Canned tuna or salmon
Rice cakes
Low-FODMAP fruits (e.g., bananas, oranges)
Gluten-free oats
Peanut butter (if tolerated)

The above are merely suggestions, and I assume you know better than I do what to include and what not to.

Dietary Supplements

Dietary supplements can play a crucial role in maintaining nutrition during emergencies, especially for those with restricted diets. The best option are multivitamins because they store for years without much concern over efficacy or viability.

Multivitamins

Include a supply of multivitamins to ensure you’re getting essential nutrients that may be lacking in your emergency food supply. Remember vitamins for kids, too.

Protein Powders

Stock up on allergen-free protein powders to supplement your protein intake, particularly if access to meat or other protein sources is limited. This is simply good advice for anyone whether or not you have dietary restrictions.

Specific Nutrient Supplements

Depending on your dietary restrictions, consider supplements for nutrients you may be lacking:

Vitamin B12 for vegans or vegetarians
Calcium and vitamin D for those avoiding dairy
Iron for individuals prone to anemia

Electrolyte Powders

Include electrolyte powders or tablets to maintain proper hydration, especially in hot climates or during illnesses. Again, electrolytes are crucial for everyone. It’s wise to have electrolyte powders on hand. If you prefer, however, you can make your own with relative ease. The easiest option of all is to make an oral rehydration solution.

Alternative Ways to Obtain Nutrients

When facing dietary restrictions during emergencies, consider these alternative methods for obtaining essential nutrients:

Sprouting

Learn to sprout seeds and legumes, which can provide fresh nutrients even when other produce is unavailable. Some easy-to-sprout options include:

Alfalfa seeds
Mung beans
Lentils
Broccoli seeds

Foraging (with caution)

If you’re in a safe area and have proper knowledge, foraging for edible plants can supplement your diet. However, only attempt this if you’re absolutely certain about plant identification and safety. Books can be useful, but nothing beats learning from people who know what they’re talking about and are familiar with the area.

Gardening

If possible, maintain a small garden with fast-growing, nutrient-dense plants such as:

Microgreens
Leafy greens (spinach, kale)
Herbs (basil, cilantro)

You can do a lot, even if you don’t have much space. Get some bins or buckets and give it a go!

Fermentation

Learn basic fermentation techniques to preserve foods and enhance their nutritional value. Some options include:

Sauerkraut
Pickled vegetables
Kombucha (if you have access to tea and sugar)

Warning: Some fermented foods are (1) difficult to ferment and (2) not the best for people with some gut issues. Do some research before jumping right in.

Special Considerations for Specific Restrictions

Celiac Disease and Gluten Sensitivity

Individuals with celiac disease or gluten sensitivity must be extremely cautious about cross-contamination. When preparing your emergency kit:

Use separate utensils and preparation areas for gluten-free foods
Opt for naturally gluten-free whole foods when possible
Include gluten-free alternatives for staple items like bread and pasta

Severe Food Allergies

For those with severe food allergies:

Always carry multiple epinephrine auto-injectors
Wear a medical alert bracelet or necklace
Prepare an allergy action plan and share it with emergency contacts

Diabetes

Individuals with diabetes should:

Stock up on glucose tablets or gel for managing low blood sugar
Include a variety of low-glycemic index foods in their emergency supply
Ensure a sufficient supply of insulin and other necessary medications

Vegetarian and Vegan Diets

For those following plant-based diets:

Focus on nutrient-dense plant proteins like dried beans and lentils
Include fortified plant-based milk alternatives for calcium and vitamin D
Stock up on nutritional yeast for B-vitamins

Creating an Emergency Nutrition Plan

Develop a comprehensive emergency nutrition plan that addresses your specific dietary needs:

List all dietary restrictions and allergies for each family member
Create a meal plan for 3-7 days using safe, non-perishable foods
Calculate the amount of food and water needed based on your meal plan
Develop a shopping list for your emergency food supply
Include any necessary supplements or medications in your plan
Review and update your plan regularly, at least once a year

Conclusion

Preparing for emergencies when you have food allergies or dietary restrictions requires careful planning and consideration. By taking proactive steps to create a personalized emergency food supply, incorporating essential nutrients through various means, and staying informed about food safety practices, you can ensure that you and your family remain well-nourished during challenging times.

Remember that emergency preparedness is an ongoing process. Regularly review and update your plans, rotate your food supplies, and stay informed about the latest recommendations for nutritional needs considering your specific dietary restrictions.