Food Allergies Abroad: When "No Peanuts" Isn't Enough
A safety-first guide for travelers with serious food allergies — allergen labeling laws by country, hidden ingredients that cause real ER visits, severity phrases in 8 languages, and what to pack before you fly.
You order grilled chicken in a small restaurant outside Chiang Mai. You said "no peanuts" twice. The waiter smiled and nodded. Twenty minutes into the meal your throat tightens — the sauce was finished in a wok that fries peanuts all day, and the marinade contained groundnut oil. Nobody lied. Everyone "understood." But the word "allergy" simply does not carry the same weight in every country, and the gap between "preference" and "anaphylaxis" is where international travelers get hurt.
This guide is for the people most exposed to that gap: travelers with severe allergies to peanuts, tree nuts, shellfish, dairy, eggs, gluten, sesame, or soy. We will cover what labeling laws actually require in each region, the eight ingredients most likely to be hidden in foreign kitchens, three-tier severity phrases in eight languages, and the pre-flight checklist that keeps you out of a foreign emergency room.
The allergen labeling map
Packaged-food labeling laws differ wildly. The EU's 14 mandatory allergens are among the strictest in the world; many Southeast Asian countries require disclosure only on packaged goods, not in restaurants. Use this table to calibrate how much you can trust a label — and how much you must verify in person.
| Region | Required allergens | Reliability |
|---|---|---|
| 🇪🇺European Union | 14 mandatory (incl. milk, eggs, peanuts, tree nuts, gluten, soy, sesame, fish, crustaceans, molluscs, celery, mustard, lupin, sulphites) | Strong |
| 🇬🇧United Kingdom | Same 14 + full ingredient list on PPDS foods | Strong |
| 🇺🇸United States | 9 majors: milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soy, sesame | Strong |
| 🇨🇦Canada | 11 priority allergens + gluten + sulphites | Strong |
| 🇦🇺Australia / NZ | 11 declared allergens incl. lupin and sesame | Strong |
| 🇯🇵Japan | 8 mandatory: shrimp, crab, walnut, wheat, buckwheat, eggs, milk, peanuts (+ 20 recommended) | Strong |
| 🇰🇷South Korea | 22 allergens including buckwheat, peach, tomato | Strong |
| 🇦🇪UAE | Aligns with Codex 8; enforcement strong in chains, weaker in souks | Moderate |
| 🇹🇭Thailand | Required on packaged goods only — restaurant disclosure not mandatory | Moderate |
| 🇲🇽Mexico | 8 majors on packaged foods; restaurant disclosure not required | Moderate |
| 🇮🇳India | 8 majors on packaged; widespread cross-contamination in shared kitchens | Limited |
| 🇻🇳Indonesia / Vietnam | Packaged-food disclosure inconsistent; assume undeclared peanut, fish, soy | Limited |
Even in "Strong" regions, restaurant disclosure is uneven. Labeling laws cover packaged foods first; the further you get from a chain restaurant, the more you rely on direct conversation.
Translation cards that actually work
One phrase isn't enough. The same word — "allergic" — is used casually in many cultures to mean "I don't like." For severe allergies you need three tiers: a polite preference (so you don't sound dramatic about unrelated foods), an explicit allergy warning, and an emergency escalation. Show these directly from your phone screen.
🇪🇸 Spanish
Prefiero no comer ___.
Soy alérgico/a a ___. Es grave.
¡Necesito un hospital! Llame a una ambulancia. (¡Ne-se-SI-to oon os-pi-TAL!)
🇫🇷 French
Je préfère ne pas manger de ___.
Je suis allergique à ___. C'est grave.
J'ai besoin d'un hôpital ! Appelez une ambulance. (Zhay buh-ZWAN dun oh-pee-TAL!)
🇮🇹 Italian
Preferisco non mangiare ___.
Sono allergico/a a ___. È grave.
Ho bisogno di un ospedale! Chiamate un'ambulanza. (Oh bee-ZON-yo dee oon os-pe-DA-le!)
🇩🇪 German
Ich esse lieber kein ___.
Ich bin allergisch gegen ___. Es ist ernst.
Ich brauche ein Krankenhaus! Rufen Sie einen Krankenwagen. (Ikh BROW-khe ine KRAN-ken-house!)
🇯🇵 Japanese
___は食べたくないです。(___ wa tabetaku nai desu.)
私は___アレルギーです。重症です。(Watashi wa ___ arerugī desu. Jūshō desu.)
病院に行きたいです！救急車を呼んでください。(Byōin ni ikitai desu! Kyūkyūsha wo yonde kudasai.)
🇹🇭 Thai
ฉันไม่อยากกิน___ (Chan mai yaak gin ___)
ฉันแพ้___อย่างรุนแรง (Chan phae ___ yaang run-raeng)
ฉันต้องการโรงพยาบาล! เรียกรถพยาบาล (Chan tong-gaan rohng-pa-yaa-baan! Riak rot pa-yaa-baan)
🇸🇦 Arabic
أفضل ألا آكل ___. (Ufaddil alla aakul ___.)
لدي حساسية شديدة من ___. (Ladayya hasasiyya shadida min ___.)
أحتاج إلى مستشفى! اتصل بسيارة إسعاف. (Ahtaaj ila mustashfa! Ittasil bi-sayyarat is'aaf.)
🇨🇳 Mandarin
我不想吃___。(Wǒ bù xiǎng chī ___.)
我对___严重过敏。(Wǒ duì ___ yánzhòng guòmǐn.)
我需要去医院！请叫救护车。(Wǒ xūyào qù yīyuàn! Qǐng jiào jiùhùchē.)
Need more languages on demand? Use the JourniTools Language Phrases tool on the country dashboard for in-context survival vocabulary.
Tools that travel with you
- Equal Eats / SelectWisely — printed allergy translation cards in 50+ languages, written by allergists.
- Find Me Gluten Free — crowdsourced restaurant ratings with cross-contamination notes.
- Spokin — community-vetted allergy-friendly restaurants in 100+ cities.
- AllergyEats — ratings focused on staff training and ingredient knowledge.
- JourniTools Language Phrases — a free fallback covering 80+ countries when you have no signal but need a phrase fast. Pair it with the Smartphone Travel Checklist so your phone is set up to work offline before takeoff.
Country-by-country allergen safety quick reference
🇯🇵 Japan
Labeling: Strong on packaged; restaurants vary
English fluency: Limited outside Tokyo/Osaka — carry written cards
Watch for: Hidden dashi (fish stock), egg in tempura batter, soy sauce contains wheat
🇮🇹 Italy
Labeling: EU-14 enforced; allergy-aware culture
English fluency: Good in tourist zones
Watch for: Egg in fresh pasta, dairy in 'cured meat' platters, pine nuts in pesto
🇫🇷 France
Labeling: EU-14 enforced
English fluency: Variable — written cards strongly advised
Watch for: Butter in everything, hidden cream in sauces, almond flour in pastries
🇪🇸 Spain
Labeling: EU-14 enforced
English fluency: Tourist areas only
Watch for: Tree nuts in romesco and turron, shellfish stock in paella base
🇹🇭 Thailand
Labeling: Packaged only; restaurants weak
English fluency: Tourist areas only — written Thai cards essential
Watch for: Peanut, fish sauce and shellfish in nearly everything; cross-contamination is the norm
🇹🇷 Turkey
Labeling: Improving but inconsistent
English fluency: Istanbul/Antalya OK
Watch for: Sesame, pistachio, walnut in mezze and pastries; yogurt in unexpected dishes
🇲🇽 Mexico
Labeling: Packaged only
English fluency: Resort areas only
Watch for: Tree nuts in mole, dairy in 'spicy' sauces, hidden shellfish in seasoning
🇦🇪 United Arab Emirates
Labeling: Strong in chains, weak in markets
English fluency: Excellent in Dubai/Abu Dhabi
Watch for: Sesame and tree nuts in nearly all sweets; ghee in 'plain' rice
🇩🇪 Germany
Labeling: EU-14 strictly enforced
English fluency: Good in cities
Watch for: Wheat in sausages and 'gluten-free' marketed bread; celery in soup bases
🇺🇸 United States
Labeling: Top-9 strong; sesame added 2023
English fluency: Native
Watch for: Cross-contamination in shared fryers, hidden milk in 'non-dairy' creamers
The pre-flight allergy checklist
Medication
• Carry two epinephrine auto-injectors in cabin baggage — never checked.
• Get a doctor's letter on letterhead naming the medication and the allergy. Translate it into the local language.
• Confirm airline rules: most allow EpiPens in cabin without restriction, but Asian carriers may ask for documentation.
Communication
• Save the local emergency number. See our emergency numbers guide.
• Print the severity phrase card for your destination — phones die.
• Set up an eSIM before landing so you can call an ambulance from minute one.
Insurance
• Confirm your travel policy explicitly covers anaphylaxis and pre-existing allergies.
• Check the policy's emergency evacuation cap — anaphylaxis in remote areas may require air ambulance.
• Keep insurer's 24/7 number written, not just stored on your phone.
Food strategy
• First 24 hours: stick to packaged foods with EU/US/JP labels.
• Pack 2–3 days of safe snacks for the gap before you find trusted restaurants.
• Eat at chain restaurants for the first meal — staff training is more consistent.
Coverage by allergen
The advice above applies to all serious food allergies, but each allergen has its own foreign-kitchen quirks. Here's what to watch for by allergen.
Peanut allergy abroad
Highest risk in Thailand, Vietnam, Indonesia, China and West Africa where groundnut oil is the default cooking fat. Even refined peanut oil triggers some severe reactions. Japan declares peanut as one of its 8 mandatory allergens — but izakaya and street food rarely show labels.
Dairy allergy abroad
Hidden as casein in European bread, instant coffee, processed meats and dark chocolate; as ghee or paneer across Indian cuisine; and as milk powder in many "non-dairy" creamers under US labeling loopholes. France, Italy and India are the highest-friction destinations.
Gluten allergy and coeliac travel
Standard soy sauce contains wheat — order tamari instead. Italy is famously coeliac-friendly (AIC certification widespread); Germany hides wheat in sausages and Bavarian beer. Asian "rice" noodles often share fryers with wheat noodles.
Shellfish and fish allergy
Southeast Asian fish sauce (nam pla, nuoc mam) is in nearly every dish — even "vegetable" stir-fries. Japanese dashi stock is fish-based by default. Spanish paella stock contains shellfish even when no shellfish appears in the bowl.
Sesame allergy
Sesame became the 9th US major allergen in 2023, but enforcement is still uneven. Middle Eastern, Turkish and North African cuisines treat sesame as a default seasoning — tahini, halva, simit bread, dukkah.
Egg, soy and tree nut allergies
Egg wash glazes most pastries worldwide and binds fresh Italian and Asian noodles. Soy is universal across East Asia. Tree nuts hide in pesto (pine nuts), Mexican mole (almonds), Turkish baklava and North African tagines.
Frequently asked questions
Can I bring an EpiPen on a plane?
Yes. EpiPens and other epinephrine auto-injectors are allowed in carry-on baggage on every major airline worldwide. Carry two, keep them in their original labeled packaging, and bring a doctor's letter — Asian carriers occasionally ask for documentation at the gate. Never check epinephrine: cargo holds get cold enough to damage the medication.
Which countries have the strictest allergen labeling laws?
The European Union (FIC Regulation 1169/2011) requires 14 allergens to be declared on packaged foods, the strictest list in the world. The UK adds Natasha's Law for pre-packaged-for-direct-sale foods. Japan mandates 8 allergens with 20 recommended, Canada lists 11, and the US FALCPA covers 9 majors (sesame added in 2023 via the FASTER Act). Restaurant disclosure is weaker everywhere.
How do I say "I have a severe peanut allergy" in Japanese?
私はピーナッツアレルギーです。重症です。 (Watashi wa pīnattsu arerugī desu. Jūshō desu.) — "I have a peanut allergy. It is serious." For an emergency: 病院に行きたいです！救急車を呼んでください。 (Byōin ni ikitai desu! Kyūkyūsha wo yonde kudasai.) — "I need a hospital! Call an ambulance." Always show the written Japanese on your phone — pronunciation alone is risky.
Does travel insurance cover anaphylaxis?
Standard policies do, but pre-existing allergies often require a declaration to be covered. Confirm in writing that anaphylaxis treatment, ER admission, and emergency evacuation are included. Check the evacuation cap — air ambulance from remote regions can exceed $100,000.
What hidden ingredients should I watch for abroad?
The eight most-missed: peanut/groundnut oil in Asian cooking, sesame paste in Middle Eastern dishes, fish sauce in Southeast Asian food, milk powder and casein in European bread and chocolate, ghee in Indian cuisine, egg wash on pastries and in fresh pasta, wheat in standard soy sauce, and tree nuts in pesto and mole.
Are translation cards better than apps for food allergies?
Both — but printed cards from services like Equal Eats or SelectWisely are the gold standard because they are written by allergists, vetted by native speakers, and work when your phone dies. Pair a printed card with a translation app for follow-up questions.
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