With summer events, picnics and family get-togethers in full swing, it is the time to start planning the menu. You or someone may know may mention that it’s difficult to eat out due to a food sensitivity. But what does this really mean?

A food sensitivity, or food intolerance, occurs when an individual has difficulty digesting a certain food group or ingredient. This term differs from a food allergy. A food allergy involves the immune system, severe cases resulting in the life-threatening reaction, anaphylaxis. Food sensitivities impact the digestive system. Food sensitivities symptoms can range from mild to severe cases of stomach upset, abdominal pain, bloating, and diarrhea.

It is estimated that about 20 percent of the global population experiences some form of food sensitivity. While an individual may be sensitive to almost any ingredient, the Cleveland Clinic found that the most common foods that cause digestive issues are dairy, gluten, eggs, nuts, corn, soy, and caffeine, among others.

Accommodating guests with dietary restrictions due to food sensitivities does not mean sacrificing the taste of your recipes or not preparing your traditional dishes! Some common picnic foods that guests may need to avoid include hamburger and hotdog buns, hamburgers made with eggs and breadcrumbs, salads with mayonnaise, pasta, and cheese, and baked goods such as cookies, cake, and brownies.

When planning food for your guests, first ask what foods that they avoid or are unable to eat. Then try seeking out recipes or ingredients that are gluten-free or vegan to make sure they are safe for everyone! Having options that ensure all guests have something yummy to eat is a sign of a good host, and your guests will thank you! Your guest might even be willing to share their recipes for common picnic food that all can enjoy, including them.

If you have food sensitivity, follow these simple tips in order to navigate your next picnic or family gathering:

— Always ask for the ingredients or recipe before tasting! This ensures that you know what is in the dish and whether it is safe for you to enjoy.

— Modifying the options to fit your needs is also an easy way to safely eat the foods that other guests have provided. For example, if you are unable to eat gluten, opt for a lettuce-wrapped burger rather than a bun.

If you have a food sensitivity or dietary restriction, the safest way to ensure you have something delicious to eat at your next picnic is to bring your favorite dish that will leave you feeling your best!

— — — —

This article was written by Mary Ballat, a graduate student from Southern New Hampshire University, intern for Laurie Welch, Extension Educator at Penn State Extension.