Summer time sometimes brings out the rashes and the bumps--some of them mosquitoes and poison ivy, but others are annoying and even debilitating hives caused by Allergies. And food allergies can often be much more serious than just itchy bumps. Allergies to foods can be serious.Food allergies and food intolerances are different, but both are unpleasant and a health problem. Most people at some point do have either a food allergy or food intolerance.A true food allergy is a kind of immunologic response in the body where the body reacts to certain food proteins. A type of attack or overreaction will then happen including stomach cramps, diarrhea, pain and gas, breathing problems, or hives. However food allergies are usually different from food intolerances because right away with a food allergy, in 10 or 15 minutes of eating the food, there will be hives, lip and tongue swelling, painful itching of the mouth, swelling of the mouth and the throat that makes it hard to swallow and/or breathe. If you eat a food and in a while later your stomach is upset, that is probably a food intolerance.What Causes Food Allergies and Intolerances?For some reason, perhaps genetic, certain food proteins cause a reaction in some people's bodies that the body thinks is harmful. The body's immune system wants to fight off what it thinks is a harmful invader. The antibodies and histamine the body produces to fight off what it thinks is a harmful invader is what makes those allergy symptoms of itchy ears, mouth and nose, difficulty breathing or swallowing because of swelling in the mouth and throat, or hives or a rash, or cramps, diarrhea and stomach pains, or even a combination of these.One of the more common food intolerances or sensitivities is to lactose found in milk and milk products. This happens when a person does not have the specific enzymes to digest the milk proteins. Other food intolerances that are more common are to chemical additives artificially added substances for color such as artificial colors and dyes, flavor enhancers such as MSG, and ingredients to preserve foods such as sulfites.More about Food Allergies and IntolerancesOne difference between food allergies and food intolerances is that even if a person with an allergy touches a tiny bite of the offending food, the response will be triggered every time. However, with food intolerances, it can often depend on how much of the food is eaten, and often a person does not have those symptoms unless they eat a big portion, or eat it often. This can usually happen with lactose intolerance to milk. Some people who have this intolerance are ok with a small amount in coffee or even a small glass or a small dish of ice cream, but they would be sick with a larger amount.Usually the best way to figure out a food that you can't tolerate is through trial and error, noting symptoms. Another way is to eliminate any foods you think might be a cause and then only eat one of those foods at a time to see the results.Another more recent common food intolerance is to gluten which is a substance found in wheat, barley and rye. It may be straightforward to see what things have those grains in it and avoid them to avoid the intestinal problems that gluten causes with that intolerance. But, there are other hidden ways these grains are in foods. Look for malt, made from barley, that is now in a wide variety of foods. Also, hydrolyzed vegetable protein usually has wheat in it. Processed cheeses and spreads, and even some flavored yogurts can have gluten as an ingredient. For gluten food intolerance, you're usually safe and feeling good with rice and potato for flours and pastas. Amaranth and quinoa are usually gluten and allergy free grains.Being prepared for an allergy or intoleranceBut whether it is food intolerance or allergy, you want to plan not to eat those foods, and or be prepared for symptoms if you happen to eat them unaware. It is amazing, but today statistics show that more than 3 percent of adults, 12 million Americans have at least one or more food allergies. For adults the most common food allergies include peanuts, eggs, tree nuts, shellfish and fish. Younger people often have food allergies that include peanuts, eggs and milk.It can be hard to have food allergies and food intolerances when today we are often out and about, and not in control of preparations and ingredients. But there are hundreds of great allergy free recipes that you can cook.Eggs are a big allergen and sensitivity food, and not just eggs themselves alone but they can be a problem because they are in many foods. When you are cooking you can substitute for eggs: puree from dried apricots, plain gelatin with warm water, a mixture of baking powder, vinegar and liquid. Another good replacer for each egg as a binder is to grind a tablespoon of flax seed and dissolve it with 3 tablespoons of water. The flax seed ground will become gooey like and work like your binding eggs--not only a replacement but nutritious too.For peanut and tree nut allergies, soy and tofu are good substitutes. Soy nuts are not nuts at all but baked soybeans. Sunflower seeds are great for a satisfying crunch instead of allergic nuts and are tasty and packed with healthy nutrition.For milk allergies there are plenty of non dairy choices available including rice, soy, hemp and nut milks. Look for unsweetened ones that don't add extra sugar.For dairy product allergies there are some very good and nutritious substitutions including: crumbled tofu for ricotta cheese, unsweetened coconut cream for cream.For egg allergies some nutritious substitutions for each egg include: 1 tsp. baking powder plus 1 tablespoon liquid, plus 1 tablespoon vinegar, or 1 teaspoon of yeast dissolved first in 1/4 cup warm water, or 1 tablespoon apricot puree, or 1/4 mashed ripe banana, or 1 1/2 tablespoons water plus 1 1/2 tablespoons oil plus 1 teaspoon of baking powder, or 1 plain gelatin packet, plus 2 tablespoons warm water. Do make these mixtures right before you need to use them.For wheat gluten allergies nutritious substitutions include: using lettuce or other green leaves as a wrap instead of breads, almond meal (if no nut allergies) for flour or breadcrumb coatings, noodles made out of shaved carrots or zucchini, or spaghetti squash, for pasta substitutes chop cauliflower into small pieces or canned beans.For nut allergies when you need crunchy additions try sunflower seeds, chopped celery or onion.Foods that Help Reduce HistomineThere are foods that some research has shown to help with allergy symptoms, and help your body deal with the inflammations that an allergic release of histamine causes. One is a flavanoid called quercetin that can slow down and fight against the release of histamine. Quercetin is found in red ****, onions, apples, berries, red grapes, black tea, and broccoli, vitamin C containing fruits and vegetables including citrus fruits, broccoli, red bell peppers, and sweet potatoes. Mustard greens also have been shown to help break down histamine. Green tea has an antioxidant that also can help to prevent the conversion of histamines. Interestingly the herb rosemary is also believed to help with allergic responses.Inflammatory FoodBecause allergies are about inflammations, it is a healthful idea to avoid other foods that increase inflammations such as high fat meats, processed meats that contain nitrate chemicals, baked goods that have trans fats and saturated fats. In addition to choosing a diet rich in the allergy-fighting foods above, try to avoid pro-inflammatory, cross-reacting, and sensitive foods.For people who also have ragweed and grass allergies, they can also have an allergy to certain seeds, fruits and vegetables because of the cross pollination that can happen. This list includes sunflower seeds, melons, bananas, oranges, peaches, zucchini, and cucumbers, almonds, hazelnuts, tomatoes celery and fruit treas.Cake with substitutions for sensitivitiesFor vanilla cake: 1/2 cups flour or gluten free options with addition of 1.4 teaspoon xanthan gum, 1 tablespoon vinegar, 2 teaspoons vanilla, 1 cup water, 1 cup of sugar, 1 teaspoon baking soda, 5 tablespoons oilFor chocolate: add 3 tablespoons cocoa powder, for lemon: use lemon juice instead of the vinegar and you can also add a dash of lemon extract, for orange: use 1 cup Orange Juice instead of water and leave out the vinegar.Mix and combine wet and dry ingredients separately, and the mix both together until smooth, but don't beat it. You can make this into 12 cupcakes, or square or round cake. use a greased and floured pan. Bake at 350 about 20 minutes for the cupcakes and 35 minutes for the cake.