When people think about food allergies, they usually think of peanuts, milk, shellfish or gluten. But EU law lists 14 allergens that restaurants must disclose, and some of them are easy to overlook, especially when you are travelling around Europe. If you are pregnant and have an allergy to sesame, mustard, lupin, celery or sulphites, eating out takes a little extra planning: your list of safe dishes is already shorter, and an unexpected reaction is the last thing you need.
This guide covers where these lesser-known allergens hide on European menus and how to ask the right questions.
Why these allergens deserve extra attention in pregnancy
Pregnancy doesn’t make an existing allergy disappear, and some women notice changes in how they react to certain foods. What does change is the stakes. A severe allergic reaction (anaphylaxis) can cause a sharp drop in blood pressure, which may reduce blood flow to the placenta. Preventing exposure matters more than ever.
There’s another challenge: pregnancy already rules out some foods, like raw fish, unpasteurised soft cheeses and undercooked eggs. Add an allergy and your options narrow quickly, so you’re more likely to pick “the one safe-looking dish” on the menu. That’s exactly when hidden ingredients can catch you out.
One reassuring point: current European guidance (EAACI) does not recommend avoiding allergenic foods during pregnancy to prevent allergies in your baby. The advice below is for women who already have a diagnosed allergy.
Sesame: much more than a topping
Sesame is one of the fastest-growing allergens in Europe, largely because Middle Eastern and Asian cuisines have become so popular.
Where it hides
- Tahini in hummus, baba ghanoush, falafel sauces and some salad dressings
- Sesame oil in stir-fries, marinades and noodle dishes
- Bread and bakery: burger buns, bagels, grissini, multigrain loaves
- Spice blends like za’atar and furikake
- Sushi rolls (even the pregnancy-safe cooked or vegetarian ones) and poke bowls
Tip: in shared bakeries, sesame seeds get everywhere. Ask whether “plain” bread is made on the same lines as seeded loaves.
Mustard: the hidden French classic
Mustard allergy is more common in France and parts of Southern Europe, and mustard is a staple of European cooking.
Where it hides
- Vinaigrettes and dressings: many house dressings use Dijon as an emulsifier
- Mayonnaise-style sauces and remoulade (which may also contain raw egg, a separate pregnancy concern)
- Marinades and glazes for meat and roasted vegetables
- Curries and spice mixes, where mustard seeds are common
- Sausages, pâtés and processed meats
Lupin: the allergen most people have never heard of
Lupin is a legume, and lupin flour is used in some breads, pastries, pasta and gluten-free products, especially in France, Italy and Portugal. In Italy and Portugal, brined lupini beans are also a popular bar snack.
Why it matters
Lupin can cross-react with peanut. If you have a peanut allergy, talk to your allergist about lupin before your trip. Gluten-free menus are a particular watch-out, as lupin flour is sometimes used as a wheat substitute.
Celery: in the base of everything
Celery allergy is well recognised in Central Europe (Germany, Austria, Switzerland), and celery is one of the hardest allergens to spot because it’s rarely the star of a dish.
Where it hides
- Stocks and broths: the base of soups, risottos and sauces
- Soffritto and mirepoix: the onion-carrot-celery base of countless Italian and French dishes
- Celery salt and seasoning blends
- Celeriac in purées, salads and remoulade
Note that celery root (celeriac) can trigger reactions even when cooked.
Sulphites: not only in wine
You’ll already be avoiding alcohol, but sulphites turn up in plenty of other places:
- Dried fruit (apricots, raisins) in desserts, tagines and salads
- Some vinegars and pickles
- Certain prawns and shellfish, treated to keep their colour
- Bottled lemon juice and some fruit syrups in mocktails
Sulphite sensitivity often shows up as breathing symptoms, so this matters especially if you have asthma.
How to order safely: a quick checklist
- Ask for the allergen information. Across the EU, restaurants must be able to tell you which of the 14 allergens are in each dish. You have every right to ask.
- Be specific. Say “I’m allergic to mustard, including in dressings and marinades” rather than just “no mustard.”
- Mention you’re pregnant. It helps staff understand that you also need to avoid raw or undercooked foods, so they don’t suggest a “safe” alternative that isn’t.
- Carry a translated allergy card when travelling, listing your allergen in the local language.
- Keep your prescribed medication with you, including any adrenaline auto-injector, and follow your doctor’s instructions.
- Choose restaurants with clear procedures. A kitchen trained in cross-contamination control is a safer bet.
Finding restaurants you can trust
SafeBloom Certified Pregnancy-Safe Restaurants are trained on allergen management, cross-contamination prevention and the specific food safety needs of pregnant guests. That means staff who know how to answer your questions and a kitchen with procedures to back up their answers.
Planning a meal out? Search our directory of SafeBloom certified restaurants, and use our verification tool to confirm a restaurant’s certification is valid. Are you a restaurant owner? Discover the SafeBloom certification course.
This article is for general information and is not medical advice. If you have a food allergy, follow the guidance of your allergist and your midwife or obstetrician.