How Stress & Food Fears Affect Allergies (and What to Do About It)

Living with food allergies can be stressful. However, most people don’t realize that stress itself can alter the body’s response to allergens. Whether you're navigating label reading, cross-contact risks, or fear of an allergic reaction, the emotional load can become overwhelming—and in some cases, may even worsen allergy symptoms.

The Stress-Allergy Connection: What the Science Says

There’s a growing body of research demonstrating that stress can influence immune responses, including those involved in allergic reactions.

A study published in BMC Public Health found that higher perceived stress was associated with increased allergic symptoms, including skin and respiratory issues, particularly among women¹
Another study in the Journal of Preventive Medicine and Public Health explained that psychological stress can exacerbate inflammatory responses, potentially worsening allergy symptoms and conditions like asthma²
Stress is believed to affect the body’s hypothalamic-pituitary-adrenal (HPA) axis, leading to immune dysregulation and increased allergic sensitivity³

Food Fear is Real—and Understandable

Many children and adults with food allergies experience food-related anxiety, especially if they've had a severe reaction in the past. This fear can lead to:

Eating only a very narrow range of “safe” foods
Avoiding public/social settings or events due to fear of having a reaction
Label-checking multiple times for reassurance

While caution is important, when fear dominates everyday life, it can become emotionally and socially limiting.

How to Manage Stress & Food Allergy-Related Anxiety

The good news? There are proven strategies to reduce stress and build confidence when living with food allergies:

Mindfulness & Breathing Exercises – Deep breathing, meditation, and yoga can help regulate stress responses.
Therapy or Counseling – Cognitive Behavioral Therapy (CBT) has been shown to help individuals manage health-related anxiety.
Emergency Preparedness – Knowing how to use epinephrine and having a plan in place can offer peace of mind.
Work with an Allergy-Informed Dietitian – A professional can help you or your child feel empowered through safe food exposure, label-reading skills, and balanced meal planning.
Community Support – Connecting with other allergy families can reduce isolation and provide emotional relief.

Conclusion

Stress doesn’t cause food allergies—but it can make symptoms feel worse. By recognizing the emotional toll and taking steps to reduce stress, individuals and families can improve their well-being and feel more in control.

Remember: You are not alone. Support is available, and taking care of your mental health is just as important as managing allergens.

References

1. Cheng, J. et al. (2021). BMC Public Health, 21 (1).