If you have a food allergy and you're visiting the UK, the good news is that British food labelling rules are among the strictest in the world. The less good news is that they vary depending on how a product is made and sold, so a sandwich in a sealed pack, a pastry from a bakery counter and a meal in a café each come with different kinds of information. Here's a plain guide to what you can expect and how to ask for what you need.
The 14 major allergens
UK law identifies 14 allergens that must be declared when they're used as ingredients:
- celery
- cereals containing gluten (such as wheat, rye, barley and oats)
- crustaceans (such as prawns and crab)
- eggs
- fish
- lupin
- milk
- molluscs (such as mussels and squid)
- mustard
- tree nuts (such as almonds, hazelnuts and walnuts)
- peanuts
- sesame
- soya
- sulphur dioxide and sulphites (above a set concentration)
On packaged food, these are emphasised in the ingredients list, usually in bold, so you can scan for them quickly.
Three kinds of food, three sets of rules
1. Prepacked food. Products packed by a manufacturer before reaching the shop, such as a branded packet of crisps or a supermarket sandwich made in a factory, must carry a full ingredients list with allergens emphasised.
2. Prepacked for direct sale (PPDS). This is food packed on the same premises where it's sold, before you order it, for example a sandwich made in the shop's kitchen in the morning, wrapped and put in the chiller. Since 1 October 2021, under the rule widely known as Natasha's Law, PPDS food in England, Wales, Scotland and Northern Ireland must display the name of the food and a full ingredients list with the 14 allergens emphasised.
The law is named after Natasha Ednan-Laperouse, a teenager who died in 2016 after an allergic reaction to sesame in a baguette whose packaging didn't list it. Her parents campaigned for the change.
3. Non-prepacked (loose) food. Food served unpacked or packed at your request, such as a pastry picked from a counter, a café meal or a salad bowl made in front of you. Businesses must still provide allergen information, but it doesn't have to be written on the item. It can be on a menu, a chart, a sign, or given verbally, as long as there's a clear written notice telling you how to get it.
What this means at a bakery or café counter
For hot savouries and bakes taken from a counter, you usually won't see a label on the item. Instead:
- Look for an allergen notice near the till or on the menu board.
- Ask staff for the allergen information folder or chart; many chains keep one in store.
- Check the chain's app or website, where allergen tables are often published.
Be aware that shared kitchens and ovens mean cross-contamination is possible. Many businesses will say they "cannot guarantee" a product is free from a particular allergen. That's a genuine warning, not boilerplate, so take it seriously if you have a severe allergy.
"May contain" warnings
Precautionary labels such as "may contain nuts" or "made in a factory that also handles sesame" are voluntary in the UK. They signal a risk of cross-contact, not an ingredient. Different manufacturers use them differently, so the absence of a warning doesn't guarantee a product is free from traces.
Practical tips for visitors
- Learn the English names of your allergens, including less obvious ones (for example, "semolina" and "spelt" contain gluten).
- Carry a card stating your allergy in English if you're not confident speaking it.
- Ask every time. Recipes change, and the same item can differ between regions or seasons.
- Carry prescribed medication, such as adrenaline auto-injectors, and know the emergency number: 999 or 112.
Planning ahead
Before a trip, many people like to look through menus to shortlist options. For one of the UK's best-known bakery chains, an unofficial Greggs menu overview can help you see what's typically on offer. It's an independent fan site, not affiliated with Greggs, so always confirm allergen details with the official information in store or in the official app.
Summary
In the UK, sealed and pre-wrapped foods must list ingredients with allergens highlighted, and counter or café food must have allergen information available on request. Natasha's Law closed the gap for food packed on site. Know your allergens' English names, ask staff, and treat "may contain" warnings as a real signal.
