Folic acid is a manufactured form of the B vitamin folate. Although the two terms are used interchangeably, if you have a folic acid allergy, it’s important to recognize the difference. Folate is found naturally in some foods; folic acid is either added to foods as part of an enrichment process or is found in supplements or multivitamins. Breakfast foods that contain natural folate won't cause an allergic reaction, but foods enriched with folic acid can cause problems for some people.
About Folate
Folate is an important vitamin that prevents serious birth defects like spina bifida and anencephaly. Spina bifida occurs when the spinal column does not close properly, leaving the spinal cord exposed. Children with spina bifida have lifelong disabilities, may need many surgeries and may never walk properly, if at all. Anencephaly occurs when all or part of a baby’s brain does not develop; these babies usually die soon after birth. Folate also helps prevent anemia in children and adults.
Fruit and Toast
Leafy vegetables, whole grains, beans and citrus fruits naturally contain folate. Breakfast foods, such as orange juice without additives and whole-grain toast from bread you make at home, contain folate but not folic acid. Fresh fruits -- such as apples, bananas, peaches, berries and pears -- are all possible breakfast choices that do not contain folic acid. Commercially prepared fruit drinks and enriched bread may contain folic acid, so it is best to avoid them.
Other Breakfast Options
For breakfast protein choices, consider eggs or sausage. Yogurt eaten alone, with fruit or blended into a breakfast smoothie is a quick and easy breakfast if you’re in a hurry. A turkey quesadilla made with cheese, sauteed peppers and corn tortillas is another idea for breakfast. Conventional breakfast fare is not your only choice if you’re trying to avoid folic acid. A small steak or pork chop with hash browns or a baked potato and some fresh fruit can provide a well-balanced breakfast without folic acid.
Grain Products
One key to a breakfast without folic acid is to choose grain products you make yourself from raw ingredients rather than mixes. Since 1996, the U.S. Food and Drug Administration has required that folic acid be added to commercially prepared enriched bread, cereals, pasta and rice. Oatmeal that has not been enriched is a hearty, hot breakfast choice. Instead of a prepared breakfast cereal, try a bowl of hot rice with milk, raisins and honey. Although it is unlikely that any of these products have added folic acid, read the label to be sure.
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