Food allergies and food sensitivities have become increasingly common.
While only about 4% of the adult population has a clinical food allergy, many more have sensitivities to foods antigens. Symptoms of food allergies and sensitivities can be similar – digestive issues, headaches, itching, hives and swelling, but allergy symptoms typically present shortly after the food is eaten, while intolerance symptoms are often delayed and present immediately or up to 72 hours after consumption. In addition, the key difference between the two is that, while it can feel awful to consume a food you are sensitive to, eating a food you have an allergy to can be life-threatening.
Substitutions for the Major Eight
Eight foods are responsible for the majority of food allergies. Knowing substitutions for these foods can make food preparation much easier for someone with a food allergy or intolerance.
Milk:
Allergy to cow’s milk is the most common food allergy in infants and young children. While most children eventually outgrow a milk allergy, some do not. Luckily, there are many milk substitutes gaining popularity in the market that are available for adults with a milk allergy. Consult a physician or registered dietitian before making any changes for your infant.
- Unsweetened almond milk, soy milk, cashew milk, coconut milk, or rice milk
- Daiya dairy-free cheese
Eggs:
Egg allergy is the second most common food allergy in children. Those with a true egg allergy must avoid all eggs completely (the egg white and the egg yolk) because it is impossible to completely separate the two. Try these substitutes for various recipes.
- Mashed sweet potato or avocado in place of mayonnaise
- Scramble tofu in place of eggs
- For baking: applesauce
Fish:
The most common kinds of finned fish people are allergic to are salmon, halibut and tuna. However, having a fish allergy does not necessarily mean you also have an allergy to shellfish since they come from a different family. Try these substitutions to get the protein and omega-3 fatty acids fish offer.
- Chicken
- Turkey
- Tofu
- Walnuts
- Ground flax seeds
- Chia seeds
Shellfish:
Although there are two kinds of shellfish (crustacea and mollusks), most people who are allergic to one type are allergic to the other type as well. Try these options instead.
- Chicken
- Turkey
- Tofu
Peanuts:
Peanuts, which grow underground and are part of the legume family, are different than tree nuts, which grow on trees. However, it is not uncommon that people who have a peanut allergy will also be allergic to tree nuts. If not, try these substitutions.
- Almonds
- Walnuts
- Cashews
- Pistachios
Tree Nuts:
Tree nut allergy is one of the most common food allergies. Tree nuts include nuts such as walnuts, almonds, hazelnuts, cashews, pistachios, and Brazil nuts. Try these various seeds in any recipes that call for some type of tree nut.
- Sunflower seeds
- Pumpkin seeds
- Sesame seeds
- Chia seeds
Wheat:
A wheat allergy can be of particular concern because wheat is the nation’s predominant grain product. However, there are many alternative grains or flours to substitute.
- Quinoa
- Amaranth
- Barley
- Brown rice
- Millet
- Oats
- Potatoes
- Almond flour
- Brown rice flour
- Coconut flour
Soy:
A soy allergy is another particularly challenging allergy. Although soybeans alone are not a major food in the average American diet, soy is used in many products. Eliminating all those foods can be challenging and result in nutritional deficiencies. Try these substitutions and consult with a dietitian to ensure balanced food intake.
- Beans
- Legumes
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