8 Top Food Allergens and Their Swaps

Happy Healthy Food Friday, you guys! Instead of focusing on one specific food today, I wanted to focus on eight different important food categories instead.

Let me preface: I’ve recently been seeing a functional medicine doctor and have been doing some food panel work where I’ve uncovered some potential food sensitivities. If you’re on Instagram you might have noticed I’m doing a little egg-free experiment.  

After these tests I’ve started discussing food allergies and sensitivities with some people, and the conclusion was that a list of potential foods and swap ideas would be useful. I’m also going to include RECIPES for each of the 8 high allergen/sensitivity groups!

Gluten: wheat germ, bran, cereals, bulgar, rye, barley, wheat-based pastas, breads, etc.

Eggs: mayo, baked goods, breads, marshmellows, meringues, meatballs, ice creams, etc.

Dairy: Cow’s milk, cheese, cottage cheese, half and half, cream, sour cream, pudding, yogurt, etc.

The scoop… Casein, Whey, Lactose Intolerant:

Casein and Whey are the two different proteins in dairy. Some people are more sensitive to casein, like me, and am not sensitive at all to whey. Ccsein is actually similar to gluten, so often those who are gluten intolerant can also benefit from a gluten-free, casein-free diet. 

Now for lactose intolerant… what that means is that you are missing the enzyme lactase, which is needed in order to digest the sugars in milk. This is not an allergy, but can cause lots of stomach upset and digestive issues. They have lactaid pills which can help you in a pinch.

Soy: soy sauce, soy milk, tofu, soy protein isolate, miso, some deli meats, tamari, etc.

Peanuts: peanut butter, trailmix, peanut oil, etc.

Tree Nuts: walnuts, hazelnuts, almonds, pine nuts, brazil nuts, cashews, macadamia nuts, etc.

Fish: Tuna, salmon, cod, catfish, crab etc.

Shellfish: Shrimp, crab, lobster, mussels, oysters, etc. 

Gluten —> Switch from flour tortillas to non-GMO corn tortillas, rice noodles, zucchini linguine using a spiralizer, homemade granolas, gluten-free flours such as almond flour, coconut flour, tapioca flour

Eggs —> Flax/Chia/Gelatin Egg: 1 tbsp Flax/Chia/Gelatin mixed with 3 tbsp hot water, applesauce, mashed banana

Dairy —> Almond Milk or Other Nut Milks, Coconut Milk, Dairy-Free Chocolate Chips

Soy —> Coconut Aminos for Soy Sauce

Peanuts —> Sunbutter (made from sunflower seeds)

Tree Nuts —> Coconut items, Sunflower items

Fish —->  Chicken, Beef, Pork 

Shell Fish —> Salmon, cod, swordfish, halibut, chicken, beef, pork

Gluten-Free

Sandwich Bread // Pancakes // Zucchini Linguine Bolognese 

Egg-Free

7 Minute Apple Crumb // Grilled Peaches with Caramel and Whipped Cream // Maple Glazed Salmon

Dairy-Free

Strawberry Chocolate Chunk Ice Cream // Fudgsicles // Carrot Cake Loaf

Soy-Free

Cauliflower Fried Rice // Spaghetti Squash Pad Thai // Crock-Pot Asian Beef and Veggie Bowls

Peanut-Free

Caramel Turtle Cups // Coconut Macaroons // Meatball Subs on Cauliflower Rolls

Tree Nut Free

Chicken Milanese // Pizza Crust // Chicken Strips

No Fish 

Avocado BLT Egg Salad // NY Strip Salad with Cherry Salsa // Sweet Potato Chili

No Shell Fish

Thai Ginger Basil Salmon Salad // Asian Meatballs // Fajita Chicken Salad

I was selected by American Express to contribute to their Tumblr community. As such I was paid for my services, but all opinions in general and about American Express are my own.

Do you have a food allergy or sensitivity? What is your biggest tip for avoiding the food- and what are some hidden foods it lives in?