{"id":19385167,"date":"2025-01-28T17:20:33","date_gmt":"2025-01-28T22:20:33","guid":{"rendered":"https:\/\/allergyasthmanetwork.org\/?page_id=19385167"},"modified":"2025-05-20T13:06:24","modified_gmt":"2025-05-20T17:06:24","slug":"safe-food-substitutions","status":"publish","type":"page","link":"https:\/\/allergyasthmanetwork.org\/food-allergies\/living-with-food-allergies\/safe-food-substitutions\/","title":{"rendered":"Safe Food Substitutions for Top 9 Food Allergens"},"content":{"rendered":"<style>.kadence-column19384202_2f7360-695 > .kt-inside-inner-col,.kadence-column19384202_2f7360-695 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column19384202_2f7360-695 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column19384202_2f7360-695 > .kt-inside-inner-col{flex-direction:column;}.kadence-column19384202_2f7360-695 > .kt-inside-inner-col > 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alignnone\"><div class=\"kt-accordion-wrap kt-accordion-id19384202_49a49b-5c3 kt-accordion-has-3-panes kt-active-pane-0 kt-accordion-block kt-pane-header-alignment-left kt-accodion-icon-style-basic kt-accodion-icon-side-right\" style=\"max-width:400px\"><div class=\"kt-accordion-inner-wrap\" data-allow-multiple-open=\"false\" data-start-open=\"none\">\n<div class=\"wp-block-kadence-pane kt-accordion-pane kt-accordion-pane-1 kt-pane19384202_6d0a35-9f2\"><div class=\"kt-accordion-header-wrap\"><button class=\"kt-blocks-accordion-header kt-acccordion-button-label-show\" type=\"button\"><span class=\"kt-blocks-accordion-title-wrap\"><span class=\"kt-blocks-accordion-title\">See Other Food Allergy Pages<\/span><\/span><span class=\"kt-blocks-accordion-icon-trigger\"><\/span><\/button><\/div><div class=\"kt-accordion-panel kt-accordion-panel-hidden\"><div class=\"kt-accordion-panel-inner\"><style>.wp-block-kadence-navigation19384193-cpt-id{--kb-nav-dropdown-border-top-left-radius:0px;--kb-nav-dropdown-border-top-right-radius:0px;--kb-nav-dropdown-border-bottom-right-radius:0px;--kb-nav-dropdown-border-bottom-left-radius:0px;--kb-nav-dropdown-border-radius-top:0px;--kb-nav-dropdown-border-radius-right:0px;--kb-nav-dropdown-border-radius-bottom:0px;--kb-nav-dropdown-border-radius-left:0px;--kb-nav-dropdown-toggle-border-left:1px solid var(--global-palette9, #ffffff);--kb-nav-top-not-last-link-border-bottom:1px solid var(--global-palette9, #ffffff);--kb-nav-top-not-last-link-border-right:var(--kb-nav-link-border-right);}.header-desktop-transparent .wp-block-kadence-navigation19384193-cpt-id{--kb-nav-top-not-last-link-border-right:var(--kb-nav-link-border-right);}.item-is-stuck 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767px){.wp-block-kadence-navigation19384193-cpt-id{--kb-nav-dropdown-toggle-border-left:var(--kb-nav-link-border-left);--kb-nav-top-not-last-link-border-bottom:var(--kb-nav-link-border-bottom);}.header-mobile-transparent .wp-block-kadence-navigation19384193-cpt-id{--kb-nav-dropdown-toggle-border-left:var(--kb-nav-link-border-left);--kb-nav-top-not-last-link-border-bottom:var(--kb-nav-link-border-bottom);}.item-is-stuck .wp-block-kadence-navigation19384193-cpt-id{--kb-nav-dropdown-toggle-border-left:var(--kb-nav-link-border-left);--kb-nav-top-not-last-link-border-bottom:var(--kb-nav-link-border-bottom);}}<\/style><div class=\"wp-block-kadence-navigation19384193-cpt-id kb-nav-desktop-horizontal-layout-standard kb-nav-tablet-horizontal-layout-standard kb-nav-mobile-horizontal-layout-standard navigation-desktop-layout-fill-stretch-false navigation-tablet-layout-fill-stretch-false navigation-mobile-layout-fill-stretch-false navigation-desktop-orientation-vertical 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.kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-highlight-order:3;--kb-nav-link-media-container-order:3;}.kb-nav-link-19384202_2b24df-6b > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-media-max-width:px;}<\/style><li class=\"kb-nav-link-19384202_2b24df-6b menu-item wp-block-kadence-navigation-link\"><div class=\"kb-link-wrap\"><a class=\"kb-nav-link-content\" href=\"https:\/\/allergyasthmanetwork.org\/food-allergies\/\">Food Allergies<\/a><\/div><\/li>\n\n<style>.kb-nav-link-19384202_80cb00-6e > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-highlight-order:3;--kb-nav-link-media-container-order:3;}.kb-nav-link-19384202_80cb00-6e > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-media-max-width:px;}<\/style><li class=\"kb-nav-link-19384202_80cb00-6e menu-item wp-block-kadence-navigation-link\"><div class=\"kb-link-wrap\"><a class=\"kb-nav-link-content\" href=\"https:\/\/allergyasthmanetwork.org\/food-allergies\/food-allergy-treatment-and-management\/\">Food Allergy Treatment &amp; Management<\/a><\/div><\/li>\n\n<style>.kb-nav-link-19384202_2aecfa-3d > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-highlight-order:3;--kb-nav-link-media-container-order:3;}.kb-nav-link-19384202_2aecfa-3d > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-media-max-width:px;}<\/style><li class=\"kb-nav-link-19384202_2aecfa-3d menu-item wp-block-kadence-navigation-link\"><div class=\"kb-link-wrap\"><a class=\"kb-nav-link-content\" href=\"https:\/\/allergyasthmanetwork.org\/food-allergies\/living-with-food-allergies\/\">Living with Food Allergies<\/a><\/div><\/li>\n\n<style>.kb-nav-link-19384202_20ea7e-7f > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-highlight-order:3;--kb-nav-link-media-container-order:3;}.kb-nav-link-19384202_20ea7e-7f > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-media-max-width:px;}<\/style><li class=\"kb-nav-link-19384202_20ea7e-7f menu-item wp-block-kadence-navigation-link\"><div class=\"kb-link-wrap\"><a class=\"kb-nav-link-content\" href=\"https:\/\/allergyasthmanetwork.org\/food-allergies\/living-with-food-allergies\/safe-food-substitutions\/\">Safe Food Substitutions<\/a><\/div><\/li>\n\n<style>.kb-nav-link-19384202_95c611-09 > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-highlight-order:3;--kb-nav-link-media-container-order:3;}.kb-nav-link-19384202_95c611-09 > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-media-max-width:px;}<\/style><li class=\"kb-nav-link-19384202_95c611-09 menu-item wp-block-kadence-navigation-link\"><div class=\"kb-link-wrap\"><a class=\"kb-nav-link-content\" href=\"https:\/\/allergyasthmanetwork.org\/food-allergies\/how-to-read-food-label\/\">How to Read a Food Label<\/a><\/div><\/li>\n\n<style>.kb-nav-link-19384202_a4c67d-1a > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-highlight-order:3;--kb-nav-link-media-container-order:3;}.kb-nav-link-19384202_a4c67d-1a > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-media-max-width:px;}<\/style><li class=\"kb-nav-link-19384202_a4c67d-1a menu-item wp-block-kadence-navigation-link\"><div class=\"kb-link-wrap\"><a class=\"kb-nav-link-content\" href=\"https:\/\/allergyasthmanetwork.org\/food-allergies\/food-allergy-anxiety\/\">Mental Health and Living with Food Allergies<\/a><\/div><\/li>\n\n<style>.kb-nav-link-19384202_825a9c-ff > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-highlight-order:3;--kb-nav-link-media-container-order:3;}.kb-nav-link-19384202_825a9c-ff > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-media-max-width:px;}<\/style><li class=\"kb-nav-link-19384202_825a9c-ff menu-item wp-block-kadence-navigation-link\"><div class=\"kb-link-wrap\"><a class=\"kb-nav-link-content\" href=\"https:\/\/allergyasthmanetwork.org\/food-allergies\/cant-afford-allergen-free-foods\/\">Can\u2019t Afford Allergen-Free Foods?<\/a><\/div><\/li>\n\n<style>.kb-nav-link-19384202_50cfbe-79 > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-highlight-order:3;--kb-nav-link-media-container-order:3;}.kb-nav-link-19384202_50cfbe-79 > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-media-max-width:px;}<\/style><li class=\"kb-nav-link-19384202_50cfbe-79 menu-item wp-block-kadence-navigation-link\"><div class=\"kb-link-wrap\"><a class=\"kb-nav-link-content\" href=\"https:\/\/allergyasthmanetwork.org\/food-allergies\/planning-for-school-with-food-allergies\/\">Planning for School with Food Allergies<\/a><\/div><\/li>\n\n<style>.kb-nav-link-19384202_c0a960-10 > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-highlight-order:3;--kb-nav-link-media-container-order:3;}.kb-nav-link-19384202_c0a960-10 > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-media-max-width:px;}<\/style><li class=\"kb-nav-link-19384202_c0a960-10 menu-item wp-block-kadence-navigation-link\"><div class=\"kb-link-wrap\"><a class=\"kb-nav-link-content\" href=\"https:\/\/allergyasthmanetwork.org\/food-allergies\/peanut-allergy-treatment\/\">Peanut Allergy Treatment<\/a><\/div><\/li>\n\n<style>.kb-nav-link-19384202_1a9977-12 > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-highlight-order:3;--kb-nav-link-media-container-order:3;}.kb-nav-link-19384202_1a9977-12 > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-media-max-width:px;}<\/style><li class=\"kb-nav-link-19384202_1a9977-12 menu-item wp-block-kadence-navigation-link\"><div class=\"kb-link-wrap\"><a class=\"kb-nav-link-content\" href=\"https:\/\/allergyasthmanetwork.org\/food-allergies\/alpha-gal-syndrome-and-meat-allergy\/\">Alpha-Gal Syndrome<\/a><\/div><\/li>\n\n<style>.kb-nav-link-19384202_eda308-4c > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-highlight-order:3;--kb-nav-link-media-container-order:3;}.kb-nav-link-19384202_eda308-4c > .kb-link-wrap.kb-link-wrap.kb-link-wrap.kb-link-wrap{--kb-nav-link-media-max-width:px;}<\/style><li class=\"kb-nav-link-19384202_eda308-4c menu-item wp-block-kadence-navigation-link\"><div class=\"kb-link-wrap\"><a class=\"kb-nav-link-content\" href=\"https:\/\/allergyasthmanetwork.org\/food-allergies\/milk-allergy\/\">Milk Allergy<\/a><\/div><\/li>\n<\/ul><\/div><\/nav><\/div><\/div><\/div><\/div>\n<\/div><\/div><\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n<style>.kadence-column19385167_53d3bc-b22 > .kt-inside-inner-col{padding-top:20px;padding-bottom:20px;}.kadence-column19385167_53d3bc-b22 > .kt-inside-inner-col,.kadence-column19385167_53d3bc-b22 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column19385167_53d3bc-b22 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column19385167_53d3bc-b22 > .kt-inside-inner-col{flex-direction:column;}.kadence-column19385167_53d3bc-b22 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column19385167_53d3bc-b22 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column19385167_53d3bc-b22{position:relative;}@media all and (max-width: 1024px){.kadence-column19385167_53d3bc-b22 > .kt-inside-inner-col{flex-direction:column;}}@media all and (max-width: 767px){.kadence-column19385167_53d3bc-b22 > .kt-inside-inner-col{flex-direction:column;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column19385167_53d3bc-b22\"><div class=\"kt-inside-inner-col\"><style>.kadence-column19385167_ba4853-3a1{max-width:800px;margin-left:auto;margin-right:auto;}.wp-block-kadence-column.kb-section-dir-horizontal:not(.kb-section-md-dir-vertical)>.kt-inside-inner-col>.kadence-column19385167_ba4853-3a1{-webkit-flex:0 1 800px;flex:0 1 800px;max-width:unset;margin-left:unset;margin-right:unset;}.kadence-column19385167_ba4853-3a1 > .kt-inside-inner-col,.kadence-column19385167_ba4853-3a1 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column19385167_ba4853-3a1 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column19385167_ba4853-3a1 > .kt-inside-inner-col{flex-direction:column;}.kadence-column19385167_ba4853-3a1 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column19385167_ba4853-3a1 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column19385167_ba4853-3a1{position:relative;}@media all and (min-width: 1025px){.wp-block-kadence-column.kb-section-dir-horizontal>.kt-inside-inner-col>.kadence-column19385167_ba4853-3a1{-webkit-flex:0 1 800px;flex:0 1 800px;max-width:unset;margin-left:unset;margin-right:unset;}}@media all and (max-width: 1024px){.kadence-column19385167_ba4853-3a1 > .kt-inside-inner-col{flex-direction:column;}}@media all and (max-width: 767px){.wp-block-kadence-column.kb-section-sm-dir-vertical:not(.kb-section-sm-dir-horizontal):not(.kb-section-sm-dir-specificity)>.kt-inside-inner-col>.kadence-column19385167_ba4853-3a1{max-width:800px;-webkit-flex:1;flex:1;margin-left:auto;margin-right:auto;}.kadence-column19385167_ba4853-3a1 > .kt-inside-inner-col{flex-direction:column;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column19385167_ba4853-3a1\"><div class=\"kt-inside-inner-col\"><style>.kb-image19385167_cbaf1d-6752 .kb-image-has-overlay:after{opacity:0.3;}<\/style>\n<figure class=\"wp-block-kadence-image kb-image19385167_cbaf1d-6752 size-large\"><img decoding=\"async\" width=\"1080\" height=\"567\" src=\"https:\/\/allergyasthmanetwork.org\/wp-content\/uploads\/2025\/01\/common-food-allergens-1080x567.jpg\" alt=\"Various foods are displayed, including peanuts, milk, soybeans, hazelnuts, salmon, shrimp, and eggs, arranged on a wooden surface. These items are commonly associated with food allergies.\" class=\"kb-img wp-image-19385169\" title=\"\" srcset=\"https:\/\/allergyasthmanetwork.org\/wp-content\/uploads\/2025\/01\/common-food-allergens-1080x567.jpg 1080w, https:\/\/allergyasthmanetwork.org\/wp-content\/uploads\/2025\/01\/common-food-allergens-300x158.jpg 300w, https:\/\/allergyasthmanetwork.org\/wp-content\/uploads\/2025\/01\/common-food-allergens-768x403.jpg 768w, https:\/\/allergyasthmanetwork.org\/wp-content\/uploads\/2025\/01\/common-food-allergens.jpg 1200w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><\/figure>\n\n\n\n<p class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio\">If you or a loved one lives with <a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/allergyasthmanetwork.org\/food-allergies\/\"><strong>food allergies<\/strong><\/a>, you may have to adapt your diet to prevent an accidental exposure. But do you have to give up your favorite meals? In most cases, the answer is no. That is because, for many meals and recipes, you may be able to swap out the food <a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/allergyasthmanetwork.org\/allergies\/hives\/\">allergens<\/a> with safe substitutions. You can find these substitutions in most grocery stores.<\/p>\n\n\n\n<p>When planning a meal or considering a recipe, always check the food labels or look at the ingredients to identify any potential food allergens. Many are used as food additives.<\/p>\n\n\n\n<p>Then consider alternatives to help manage food allergies. For example, people with a cow&#8217;s <a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/allergyasthmanetwork.org\/food-allergies\/milk-allergy\/\">milk allergy<\/a> can find almond, cashew, coconut, macadamia, oat, and rice milk in most supermarkets. If you have an egg allergy, applesauce is a possible substitution for a recipe. If you have a <a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/allergyasthmanetwork.org\/food-allergies\/peanut-allergy-treatment\/\">peanut allergy<\/a> and cannot eat peanut butter, consider sunflower or oat butter. And most grocery stores have a gluten-free section for people with wheat allergy.<\/p>\n\n\n\n<p>Remember: people who eat one of their allergens are at risk for food <a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/allergyasthmanetwork.org\/allergies\/symptoms-of-allergies\/\">allergy symptoms<\/a> \u2013 and possibly a severe allergic reaction (life-threatening anaphylaxis). It&#8217;s important to prevent food allergies with substitutions or not eat the meal at all.<\/p>\n<\/div><\/div>\n<\/div><\/div>\n\n\n<style>.kadence-column19385167_083868-906 > .kt-inside-inner-col{padding-top:54px;padding-bottom:34px;}.kadence-column19385167_083868-906 > .kt-inside-inner-col,.kadence-column19385167_083868-906 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column19385167_083868-906 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column19385167_083868-906 > .kt-inside-inner-col{flex-direction:column;}.kadence-column19385167_083868-906 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column19385167_083868-906 > .kt-inside-inner-col{background-color:#f8f7f3;}.kadence-column19385167_083868-906 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column19385167_083868-906{position:relative;}@media all and (max-width: 1024px){.kadence-column19385167_083868-906 > .kt-inside-inner-col{flex-direction:column;}}@media all and (max-width: 767px){.kadence-column19385167_083868-906 > .kt-inside-inner-col{flex-direction:column;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column19385167_083868-906\"><div class=\"kt-inside-inner-col\"><style>.kadence-column19385167_bff513-2d5{max-width:800px;margin-left:auto;margin-right:auto;}.wp-block-kadence-column.kb-section-dir-horizontal:not(.kb-section-md-dir-vertical)>.kt-inside-inner-col>.kadence-column19385167_bff513-2d5{-webkit-flex:0 1 800px;flex:0 1 800px;max-width:unset;margin-left:unset;margin-right:unset;}.kadence-column19385167_bff513-2d5 > .kt-inside-inner-col,.kadence-column19385167_bff513-2d5 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column19385167_bff513-2d5 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column19385167_bff513-2d5 > .kt-inside-inner-col{flex-direction:column;}.kadence-column19385167_bff513-2d5 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column19385167_bff513-2d5 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column19385167_bff513-2d5{position:relative;}@media all and (min-width: 1025px){.wp-block-kadence-column.kb-section-dir-horizontal>.kt-inside-inner-col>.kadence-column19385167_bff513-2d5{-webkit-flex:0 1 800px;flex:0 1 800px;max-width:unset;margin-left:unset;margin-right:unset;}}@media all and (max-width: 1024px){.kadence-column19385167_bff513-2d5 > .kt-inside-inner-col{flex-direction:column;}}@media all and (max-width: 767px){.wp-block-kadence-column.kb-section-sm-dir-vertical:not(.kb-section-sm-dir-horizontal):not(.kb-section-sm-dir-specificity)>.kt-inside-inner-col>.kadence-column19385167_bff513-2d5{max-width:800px;-webkit-flex:1;flex:1;margin-left:auto;margin-right:auto;}.kadence-column19385167_bff513-2d5 > .kt-inside-inner-col{flex-direction:column;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column19385167_bff513-2d5\"><div class=\"kt-inside-inner-col\"><style>.kb-image19385167_e3d7da-b53.kb-image-is-ratio-size, .kb-image19385167_e3d7da-b53 .kb-image-is-ratio-size{max-width:600px;width:100%;}.wp-block-kadence-column > .kt-inside-inner-col > .kb-image19385167_e3d7da-b53.kb-image-is-ratio-size, .wp-block-kadence-column > .kt-inside-inner-col > .kb-image19385167_e3d7da-b53 .kb-image-is-ratio-size{align-self:unset;}.kb-image19385167_e3d7da-b53 figure{max-width:600px;}.kb-image19385167_e3d7da-b53 .image-is-svg, .kb-image19385167_e3d7da-b53 .image-is-svg img{width:100%;}.kb-image19385167_e3d7da-b53 .kb-image-has-overlay:after{opacity:0.3;}.kb-image19385167_e3d7da-b53 img.kb-img, .kb-image19385167_e3d7da-b53 .kb-img img{filter:drop-shadow(0px 0px 14px rgba(0, 0, 0, 0.2));}<\/style>\n<div class=\"wp-block-kadence-image kb-image19385167_e3d7da-b53\"><figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"1050\" src=\"https:\/\/allergyasthmanetwork.org\/wp-content\/uploads\/2024\/10\/top_9_food_allergens.jpg\" alt=\"Infographic titled &quot;Top 9 Food Allergens,&quot; listing peanuts, tree nuts, dairy, wheat, soy, fish, eggs, shellfish, and sesame. Each allergen is illustrated with images and examples. Allergy &amp; Asthma Network logo on top left.\" class=\"kb-img wp-image-19379344\" title=\"\" srcset=\"https:\/\/allergyasthmanetwork.org\/wp-content\/uploads\/2024\/10\/top_9_food_allergens.jpg 800w, https:\/\/allergyasthmanetwork.org\/wp-content\/uploads\/2024\/10\/top_9_food_allergens-229x300.jpg 229w, https:\/\/allergyasthmanetwork.org\/wp-content\/uploads\/2024\/10\/top_9_food_allergens-768x1008.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">The top 9 most common food allergens in the United States are:<\/h2>\n\n\n\n<ul style=\"padding-right:var(--wp--preset--spacing--80);padding-left:var(--wp--preset--spacing--80)\" class=\"wp-block-list\">\n<li>peanuts<\/li>\n\n\n\n<li>tree nuts<\/li>\n\n\n\n<li>cow\u2019s milk<\/li>\n\n\n\n<li>eggs<\/li>\n\n\n\n<li>fish<\/li>\n\n\n\n<li>crustacean shellfish<\/li>\n\n\n\n<li>soy<\/li>\n\n\n\n<li>wheat<\/li>\n\n\n\n<li>sesame<\/li>\n<\/ul>\n\n\n\n<p>These nine foods are in many packaged foods and on restaurant menus. They are nutritious and provide protein and other important vitamins and minerals. Safe substitutions are available for each of these common food allergies.<\/p>\n\n\n\n<p>When considering food substitutions, it is important to use foods that have <a target=\"_blank\" rel=\"noreferrer noopener nofollow\" href=\"https:\/\/fdc.nal.usda.gov\/index.html\"><strong>similar nutrients, vitamins and minerals<\/strong><\/a>. It may be helpful to replace food allergens with substitutions that function in the same way, even if they are not as nutritious. For example, wheat flour can be replaced with other types of non-wheat flour when making bread. But the substituted flour may not be nutritionally the same as wheat flour. In these cases, it\u2019s important to get any missing nutrients from other foods in your diet.<\/p>\n\n\n\n<p>A diet that is diverse and includes nutritious foods can be balanced even if you have food allergies!<\/p>\n<\/div><\/div>\n<\/div><\/div>\n\n\n<style>.kadence-column1131_83a8ca-96 > .kt-inside-inner-col{padding-top:10px;padding-bottom:10px;}.kadence-column1131_83a8ca-96 > .kt-inside-inner-col,.kadence-column1131_83a8ca-96 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column1131_83a8ca-96 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column1131_83a8ca-96 > .kt-inside-inner-col{flex-direction:column;}.kadence-column1131_83a8ca-96 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column1131_83a8ca-96 > .kt-inside-inner-col{background-color:#73a602;}.kadence-column1131_83a8ca-96 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column1131_83a8ca-96{position:relative;}@media all and (max-width: 1024px){.kadence-column1131_83a8ca-96 > .kt-inside-inner-col{flex-direction:column;}}@media all and (max-width: 767px){.kadence-column1131_83a8ca-96 > .kt-inside-inner-col{flex-direction:column;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column1131_83a8ca-96\"><div class=\"kt-inside-inner-col\"><style>.kadence-column1131_37f68e-1b > .kt-inside-inner-col{display:flex;}.kadence-column1131_37f68e-1b{max-width:800px;margin-left:auto;margin-right:auto;}.wp-block-kadence-column.kb-section-dir-horizontal:not(.kb-section-md-dir-vertical)>.kt-inside-inner-col>.kadence-column1131_37f68e-1b{-webkit-flex:0 1 800px;flex:0 1 800px;max-width:unset;margin-left:unset;margin-right:unset;}.kadence-column1131_37f68e-1b > .kt-inside-inner-col,.kadence-column1131_37f68e-1b > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column1131_37f68e-1b > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column1131_37f68e-1b > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column1131_37f68e-1b > .kt-inside-inner-col > .aligncenter{width:100%;}.kt-row-column-wrap > .kadence-column1131_37f68e-1b{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column1131_37f68e-1b{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column1131_37f68e-1b > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column1131_37f68e-1b > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column1131_37f68e-1b{position:relative;}@media all and (min-width: 1025px){.wp-block-kadence-column.kb-section-dir-horizontal>.kt-inside-inner-col>.kadence-column1131_37f68e-1b{-webkit-flex:0 1 800px;flex:0 1 800px;max-width:unset;margin-left:unset;margin-right:unset;}}@media all and (max-width: 1024px){.kt-row-column-wrap > .kadence-column1131_37f68e-1b{align-self:center;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column1131_37f68e-1b{align-self:auto;}}@media all and (max-width: 1024px){.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column1131_37f68e-1b > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 1024px){.kadence-column1131_37f68e-1b > .kt-inside-inner-col{flex-direction:column;}}@media all and (max-width: 767px){.kt-row-column-wrap > .kadence-column1131_37f68e-1b{align-self:center;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column1131_37f68e-1b{align-self:auto;}.kt-inner-column-height-full:not(.kt-has-1-columns) > .wp-block-kadence-column.kadence-column1131_37f68e-1b > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.wp-block-kadence-column.kb-section-sm-dir-vertical:not(.kb-section-sm-dir-horizontal):not(.kb-section-sm-dir-specificity)>.kt-inside-inner-col>.kadence-column1131_37f68e-1b{max-width:800px;-webkit-flex:1;flex:1;margin-left:auto;margin-right:auto;}.kadence-column1131_37f68e-1b > .kt-inside-inner-col{flex-direction:column;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column1131_37f68e-1b max-width-container banner\"><div class=\"kt-inside-inner-col\">\n<div class=\"wp-block-columns are-vertically-aligned-center is-layout-flex wp-container-core-columns-is-layout-364161cd wp-block-columns-is-layout-flex\" style=\"margin-top:0px;margin-bottom:0px;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:20%\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"300\" height=\"385\" src=\"https:\/\/allergyasthmanetwork.org\/wp-content\/uploads\/2025\/03\/You-Need-2-thumbnail-callout.jpg\" alt=\"Infographic titled &quot;You Need 2&quot;. Highlights the importance of carrying two doses of epinephrine for anaphylaxis. Explains the need for a second dose if symptoms persist or return within 5 to 72 hours after the first dose. Mentions &quot;Epi First, Epi Fast!.\" class=\"wp-image-19385561\" style=\"width:auto;height:160px\" title=\"\" srcset=\"https:\/\/allergyasthmanetwork.org\/wp-content\/uploads\/2025\/03\/You-Need-2-thumbnail-callout.jpg 300w, https:\/\/allergyasthmanetwork.org\/wp-content\/uploads\/2025\/03\/You-Need-2-thumbnail-callout-234x300.jpg 234w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\"><style>.wp-block-kadence-advancedheading.kt-adv-heading1131_5cfff5-c4, .wp-block-kadence-advancedheading.kt-adv-heading1131_5cfff5-c4[data-kb-block=\"kb-adv-heading1131_5cfff5-c4\"]{padding-right:var(--global-kb-spacing-xs, 1rem);padding-left:0px;text-align:left;font-size:var(--global-kb-font-size-lg, 2rem);font-style:normal;color:#ffffff;}.wp-block-kadence-advancedheading.kt-adv-heading1131_5cfff5-c4 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading1131_5cfff5-c4[data-kb-block=\"kb-adv-heading1131_5cfff5-c4\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading1131_5cfff5-c4[data-kb-block=\"kb-adv-heading1131_5cfff5-c4\"] a, .kt-adv-heading-link1131_5cfff5-c4, .kt-adv-heading-link1131_5cfff5-c4 .kt-adv-heading1131_5cfff5-c4[data-kb-block=\"kb-adv-heading1131_5cfff5-c4\"]{color:#ffffff;}@media all and (max-width: 1024px){.wp-block-kadence-advancedheading.kt-adv-heading1131_5cfff5-c4, .wp-block-kadence-advancedheading.kt-adv-heading1131_5cfff5-c4[data-kb-block=\"kb-adv-heading1131_5cfff5-c4\"]{padding-top:0px;padding-right:var(--global-kb-spacing-xl, 4rem);padding-bottom:var(--global-kb-spacing-xxs, 0.5rem);padding-left:var(--global-kb-spacing-xxl, 5rem);}}@media all and (max-width: 767px){.wp-block-kadence-advancedheading.kt-adv-heading1131_5cfff5-c4, .wp-block-kadence-advancedheading.kt-adv-heading1131_5cfff5-c4[data-kb-block=\"kb-adv-heading1131_5cfff5-c4\"]{padding-right:var(--global-kb-spacing-xs, 1rem);padding-left:var(--global-kb-spacing-xs, 1rem);font-size:var(--global-kb-font-size-md, 1.25rem);line-height:1.4;}}<\/style>\n<p class=\"kt-adv-heading1131_5cfff5-c4 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading1131_5cfff5-c4\">Get a FREE PDF of Our <a href=\"https:\/\/store.allergyasthmanetwork.org\/digital-downloads\/you-need-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">&#8220;<strong>You Need 2&#8243;<\/strong><\/a> Doses of Epinephrine for Anaphylaxis Poster  \u27a4<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n<style>.kadence-column19385167_b8e318-419 > .kt-inside-inner-col{padding-top:20px;padding-bottom:20px;}.kadence-column19385167_b8e318-419 > .kt-inside-inner-col,.kadence-column19385167_b8e318-419 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column19385167_b8e318-419 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column19385167_b8e318-419 > .kt-inside-inner-col{flex-direction:column;}.kadence-column19385167_b8e318-419 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column19385167_b8e318-419 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column19385167_b8e318-419{position:relative;}@media all and (max-width: 1024px){.kadence-column19385167_b8e318-419 > .kt-inside-inner-col{flex-direction:column;}}@media all and (max-width: 767px){.kadence-column19385167_b8e318-419 > .kt-inside-inner-col{flex-direction:column;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column19385167_b8e318-419\"><div class=\"kt-inside-inner-col\"><style>.kadence-column19385167_53c421-ab8{max-width:800px;margin-left:auto;margin-right:auto;}.wp-block-kadence-column.kb-section-dir-horizontal:not(.kb-section-md-dir-vertical)>.kt-inside-inner-col>.kadence-column19385167_53c421-ab8{-webkit-flex:0 1 800px;flex:0 1 800px;max-width:unset;margin-left:unset;margin-right:unset;}.kadence-column19385167_53c421-ab8 > .kt-inside-inner-col,.kadence-column19385167_53c421-ab8 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column19385167_53c421-ab8 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column19385167_53c421-ab8 > .kt-inside-inner-col{flex-direction:column;}.kadence-column19385167_53c421-ab8 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column19385167_53c421-ab8 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column19385167_53c421-ab8{position:relative;}@media all and (min-width: 1025px){.wp-block-kadence-column.kb-section-dir-horizontal>.kt-inside-inner-col>.kadence-column19385167_53c421-ab8{-webkit-flex:0 1 800px;flex:0 1 800px;max-width:unset;margin-left:unset;margin-right:unset;}}@media all and (max-width: 1024px){.kadence-column19385167_53c421-ab8 > .kt-inside-inner-col{flex-direction:column;}}@media all and (max-width: 767px){.wp-block-kadence-column.kb-section-sm-dir-vertical:not(.kb-section-sm-dir-horizontal):not(.kb-section-sm-dir-specificity)>.kt-inside-inner-col>.kadence-column19385167_53c421-ab8{max-width:800px;-webkit-flex:1;flex:1;margin-left:auto;margin-right:auto;}.kadence-column19385167_53c421-ab8 > .kt-inside-inner-col{flex-direction:column;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column19385167_53c421-ab8\"><div class=\"kt-inside-inner-col\">\n<h2 class=\"wp-block-heading\">Food Allergen Substitution Chart<\/h2>\n\n\n\n<p>Below is a chart with substitutions for the top 9 food allergens. These recommendations are for informational purposes. Any changes to a diet or meals should be addressed with your healthcare provider and possibly a nutritionist. Some people may need to rely on trial and error with certain substitutions (especially baked goods) to ensure the food is nutritious and safe.<\/p>\n\n\n\n<div id=\"footable_parent_19385166\"\n         class=\" footable_parent ninja_table_wrapper loading_ninja_table wp_table_data_press_parent semantic_ui colored_table\">\n                <table data-ninja_table_instance=\"ninja_table_instance_0\" data-footable_id=\"19385166\" data-filter-delay=\"1000\" aria-label=\"Food Substitutions 2025\"            id=\"footable_19385166\"\n           data-unique_identifier=\"ninja_table_unique_id_2088558431_19385166\"\n           class=\" foo-table ninja_footable foo_table_19385166 ninja_table_unique_id_2088558431_19385166 ui table  nt_type_legacy_table selectable striped vertical_centered celled ninja_custom_color inverted footable-paging-right ninja_table_search_disabled ninja_table_pro\">\n                <colgroup>\n                            <col class=\"ninja_column_0 \">\n                            <col class=\"ninja_column_1 \">\n                    <\/colgroup>\n        <thead>\n<tr class=\"footable-header\">\n                                        <th scope=\"col\"  class=\"ninja_column_0 ninja_clmn_nm_allergen \"><h2><span style=\"color: #ffffff\">Allergen<\/span><\/h2>\n<p>The top 9 most common food allergens in the United States<\/p><\/th><th scope=\"col\"  class=\"ninja_column_1 ninja_clmn_nm_potential_substitutions \"><h2><span style=\"color: #ffffff\">Potential Substitutions<\/span><\/h2>\n<p>Recommendations are for informational purposes.<\/p><\/th><\/tr>\n<\/thead>\n<tbody>\n\n        <tr data-row_id=\"306\" class=\"ninja_table_row_0 nt_row_id_306\">\n            <td><h3>Peanuts<\/h3>\nPeanuts are botanically a legume, like soybeans, but from a cooking perspective they are classified as a nut. They are eaten like other nuts, usually roasted as a snack or ground into a spreadable paste (peanut butter). Peanuts provide protein, magnesium, potassium, zinc, folate and other micronutrients. <br \/><br \/>Because of the refining process, highly refined peanut oil is not considered allergenic, but should be discussed with your healthcare provider. Unrefined peanut oil is allergenic and can cause reactions.<\/td><td>Tree nuts (if not allergic)<br \/><br \/>Seeds such as sesame (if not allergic), sunflower, and pumpkin (or pepitas)<br \/><br \/>Peanut-free butters as a replacement for peanut butter <br \/><br \/>Peanut oil can be replaced by other safe oils<\/td>        <\/tr>\n            <tr data-row_id=\"307\" class=\"ninja_table_row_1 nt_row_id_307\">\n            <td><h3>Tree Nuts<\/h3>\nTree nuts include almonds, beech nut, Brazil nut, butternut, California walnut, cashew, chestnut, chinquapin, coconut, cola\/Kola nut, Filbert\/hazelnut, Gingko nut, Heartnut or Japanese walnut, hickory nut, macadamia nut, palm nut, pecan, pine nut, pili nut, pistachio, shea nut, and walnut (English, Persian). <br \/><br \/>Tree nuts are generally high in healthy fats and protein, vitamin E and K, magnesium potassium and B vitamins, which vary by the type of nut. <br \/><br \/>In most cases, people with a food allergy to one tree nut are not allergic to all tree nuts. However, there can be cross-contact. This occurs when protein from one allergen transfers to a different food. <br \/><br \/>Tree nuts are eaten as snacks, butters, as ingredients in foods and recipes, and as oils. Most tree nut oils are not highly refined and can cause allergic reactions. Discuss with your healthcare provider whether you need to avoid all tree nuts or can include tree nuts to which you are not allergic.\n<div id=\"awebChromeHelper\" data-version=\"1.24.0\"><\/div><\/td><td>Tree nuts may be eaten interchangeably, so you may be able to replace them with other tree nuts even if you are allergic to one or more. Check with your healthcare provider first, though.<br \/><br \/>Seeds such as sesame (if not allergic), sunflower, and pumpkin (or pepitas)<br \/><br \/>Roasted chickpeas for salads<br \/><br \/>Peanut and peanut butter (if not allergic)<\/td>        <\/tr>\n            <tr data-row_id=\"309\" class=\"ninja_table_row_2 nt_row_id_309\">\n            <td><h3>Cow\u2019s Milk<\/h3>\n<p>Cow's milk products are a common food and ingredient. It is consumed as a beverage, cheese, ice cream, or yogurt. It may be found as an ingredient in everything from flavored snack chips to hot dogs. It is important to carefully read the ingredient label every time a food is eaten to avoid cow\u2019s milk. People who are allergic to cow\u2019s milk may react to other types of animal milk, including goat\u2019s milk or sheep\u2019s milk.<br \/><br \/><\/p>\n<p>Before consuming cow\u2019s milk, talk with your healthcare provider. Raw cow\u2019s milk is not safe for people with cow\u2019s milk allergy and it may cause foodborne illness even in those who are not allergic. \u201cNondairy\u201d and \u201clactose-free\u201d do not mean that a food is free of any cow\u2019s milk ingredients.<br \/><br \/><\/p>\n<p>Cow\u2019s milk is a source of protein, calcium, vitamins A and D. Evidence has shown that children with cow\u2019s milk allergy may grow shorter than their non-allergic peers. This indicates a potential nutrient shortfall in protein or calcium and other vitamins and minerals. Ensuring that a substitute is nutritionally similar can be helpful in meeting the needs of growing children with most food allergies including cow\u2019s milk allergy.<\/p>\n<div id=\"awebChromeHelper\" data-version=\"1.24.0\"><\/div><\/td><td>Soy and pea milks are the most nutritionally similar beverage substitute for cow\u2019s milk.<br \/><br \/>Available milk substitutes also include almond, cashew, coconut, macadamia, oat, and rice milk. Choose options that are fortified with vitamin D and calcium. For children, encourage unflavored and unsweetened versions. These beverages should not be given to children under 12 months of age; they should be given breastmilk or infant formula instead.<br \/><br \/>Substitutions for ice cream, yogurt and cheese include products made from almond, cashew, coconut, oat and rice milk. These products are available in most markets across the country.\n<div id=\"awebChromeHelper\" data-version=\"1.24.0\"><\/div><\/td>        <\/tr>\n            <tr data-row_id=\"310\" class=\"ninja_table_row_3 nt_row_id_310\">\n            <td><h3>Eggs<\/h3>\n<p>Egg products are a good source of protein and important micronutrients. They also play a functional role in baking and cooking. Eggs are found in packaged foods and on restaurant menus in everything from chicken to bread to all types of candies and pastries.<br \/><br \/><\/p>\n<p>Choosing a substitute for eggs depends on the purpose the egg plays in the recipe or dish. Some \u201cegg substitute\u201d products still contain eggs, so make sure to carefully read the ingredient labels.<\/p>\n<div id=\"awebChromeHelper\" data-version=\"1.24.0\"><\/div><\/td><td><p>In place of scrambled eggs, try scrambled and seasoned tofu.<br \/><br \/><\/p>\n<p>In baking, one egg can be replaced by \u00bc cup applesauce, \u00bd of a mashed banana, 1 chia \u201cegg\u201d (one teaspoon chia seeds and 1 tablespoon water) or 1 flaxseed egg (1 teaspoon ground flax and 1 tablespoon water).<br \/><br \/><\/p>\n<p>Products made to mimic eggs are available, including one popular brand made from mung beans.<\/p>\n<div id=\"awebChromeHelper\" data-version=\"1.24.0\"><\/div><\/td>        <\/tr>\n            <tr data-row_id=\"311\" class=\"ninja_table_row_4 nt_row_id_311\">\n            <td><h3>Fish<\/h3>\n<p>Fish is a source of protein, health fats including omega-3 fatty acids, B vitamins, and magnesium. Nutrition varies by type of fish, such as trout, cod, salmon, mackerel, and tuna for example.<br \/><br \/><\/p>\n<p>The type of fish must be indicated on the label. Some people with fish allergy can eat some types of fish and not others. Fish can be found as fish filets or whole fish, and as an ingredient in foods like anchovies and in fish sauce.<\/p>\n<div id=\"awebChromeHelper\" data-version=\"1.24.0\"><\/div><\/td><td><p>Animal \u00a0protein (chicken, beef, pork, crustacean shellfish if not allergic)<br \/><br \/><\/p>\n<p>Plant-based proteins like soy products and beans<br \/><br \/><\/p>\n<p>Omega-3 fatty acids can be found in chia seeds, hemp seeds, walnuts, and flaxseeds<br \/><br \/><\/p>\n<p>Fish sauce, a common Asian condiment, can be replaced by soy sauce or coconut aminos.<\/p>\n<div id=\"awebChromeHelper\" data-version=\"1.24.0\"><\/div><\/td>        <\/tr>\n            <tr data-row_id=\"312\" class=\"ninja_table_row_5 nt_row_id_312\">\n            <td><h3>Crustacean Shellfish<\/h3>\n<p>Crustacean shellfish includes crab, lobster and shrimp. Molluscan shellfish such as oysters, clams, mussels and scallops are not considered a major allergen in the U.S. and are not included in the labeling laws for shellfish.<br \/><br \/><\/p>\n<p>Crustacean shellfish are a source of protein and omega-3 fatty acid, iron, B vitamins, zinc and copper. Nutrition varies by type of crustacean shellfish.<\/p>\n<div id=\"awebChromeHelper\" data-version=\"1.24.0\"><\/div><\/td><td><p>Animal protein (chicken, beef, pork, fish if not allergic)<br \/><br \/><\/p>\n<p>Plant-based proteins like soy products and beans<\/p>\n<p>Omega-3 fatty acids can be found in chia seeds, hemp seeds, walnuts, and flaxseeds.<\/p>\n<div id=\"awebChromeHelper\" data-version=\"1.24.0\"><\/div><\/td>        <\/tr>\n            <tr data-row_id=\"313\" class=\"ninja_table_row_6 nt_row_id_313\">\n            <td><h3>Soy<\/h3>\n<p>Soy foods and ingredients are very common in the U.S. diet. Soy may be eaten green (edamame) or processed into tofu, tempeh, soy milk, miso paste, soybean oil or a host of other vegan alternative foods.<br \/><br \/><\/p>\n<p>Soybeans, tofu, tempeh, soy milk and products made from them are nutritious. Soy provides protein, fiber, iron, magnesium, calcium, and B vitamins. Soy is also used as an ingredient for many recipes, such as soy sauce for flavoring and as soy lecithin.<\/p>\n<div id=\"awebChromeHelper\" data-version=\"1.24.0\"><\/div><\/td><td><p>Animal protein (chicken, beef, pork, fish if not allergic)<br \/><br \/><\/p>\n<p>Plant-based proteins that do not contain soy and beans<br \/><br \/><\/p>\n<p>In place of soy sauce, coconut aminos, tamari, or Worcestershire sauce may be used.<br \/><br \/><\/p>\n<p>Soy lecithin and highly refined soy oil are not considered allergenic due to the processing that removes the protein.<br \/><br \/><\/p>\n<p>Soy oil can be replaced by other cooking oils such as canola or olive oil.<\/p>\n<div id=\"awebChromeHelper\" data-version=\"1.24.0\"><\/div><\/td>        <\/tr>\n            <tr data-row_id=\"314\" class=\"ninja_table_row_7 nt_row_id_314\">\n            <td><h3>Wheat<\/h3>\n<p>Wheat is a grain that is eaten all over the world and can be found in many foods. Types of wheat include einkorn, emmer, semolina, durum, spelt, and triticale. These should be avoided if you have a wheat allergy (often referred to as gluten allergy).<br \/><br \/><\/p>\n<p>Wheat is often used in baked goods and as a main or minor ingredient in a host of foods including granola bars, cereals, crackers, sauces, starch, and as a natural flavoring.<\/p>\n<p>Whole wheat is a good source of fiber. Whole and enriched wheat provides protein, B vitamins, and folic acid.<\/p>\n<div id=\"awebChromeHelper\" data-version=\"1.24.0\"><\/div><\/td><td><p>Corn, rye, oat, potato, rice and tapioca flours can be substituted for wheat flour, depending on the function of the flour in the food item.<br \/><br \/><\/p>\n<p>Non-wheat (gluten-free) flour blends<br \/><br \/><\/p>\n<p>Non-wheat (gluten-free) whole grains and pseudo-grains include quinoa and amaranth.<br \/><br \/><\/p>\n<p>Gluten-free pasta \u2013 most of these brands have semolina.<\/p>\n<div id=\"awebChromeHelper\" data-version=\"1.24.0\"><\/div><\/td>        <\/tr>\n            <tr data-row_id=\"315\" class=\"ninja_table_row_8 nt_row_id_315\">\n            <td><h3>Sesame<\/h3>\n<p>Sesame is common as an ingredient in baked goods including breads, rolls and pastries, hummus. It is also used in certain foods as a natural flavoring\/seasoning. Sesame oil is a common ingredient in Asian dishes and is allergenic.<br \/><br \/><\/p>\n<p>Sesame is a source of protein and fats, fiber, magnesium, iron, calcium, and B vitamins.<\/p>\n<div id=\"awebChromeHelper\" data-version=\"1.24.0\"><\/div><\/td><td><p>Sunflower, chia, and hemp seeds.<br \/><br \/><\/p>\n<p>Sesame oil can be replaced with other oils. Safflower oil offers a very similar flavor to sesame oil and can be cooked at high heat.<br \/><br \/><\/p>\n<p>Tahini, a sesame paste, can be replaced by other nut or seed butters including peanut butter (if not allergic).<\/p>\n<div id=\"awebChromeHelper\" data-version=\"1.24.0\"><\/div><\/td>        <\/tr>\n    <\/tbody><!--ninja_tobody_rendering_done-->\n    <\/table>\n    \n    \n    \n<\/div>\n\n\n\n\n<p>When substituting a food, be mindful of <a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/allergyasthmanetwork.org\/health-a-z\/oral-allergy-syndrome\/\"><strong>oral allergy syndrome<\/strong><\/a>. This occurs when people with <a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/allergyasthmanetwork.org\/allergies\/pollen-allergy\/\">pollen allergies<\/a> to certain trees, grasses and weeds develop symptoms after eating foods that are botanically related to fruits, nuts and vegetables. For example, certain tree nuts such as almond, hazelnut and pumpkin are related to <a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/allergyasthmanetwork.org\/news\/birch-pollen-allergy\/\">birch trees<\/a>. Bananas and sunflower seeds are related to <a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/allergyasthmanetwork.org\/allergies\/pollen-allergy\/ragweed-allergy\/\">ragweed<\/a>. Most oral allergy syndrome cases are mild, but more severe symptoms may emerge during pollen season.<\/p>\n\n\n<style>.wp-block-kadence-spacer.kt-block-spacer-19385167_93f88c-38 .kt-block-spacer{height:30px;}.wp-block-kadence-spacer.kt-block-spacer-19385167_93f88c-38 .kt-divider{border-top-width:1px;height:1px;border-top-color:var(--global-palette3, #1A202C);width:100%;border-top-style:solid;}<\/style>\n<div class=\"wp-block-kadence-spacer aligncenter kt-block-spacer-19385167_93f88c-38\"><div class=\"kt-block-spacer kt-block-spacer-halign-center\"><hr class=\"kt-divider\"\/><\/div><\/div>\n\n\n\n<p>Content written by <strong>Sherry Coleman Collins, MS, RDN, LD<\/strong>, an award-winning registered dietitian and nutritionist. Visit her website at <a target=\"_blank\" rel=\"noreferrer noopener nofollow\" href=\"https:\/\/www.southernfriednutrition.com\/\"><strong>SouthernFriedNutrition.com<\/strong><\/a>.<\/p>\n\n\n<style>.wp-block-kadence-spacer.kt-block-spacer-19385167_cbbe52-6453 .kt-block-spacer{height:30px;}.wp-block-kadence-spacer.kt-block-spacer-19385167_cbbe52-6453 .kt-divider{border-top-width:1px;height:1px;border-top-color:var(--global-palette3, #1A202C);width:100%;border-top-style:solid;}<\/style>\n<div class=\"wp-block-kadence-spacer aligncenter kt-block-spacer-19385167_cbbe52-6453\"><div class=\"kt-block-spacer kt-block-spacer-halign-center\"><hr class=\"kt-divider\"\/><\/div><\/div>\n\n\n\n<p><em>Sources: U.S. Department of Agriculture (USDA); U.S. Department of Health and Human Services (HHS); Center for Food Safety and Applied Nutrition, U.S. Food and Drug Administration (FDA); U.S. Centers for Disease Control and Prevention (CDC)<\/em><\/p>\n<\/div><\/div>\n<\/div><\/div>\n\n\n<style>.kadence-column19385167_a58990-cb42 > .kt-inside-inner-col{padding-top:20px;padding-bottom:20px;}.kadence-column19385167_a58990-cb42 > .kt-inside-inner-col,.kadence-column19385167_a58990-cb42 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column19385167_a58990-cb42 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column19385167_a58990-cb42 > .kt-inside-inner-col{flex-direction:column;}.kadence-column19385167_a58990-cb42 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column19385167_a58990-cb42 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column19385167_a58990-cb42{position:relative;}@media all and (max-width: 1024px){.kadence-column19385167_a58990-cb42 > .kt-inside-inner-col{flex-direction:column;}}@media all and (max-width: 767px){.kadence-column19385167_a58990-cb42 > .kt-inside-inner-col{flex-direction:column;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column19385167_a58990-cb42\"><div class=\"kt-inside-inner-col\"><style>.kadence-column19385167_3bdee0-3841{max-width:800px;margin-left:auto;margin-right:auto;}.wp-block-kadence-column.kb-section-dir-horizontal:not(.kb-section-md-dir-vertical)>.kt-inside-inner-col>.kadence-column19385167_3bdee0-3841{-webkit-flex:0 1 800px;flex:0 1 800px;max-width:unset;margin-left:unset;margin-right:unset;}.kadence-column19385167_3bdee0-3841 > .kt-inside-inner-col,.kadence-column19385167_3bdee0-3841 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column19385167_3bdee0-3841 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column19385167_3bdee0-3841 > .kt-inside-inner-col{flex-direction:column;}.kadence-column19385167_3bdee0-3841 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column19385167_3bdee0-3841 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column19385167_3bdee0-3841{position:relative;}@media all and (min-width: 1025px){.wp-block-kadence-column.kb-section-dir-horizontal>.kt-inside-inner-col>.kadence-column19385167_3bdee0-3841{-webkit-flex:0 1 800px;flex:0 1 800px;max-width:unset;margin-left:unset;margin-right:unset;}}@media all and (max-width: 1024px){.kadence-column19385167_3bdee0-3841 > .kt-inside-inner-col{flex-direction:column;}}@media all and (max-width: 767px){.wp-block-kadence-column.kb-section-sm-dir-vertical:not(.kb-section-sm-dir-horizontal):not(.kb-section-sm-dir-specificity)>.kt-inside-inner-col>.kadence-column19385167_3bdee0-3841{max-width:800px;-webkit-flex:1;flex:1;margin-left:auto;margin-right:auto;}.kadence-column19385167_3bdee0-3841 > .kt-inside-inner-col{flex-direction:column;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column19385167_3bdee0-3841\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-spacer.kt-block-spacer-19385167_3dee1a-3d .kt-block-spacer{height:30px;}.wp-block-kadence-spacer.kt-block-spacer-19385167_3dee1a-3d .kt-divider{border-top-width:1px;height:1px;border-top-color:var(--global-palette3, #1A202C);width:100%;border-top-style:solid;}<\/style>\n<div class=\"wp-block-kadence-spacer aligncenter kt-block-spacer-19385167_3dee1a-3d\"><div class=\"kt-block-spacer kt-block-spacer-halign-center\"><hr class=\"kt-divider\"\/><\/div><\/div>\n\n\n\n<p><em>Reviewed by:<\/em><br><strong>Purvi Parikh, MD, FACAAI, <\/strong>is an adult and pediatric allergist and immunologist at Allergy and Asthma Associates of Murray Hill in New York City. She is on faculty as Clinical Assistant Professor in both departments of Medicine and Pediatrics at New York University School of Medicine.<\/p>\n<\/div><\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you or a loved one lives with food allergies, you may have to adapt your diet to prevent an accidental exposure. But do you have to give up your favorite meals? In most cases, the answer is no. That is because, for many meals and recipes, you may be able to swap out the&#8230;<\/p>\n","protected":false},"author":1,"featured_media":19385169,"parent":1457,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"default","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"default","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"class_list":["post-19385167","page","type-page","status-publish","has-post-thumbnail","hentry"],"rankMath":{"parentDomain":"allergyasthmanetwork.org","noFollowDomains":[],"noFollowExcludeDomains":[],"noFollowExternalLinks":true,"featuredImageNotice":"The featured image should be at least 200 by 200 pixels to be picked up by Facebook and other social media sites.","pluginReviewed":true,"postSettings":{"linkSuggestions":true,"useFocusKeyword":false},"frontEndScore":false,"postName":"safe-food-substitutions","permalinkFormat":"https:\/\/allergyasthmanetwork.org\/food-allergies\/living-with-food-allergies\/%pagename%\/","showLockModifiedDate":true,"assessor":{"focusKeywordLink":"https:\/\/allergyasthmanetwork.org\/wp-admin\/edit.php?focus_keyword=%focus_keyword%&post_type=%post_type%","hasTOCPlugin":{"kadence-blocks\/kadence-blocks.php":"Kadence Blocks","joli-table-of-contents-pro\/joli-table-of-contents.php":"Joli TOC"},"primaryTaxonomy":false,"serpData":{"title":"%title% | %sitename%","description":"Discover practical food substitutions that promote healthier choices without sacrificing flavor. 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