SPECIAL REPORTS

Guide to Food Allergies and Special Eating Needs

Eight common trigger foods

Following the guide below can help you prepare a meal for someone with food allergies or other special eating needs. Hidden sources are not as elusive as they were before it became mandatory to list, in plain language, ingredients derived from the “Big Eight” allergens. But you still need to read labels. We’ve simplified that job by identifying some foods in which these risky ingredients are common.

We also offer ways to modify favorite dishes so all can enjoy them. Note: The information in this chart is not a substitute for professional medical advice. Since allergies and intolerances are quite variable, it’s best to ask your guests about their specific restrictions before you start planning a dinner menu.

EatingWell's Allergy-free Menu | Related Articles

The Big Eight	Foods to Avoid	Common Hidden Sources	Delicious Swaps
MILK ALSO RELEVANT TO: people with lactose intolerance (though many can tolerate yogurt and aged cheeses) vegans	Cow’s milk and all food products—including butter, buttermilk, cheese, cream cheese, cream, half and half, ice cream, cottage cheese, yogurt, pudding, sour cream—made from it. Plus, many (but not all) people who are allergic to cow’s milk are sensitive to proteins in goat’s milk and sheep’s milk too.	Deli meats and hot dogs, veggie burgers, sorbet, canned tuna, chocolate, nondairy creamers, commercial breads and rolls, salad dressings and mayonnaise.	Substitute an equal amount of rice milk, soymilk or almond milk in recipes. Blend soy yogurt into smoothies. Make a cheeseless pesto. Bake cookies with nonhydrogenated margarine, soy/rice milk, dairy-free chocolate chips.
EGG ALSO RELEVANT TO: vegans	Eggs. Note: Some people are so sensitive to egg proteins that cooking fumes can stoke an allergic reaction.	Ice creams, egg substitutes, pastas, candies, hot dogs, meatballs, breads, rolls and other baked goods, mayonnaise, meringues, marshmallows, nougat and marzipan.	Sub mashed avocado, hummus or tapenade for mayo on sandwiches. Scramble tofu with salsa, black beans and a little cheese. Make your own frozen yogurt instead of eating commercial ice cream.
PEANUT	Peanut butter, mixed nuts, beer nuts, peanut oil. Note: Experts often caution those with peanut allergies to avoid tree nuts, due to cross-contamination risks. Plus, about one-third of those with an allergy to peanuts (which are legumes like beans) have or will develop an allergy to one or more true nuts, which grow on trees.	Sauces used in ethnic—Asian, African and Mexican—meals (e.g., mole), candy, chocolate, sunflower seeds and nut butters (which often are processed on shared equipment, so read labels to find ones that keep peanuts separate), some natural and artificial flavors and many other foods (i.e., read labels of all processed foods).	Dip apples in a little honey instead of peanut butter. Pop some popcorn when craving a crunchy, salty snack. Think outside the peanut butter-sandwich box: try turkey-cranberry, Cheddar-chutney, goat cheese roasted red pepper or a Strawberry & Cream Cheese Sandwich.
TREE NUTS	Walnuts, almonds, cashews, pistachios, pecans, Brazil nuts, hazelnuts, chestnuts, macadamia nuts, pine nuts, and more. Note: Experts often caution those with tree nut allergies to avoid peanuts too. (See explanation above.)	Cereals, chocolate, candies, marzipan, nougat, mortadella, pesto and some natural and artificial flavors (i.e., read labels of all processed foods).	Mix your own nut-free trail mix with a variety of favorite cereals, raisins and banana chips. Try whole-grain croutons in salads to mimic the crunchy texture of nuts.
FISH ALSO RELEVANT TO: vegans	Fish including tuna, salmon, catfish, and more. Note: Experts often caution those allergic to fish to be aware of cross-contamination risks of eating shellfish and other seafood.	Caesar salad dressings (many contain anchovy paste), Worcestershire sauce, fish sauce, caponata, imitation crab meat (a.k.a., surimi).	Blend olives and sun-dried tomatoes into cream cheese as a substitute for smoked salmon on a bagel. Prepare canned chicken as you would canned tuna.
SHELLFISH ALSO RELEVANT TO: vegans	Shrimp, crab, lobster, crawfish, and more. Note: Experts often caution those allergic to fish to be aware of cross-contamination risks of eating fish and other seafood.	Fish stocks, flavorings (anything labeled “natural and/or artificial flavorings” may contain fish by-products).	Try risotto cakes instead of crab cakes. Stir up a festive paella using a variety of meats and veggies instead of shellfish.
SOY	Soymilk, tofu, tempeh, edamame, soybeans, soy protein isolate, soy sauce, soy nuts, TVP or textured vegetable protein (defatted soy flour), tamari, miso.	Tuna, deli meats, hot dogs, vegetable broth, vegetable starch, textured vegetable protein, cereals, infant formulas, sauces, soups, many vegetarian products.	Make a stir-fry with seitan (wheat gluten) or chicken, plus veggies, ginger and garlic (skip the soy sauce!). Try paneer (pressed Indian cheese) in your curry. Enjoy fortified rice milk on cereal.
WHEAT ALSO RELEVANT TO: people with celiac disease	Wheat-based pastas, cereals, breads, bran; wheat germ, wheat berries, semolina (a type of wheat used to make pasta), kamut (used in cereals, crackers and pasta), bulgur, seitan.	Ice creams, bouillon cubes, potato chips, deli meats, French fries, soy sauce, many processed snacks (too many to list), breadcrumbs, couscous, spelt, hot dogs.	Experiment with different pastas, including those made from corn, brown rice and quinoa. Switch from flour to corn tortillas. Use rice noodles for Asian-inspired dishes.

How to Eat Around Allergies
How to Cook for People with Special Diets
Are Food Allergies on the Rise?

Healthy Recipes Everyone Can Eat

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Roasted Vegetable Enchiladas
Dairy-Free Banana Rice Pudding

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USER COMMENTS — Add Your Comment

If you've got food allergies check out the Food Allergy and Anaphylaxis Network at foodallergy.org. They are the best source of information! My son has milk and egg allergies and they have been a life saver (literally). Lots of info on food substitutions, hidden ingredient, etc.

Laurin, Williamsburg, VA

I would like to see sesame added to your list of top allergens. It is after all the "new peanut" allergy and is found in everything including restaurants (buns etc.)

Lynn, NY, NY

Some people have had an allergic reaction to corn and corn products...don't know if it's the corn itself, or any additives...such as sulfites, which are found in many products, including canned and processed food and wine, and can cause an extreme allergic reaction.

Donna Chandley, Asheville, NC

Just about every one of the suggested "Delicious Swaps" includes another "Big Eight" allergenic food. Soy milk? Scrambled tofu? Seitan? Paneer? Not to mention corn!

Jill, Alpharetta, GA

thank you... L~

Laurie Niehaus, Pagosa Springs, CO

I guess the most common food allergies were covered but one that I didn't see was tomatoes. I loved tomatoes but as grew older I couldn't tolerate them any more. I would break out in hives and start itching. Is there a recommendation for a substitute for tomatoes?

Cyra, Chicago, IL

I am allergic to both eggs and yeast. Does anyone have ideas for recipes or products?

Kathy, Colorado Springs, CO

What about allergies of any corn product? It is truly AMAZING how much corn is used in products, and "chemicals", aka maltodextrine, dextrose, etc. Can you help me pls.? MANY thanks! Sandy I NEED a list of what "things" to avoid in products that are available for purchase... THANK YOU! San

Sandy, Wasilla, AK

Cyra, my husband doesn't like tomatoes so I use red bell pepper or carrot if it's an ingredient. If it's the soup base, I use broth--homemade if I can. Sandy, to avoid corn products I'll bet you have to avoid all "products." Just eat whole foods like vegetables and fruit and fresh meat. (Frozen might have corn in the ice glaze.) Eating home-made meals is better for you anyway and not that hard after you get used to it. Have you read Michael Pollan's "The Omnivore's Dilemma?"

Vicki, Oakland, CA

I'm allergic to glutin, dairy, corn, and cane sugar. Any suggestions??

Lisa Moon, Parma, MI

Recent test by ENT alleries to soy, rice, wheat, all citrus, most berries, banas many tree nuts, all grasses, took allergy shots as a kid was a vegan later in life now age 45 when i eat I sweat become sick palpitations, hives, tomatoes my fav now send me close to death. Taking shots again whats up with all this. Can eat some veggies if cooked very well...how does this happen and why!

Wayne, Sherman, TX

A lot of people with celiac disease are also allergic to soy, corn, yeast, or other things, so you can get a lot of information from those sites, such as www.celiac.org.

Rebecca, Washington, DC

I am allergic to tomatoes as well as other members of this family (potatoes (not sweet), sweet peppers, hot peppers, eggplant, tobacco, etc) I have found substituting beets for tomato sauce (simmer with onions, herbs, a bit of cider vinegar if too sweet) as well as putting them in dishes like lasagna is really good. In salads I substitute papayas, it may be more of the texture than anything but it helps satisfy the craving for fresh tomatoes. Be careful of prepared item like soup stocks, sauces, etc - they hide tomatoes in a lot of places. Good luck!

Jane, Ocean View, HI

How about MSG? Can't believe all the foods with it.

Paulette, Lagrange, GA

I am allergic to onions. It is very difficult to find prepared foods without onions. Onions are also part of almost every recipe other than desserts. Any suggestions as to substitutions other than just leaving them out?

Wanda, San Diego, CA

My mother is allergic to Red Dye, which is technically a "natural" ingredient because it is made of beetles! This is not only used to make colors, but is used in sweetners to make them white, several jellies, jams, margarine and cheeses to make them more stable, low-grade chocolate and cinnamon to make it more brown. Farm-raised fish have it in their food to make them grow bigger and faster, and thus in their flesh. This makes it very hard to trace as to whether or not your food has the red dye in it. You have to wait till you react! And at 80+, my mother can't afford it. It has already destroyed the muscles in her shoulders and arms till she can barely raise them to brush her own hair! I understand the problems with other food allergies, but this is a hard one to pin down. My mother will now be spending probably her entire retirement fund on buying organic food (SOOOOO expensive!!!!), but at least she only has to buy for herself! Okay, rant's over. Thank you. Donna Carlene

Donna Carlene, Danville, IL

My husband is allergic to onions and garlic mixed. He is also allergic to eggplant as well. I try to look for recipes that he can have so it wont make him sick but there are so many recipes that have those ingredience in them and it makes it so difficult to cook for him. I was wondering if you had any recipes that didn't have those ingredients and is also simple to make?

sandra, Hotsprings, NM