5 food substitutes for people with allergies

Lifestyle | 1 Apr |

If you suffer from a food allergy, it can be a nightmare trying to find products that won’t make you feel ill. Even going out to restaurants can be tricky, as although there might be alternatives for vegans and vegetarians on the menu, it can be hard to find meals that are free from certain ingredients. If you have recently discovered that you have an allergy to a particular food, below are some suggestions for substitutes that you might find useful.

1. Dairy Substitutes

If you’re lactose intolerant, eating dairy products like cheese, milk, and cream can make you feel terrible! Luckily there are plenty of alternative options in most supermarkets these days that you can choose from. Almond milk, soy milk, and oat milk are all options that are popular with those who suffer from lactose intolerance and those who want to move to a vegan diet. If you fancy a nice bowl of ice-cream in the summertime, choose sorbets of frozen fruit ices as a dairy-free option, or see if your local supermarket stocks dairy-free ice-creams.

2. Peanut Butter Substitutes

Peanut butter is a common staple product found in most people’s pantries, but this isn’t something they can enjoy for those who have a nut allergy. Some people might suggest almond butter, but it won’t be useful for those with an allergy as this is still a nut. You might find that a 5 seed butter is the best substitute for your almond butter practices, whether that’s enjoying some on toast when you’re baking, or any other recipes that require it. It’s still full of flavor, has a great texture, and won’t aggravate any nut allergies.

3. Soy Substitutes

It’s not easy to find soy substitutes, but Thai fish sauce can be used as an alternative in some recipes as this is usually made without soy, but make sure you’re checking the bottle just in case. If you’re a vegetarian or vegan with a soy allergy, seitan can be a good substitute for tofu in recipes which is made from soybeans. Again, double-check that the seitan you’re using hasn’t been flavored with soy, as some brands do this.

4. Gluten Substitutes

Thankfully, just like dairy alternatives, a lot of supermarkets have expanded their range of gluten-free products over recent years. This has made it a lot easier for those with celiac disease to find alternatives to bread, biscuits, flours, and even pasta for them to cook with at home. You should be able to find everything together in a free-from section, but ask a store clerk if you can’t find it.

5. Egg Substitutes

You can use egg substitutes for baking, but when it comes to making things like omelets, fried, or scrambled eggs, you might have to give those meals a miss entirely.

These egg replacers won’t cook in the same way for these recipes and should only be used for baking purposes. Alternatively, you can use things like bananas, unsweetened apple sauce, or yogurt, or buttermilk for egg-free baking.

If you have recently discovered you have a food allergy; hopefully, the list above can help give you some guidance on some substitutes you can try.

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