What are the Substitutions for Common Food Allergies

Use this guide to help you find substitutes for the foods to which you are allergic. When choosing substitutes, remember to always read food labels. Check to make sure that the substitute does not have any ingredients to which you are allergic.

Look for any information about whether a substitute was made in a facility where it might have come into contact with something to which you are allergic.

What are some dairy substitutes?

Substitutes for cow’s milk and foods that contain cow’s milk include:

• Soy milk.
• Almond milk.
• Rice milk.
• Nondairy products, such as nondairy creamer.
• Milk-free margarine.
• Dairy-free cheese.
• Dairy-free yogurt.

When you cook or bake, use water or fruit juice as a substitute for milk.

What are some wheat substitutes?

If you have an allergy to wheat, you may also need to avoid foods that contain a protein called gluten, which is found in wheat. Gluten can be found in several kinds of grains, including rye and barley.

Substitutes for wheat and foods that have gluten include:

• Products that are labeled “gluten-free.”
• Oatmeal that is labeled “uncontaminated.”
• Rice.
• Amaranth.
• Quinoa.
• Millet.

When you cook or bake, use one of these substitutes for 1 cup of wheat flour:

• 1 cup of corn flour.
• 1 cup of soy flour with ¼ cup of potato starch flour.
• 5/8 cup of potato starch flour.
• 7/8 cup of rice flour.

What are some nut or seed substitutes?

Substitutes for peanut butter and other nut butters include soy nut butter. To make trail mix, use granola, dried fruit, and chocolate chips instead of nuts and seeds.

What are some egg substitutes?

When you cook, try using an egg-free replacer or try scrambled tofu as a substitute for scrambled eggs. When you bake, use one of these combinations as a substitute for one egg:

• 1 tsp of baking powder, 1 Tbsp of liquid, and 1 Tbsp of vinegar.
• 1 tsp of yeast in ¼ cup of water.
• 1½ Tbsp of water, 1½ Tbsp of oil, and 1 tsp of baking powder.
• 1 packet of plain gelatin and 2 Tbsp of water. Mix just before using.

What are some soy substitutes?

Soy is often found in processed foods. Substitutes for soy and products that have soy include:

• Lean sources of protein, such as fish, poultry, pork, or beans.
• Almond or rice milk.
• Fruit, cheese, or homemade crackers.

What are some seafood substitutes?

Substitutes for fish and shellfish include:

• Lean meat, poultry, tofu, or beans.
• Chicken or vegetable stock.

Always read food labels to make sure that there are no fish ingredients in your food, especially in the sauces.

What are some MSG substitutes?

MSG is often added to prepackaged snacks and food items. Substitutes for foods that have MSG include:

• Fresh, whole foods.
• Snacks that are flavored with salt or herbs.
• Food that is prepared from scratch.

What are some sulfite substitutes?

The Food and Drug Administration (FDA) requires that sulfites be listed on labels. Be aware, however, that some foods and beverages such as wine may contain sulfites in very small (incidental) amounts, which are not required on an ingredient list. Also avoid sulfur dioxide, sodium sulfite, sodium bisulfite, potassium bisulfite, sodium metabisulfite, or potassium metabisulfite.

Instead of foods that could include sulfites, such as dried fruit or potato flakes, choose:

• Fresh fruit.
• Whole potatoes.
• Products that are labeled “sulfite-free.”