6 Healthy Substitutes for Common Food Allergy

It is difficult and hard to live with food allergies. Your diet needs to be very specific and well researched. Any food item that can trigger an allergic response needs to be put away. Having a food allergy also means that your diet will lack a few nutrients that are essential for the growth and functioning of the body. Attaining a balanced and nourishing diet while having food allergies might sound challenging but it isn’t impossible. Depriving your body with essential nutrients will damage it in the long run and also put you at risk of nutrient deficiency leading to severe health problems.

Today, we have curated a list of healthy alternatives for some common food allergies so that your body gets all the nutrients it needs.

• Milk substitute: If you are allergic to cow’s milk, you have nothing to worry about. There are different varieties of milk available for you. You can try almond milk, coconut milk, soy milk, cashew milk, and oat milk. They are more nutritious as compared to cow’s milk and can act as a healthy alternative. Cow’s milk allergy is very common and trying out different milk options can offer you the same or even better nutrients.
• Egg substitute: Eggs allergies can have allergic responses such as hives, rashes or respiratory problems minutes after eating egg or egg-based products. An alternative for eggs while baking cakes and muffins is mashed potatoes or applesauce puree. They give the same results and can be used as excellent binders while baking.
• Peanut substitute: This is one of the most familiar and common allergies that is faced by most people. A healthy alternative for peanut butter would be almond butter. Almond butter has more or less the same vital health benefits and it is rich in vitamins and minerals. Sunflower seed butter can also be a rewarding substitute.
• Soy substitute: Soybeans are extremely nutritious with high fibrous, protein and vitamin content. But a soy allergy can restrict you from getting the desired nutrients. Lentils are full, of protein and rich in other nutrients. Quinoa is also an excellent substitute for soybeans as they are nutritious and easy to cook. Chickpeas can also be used as a replacement for soybeans.
• Tree nut substitute: Many people are allergic to tree nuts and consuming them might lead to a severe allergic reaction. While tree nuts are wholesome, seeds can be a great substitute for them. They are packed with omega-3 fatty acids. Pumpkin seeds, sunflower seeds, flax seeds, and chia seeds can be highly nutritive and a great source of vitamins.
• Fish substitute: Fish is rich in protein and omega-3 fatty acids. Protein is the most important nutrient in the human body and carries out several functions. It builds up muscles and bones giving a structure to the body. Therefore, protein is indispensable from our diets. Eggs, meat, and dairy products are good sources of protein. Lentils and black beans are vegetarian options to get protein. You can also eat chia seeds and try out various chia seeds recipes to nourish the body with protein-rich food.

Footnote
Being allergic to food can give you a tough time building a well-balanced and nourishing diet. Try out these substitutes so that your body gets all the nutrients it needs for its effective functioning.