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in Lifestyle · October 17, 2016

Food Substitutions for Allergies & Sensitivities

More and more people are cutting certain foods out of their diets. Some are doing it because they’ve discovered that they have allergies or sensitivities. Some are doing it because they have a health issue that means they need to get rid of certain foods, even if they don’t have an allergy or sensitivity. And some are doing it because they’re trying to eat healthier. I’m the person who cut foods out because of a health issue only to discover that I have an allergy/sensitivity to them. In my case, it’s gluten, dairy, corn, soy, and egg, and I cut them out in phases over the course of several years. Because of how many foods I can’t eat, I’ve figured out how to replace ingredients in recipes, and I figure that it’s time to share what I know to help other people who need to know food substitutions whether it’s for an allergy/sensitivity or to become healthier.

Food Substitutions for Allergies & Sensitivities

Replace Dairy: Use soy, almond, or coconut milk. Almond is my favorite, as it can be used pretty much exactly that dairy milk. If you also have a nut allergy, try rice milk instead, although I’ve heard that it doesn’t work great if you’re trying to use it as a thickener.

Replace Soy: Earth Balance has been my savior. Not only do they make dairy alternatives, but they also have soy-free options, as well. The biggest thing is to read labels and make sure that the ingredients in whatever you’re making don’t have soy.

Replace Gluten: The biggest key is to understand where to find gluten. Since it’s mostly found in wheat, recognize that you’ll need to replace flour. King Arthur has an amazing amount of alternatives. Their flour is amazing especially since you don’t have to add xantham gum to your recipes like you used to; xantham gum tastes horrific. Completely awful. Not only due they have multi-purpose flour, but they also have bread and pizza mix, cookie mixes, brownies, cakes, and more. And the best part is that (other than the corn bread) they don’t have other allergens in them! Check them out here.

5 Food Substitutions for Allergies & Sensitivities

Other brands are Bob’s Red Mill and Cherrybrook Kitchen, whose mission is “to provide delicious all natural baking mixes for the millions of people that are affected by food allergies” (x). They have mixes for pretty much everything you could need. Another thing you should know is that oats are naturally gluten-free, but Quaker Oats are not gluten-free. They do offer gluten-free products, but don’t assume that all of their products are safe to eat.

[bctt tweet=”Substitutions for 5 common food allergens ” username=”kmitchellauthor”]

Replace Egg: There are 2 options when a recipe calls for an egg – make a flax egg or use an egg replacer. By this I mean a powder egg replacer like Ener-G, which is what we use. It’s free of gluten, casein, wheat, dairy, yeast, soy, and nut. I personally use a flax egg when I bake.

Replace Corn: When you’re baking, generally you’ll run into corn with corn syrup. According to The Balance, corn syrup replacements include syrup, honey, light molasses, or maple-flavored syrup (I suggest clicking that link to read more about it and how to choose what to use). For corn meal, consider grits, and Kids with Food Allergies has a great article on replacements for all the things with corn in them, which is unfortunately a lot.

What are your favorite food substitutions?

Kate Mitchell

Kate Mitchell is a blogger, chronic illness patient, and advocate who helps people understand chronic illness and helps chronic illness patients live their best lives.

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Comments

  1. Aleksandra // bunniesaremagic says

    October 17, 2016 at 8:16 am

    I wish replacing eggs was that dead simple 🙂 Although flax eggs can do miracles, true 🙂

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    • Kate Mitchell says

      October 17, 2016 at 8:56 am

      True! That is the problem with replacing eggs – 60% of the time flax eggs work, 40% they’re just not exactly right. Especially since eggs are one of those foods that do so many different jobs!

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  2. Cristina Alciati says

    October 17, 2016 at 8:35 am

    The biggest challenge for me is to substitute wheat flour with something that mimics the behaviour of gluten. This is most important when making bread from scratch (so there is no added sugar) or egg pasta which needs a certain amount of elasticity for working it and shaping it. I tried all sorts of things and the best for me so far has been buckwheat flour. Mega expensive here in the UK but I only need to add it to commercial GF blends to get decent results.

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    • Kate Mitchell says

      October 17, 2016 at 8:57 am

      Good to know! I don’t know if this works (or if they even reach out to the UK), but King Arthur Flour has an amazing bread mix. My parents make it for me all the time – I am a complete mess at making bread and I never succeed.

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  3. Ashley Angle says

    October 17, 2016 at 8:40 am

    I don’t have food allergies, but I still really enjoyed this post! It was very informative!
    Ashley // A Cute Angle // acutelifestyle.blogspot.com

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    • Kate Mitchell says

      October 17, 2016 at 8:57 am

      Well I’m glad! And besides, you never know when someone you know is going to discover they have an allergy or sensitivity.

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  4. Emily of Em Busy Living says

    October 17, 2016 at 3:13 pm

    It’s crazy what is added to food products…how in the world are Quaker Oats not GF if oats are naturally GF? Crazzzy.

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Trackbacks

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  2. Halloween Recipes for Common Food Sensitivities says:
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  3. 7 Healthy Meals I Love | Kate the (Almost) Great, Boston Lifestyle Blog says:
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On the one hand, you should always believe what pe On the one hand, you should always believe what people tell you about their bodies.⁣
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If I met my newly diagnosed self for coffee ... ⁣
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I tell her how things would get worse before they got better. ⁣
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I'd tell her to stop eating gluten, dairy, corn, soy, and eggs immediately (although that would have been a lot harder in 2010, more than it even is now). ⁣
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I'd tell her that she still needs to keep advocating for herself. ⁣
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I'd tell her that having a diagnosis unfortunately doesn't mean everything automatically falls into place. ⁣
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I'd tell her that she'll develop many more illnesses but her quality of life will actually get significantly better. ⁣
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I'd tell her that she would eventually have to get her right foot fixed, although she does expect that.⁣
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I'd tell her that using a cane is not a sign of failure, but a tool to make life better.⁣
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(I did a sort of tongue-in-cheek post about this a while ago and thought I'd post a more serious one).⁣
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The thing that surprised me the most about autoimm The thing that surprised me the most about autoimmune arthritis is how systemic it is. ⁣
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Like with most things, it's one thing to know the fact and it's something else to experience it. ⁣
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Yes, my joints are affected (a lot). ⁣
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But I've had enough serious infections thats I have to see an immunologist because we need to be aware of my antibodies and I sometimes need help recovering from illnesses. ⁣
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I’m Kate, a chronic illness patient and advocate sharing what my life is like with 7+ chronic illnesses. Follow me for more and check out my blog at katethealmostgreat.com⁣⁣⁣⁣⁣⁣
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