What do I do now?
If you have a food allergy you might wonder how you can eliminate from your diet the foods that trigger a reaction. Be sure to read labels. For instance, did you know that vitamins, processed meats, and packaged dessert mixes are often made with milk or dairy ingredients? Also be aware of the ingredients in processed foods that may contain allergens. A registered dietitian can provide tips on label reading, as well as a list of ingredients to avoid so that all sources of the food allergen are avoided. If you are prone to allergic reactions, be prepared. Carry an epinephrine injection kit with you at all times.
Here is some helpful information about foods to avoid if you have a food allergy. If you have questions or need help eliminating certain foods from your diet, ask your doctor or a registered dietitian.
NOTE: Be sure to talk to your doctor or a registered dietitian before eliminating any food from your diet or beginning a special diet. You may need to adjust your meal plan or take a nutritional supplement to replace any nutrients lost by eliminating your trigger foods. In addition, the lists of foods and products that appear here are intended to provide examples and are NOT complete. Seek the advice of your doctor or dietitian for a more comprehensive list of foods to avoid for your specific allergy.
Food Allergen Labeling and Consumer Protection Act (FALCPA)
FALCPA is an amendment to the Federal Food, Drug, and Cosmetic Act and requires that the label of a food that contains an ingredient that is or contains protein from a “major food allergen” to declare the presence of the allergen in the manner described by the law.
Manufacturers are given 2 ways in which to label food allergens. They may either state the food source name of a major food allergen in the list of ingredients, most often contained within parenthesis. For example, you might see ( casein [milk] ) or the word " contains " in the label, such as "contains peanuts.”
Milk allergy diet
If you have an allergy to milk, you will need to remove milk and other dairy products made with milk from your diet. Dairy products are a good source of calcium and Vitamin D, so it’s important that you eat other foods rich in these nutrients, such as broccoli, spinach and soy products.
Always check the label ingredients before you use a product. Many processed or prepared foods contain milk. In addition, check the label each time you use the product. Manufacturers occasionally change recipes, and a trigger food may be added to the new recipe.
Examples of milk products and foods containing milk
Milk/dairy products:
- Milk and milk solids
- Non-fat, skim milk or powdered milk and milk solids
- Buttermilk
- Evaporated milk
- Yogurt
- Cream, cream cheese, sour cream
- Cheese, cheese powder or cheese sauce
- Butter, butter fat, artificial butter flavor
- Curds
- Whey and whey products
- Cottage cheese
Foods containing milk/milk products:
- Au gratin foods
- Chocolate and cream candy
- Coffee creamers
- Creamed or scalloped foods
- Custard
- Nougat
- Ice cream
- Malted milk
- Margarines (some, check the label)
- Many puddings
- White sauces
Ingredients to look for:
- Lactalbumin, lactalbumin phosphate
- Lactoglobulin
- Casein or sodium caseinate
- Lactose (milk sugar)
Diet tip: Try substituting soy, rice or almond milk for cow’s milk. In addition, many non-dairy products are now available including some margarines (check the label), non-dairy ice cream, non-dairy chocolate, non-dairy cheese and non-dairy yogurt.
Egg allergy diet
Egg allergies are very common in infants, young children and adults. An egg-free diet eliminates eggs and products that may contain eggs. Read food labels carefully and avoid any egg products or egg-related ingredients, as well as foods that may be made with eggs.
Examples of egg products and products containing eggs
Egg products:
- Eggs, egg whites, egg yolks
- Dried eggs or egg powder
- Egg solids
Foods containing eggs:
- Eggnog
- Bavarian creams
- Breaded foods (some)
- Cake
- Candy (some)
- Cookies
- Creamed foods
- Cream pies
- Cream puffs
- Custard
- Doughnuts
- Egg rolls
- Egg noodles
- Frosting
- Hollandaise sauce
- Ice cream
- Mayonnaise
- Marshmallows
- Meat or fish cooked in batter
- Meringue
- Muffins
- Pretzels
- Pudding
- Simplesse (fat substitute)
- Soufflés
- Tartar sauce
- Waffles
Ingredients to look for:
- Globulin
- Albumin
- Apovitellenin
- Livetin
- Ovalbumin
- Ovomucin
- Ovomuciod
- Ovovitellin
- Phosvitin
Diet tip: Be sure to read labels carefully. For example, some egg substitutes contain egg white.
Peanut allergy diet
Peanuts are one of the most common food allergens (substances that trigger an allergic reaction). Peanut allergies also are among the most serious — and potentially fatal — of the food allergies.
Examples of peanut products and foods containing peanuts
Peanut products:
- Cold-pressed or expressed peanut oil
- Peanut butter
- Peanut flour
Foods containing peanuts:
- Ground nuts
- Mixed nuts
- Artificial nuts
- Nougat
- African, Chinese, Thai and other ethnic dishes
- Cookies, pastries and other baked goods
- Candy
- Egg rolls
- Marzipan
Ingredients to look for:
- Hydrolyzed plant protein
- Hydrolyzed vegetable protein
Diet tip: Many prepared foods — including baked goods, candy and ethnic foods — can be contaminated with peanuts if products containing peanuts are prepared in the same place or by the same manufacturer. Always be prepared for this possibility and the risk of a reaction.
Tree nut allergy diet
There is a risk of cross contamination during the processing of nuts in foods. For that reason, many allergists recommend that you stay away from all tree nuts and all products that list “nuts” as an ingredient, even if you are allergic to only one type of nut.
Examples of tree nuts and tree nut products
Tree nuts:
- Almonds
- Brazil nuts
- Cashews
- Chestnuts
- Filberts
- Hazelnuts
- Hickory nuts
- Macadamia nuts
- Pecans
- Pine nuts
- Pistachios
- Walnuts
Tree nut products:
- Marzipan/almond paste
- Nougat
- Artificial nuts
- Nut butters (such as cashew butter and almond butter)
- Nut oil
- Nut paste (such as almond paste)
- Nut extracts (such as almond extract)
Diet tip: Tree nuts are sometimes used in lotions and shampoos. Be sure to check product labels on these products, as well as food labels.
Fish allergy diets
The proteins in various species of fish can be very similar, so you may need to stay away from all types of fish, unless your allergist is able to determine which species of fish triggers your allergies.
Examples of foods containing fish
- Worcestershire sauce (may contain anchovy)
- Caesar salad
- Caviar
- Roe (fish eggs)
- Imitation seafood
Diet tip: It may be wise to avoid seafood restaurants if you have a fish allergy. Even if you order a non-fish meal, your food may become contaminated with fish proteins from a spatula, cooking oil, or grill exposed to fish.
Shellfish allergy diet
As with fish, different types of shellfish have similar proteins. You may wish to avoid all types of shellfish, unless your allergist is able to determine which species of shellfish triggers your allergies.
Examples of shellfish
- Abalone
- Clams
- Crab
- Crawfish, crayfish
- Lobster
- Oysters
- Scallops
- Shrimp
- Cockle, sea urchin
- Mussels
Diet tip: Be careful with fried foods. Some restaurants use the same oil to fry shrimp, chicken and French fries. Imitation shellfish still may use shellfish for flavoring. Before you use it, read the label to be sure.
Soy allergy diet
Soybeans are legumes. Other foods in the legume family include navy beans, kidney beans, string beans, black beans, pinto beans, chickpeas (garbanzo or chichi beans), lentils, carob, licorice and peanuts. Many people are allergic to more than one legume.
Examples of soy products
Soy and soy products:
- Soy flour, fruits, nuts, milk, sprouts
- Soybean granules or curds
Products that may contain soy:
- Miso
- Soy sauce
- Tofu (as an ingredient, may indicate the presence of soy protein)
- Tamari
- Tempeh
- Vegetable broth
Ingredients to look for:
- Soy protein
- Textured vegetable protein (TPV)
- Hydrolyzed plant protein
- Hydrolyzed soy protein
- Hydrolyzed vegetable protein
- Natural and artificial flavoring (may be soy based)
- Vegetable gum
- Vegetable starch
Diet tip: Soybeans are widely used in processed food products. Soybeans and soybean products are found in many baked goods, cereals, crackers, infant formula, sauces and soups. In addition, soy is sometimes used as a meat extender in prepared meats, such as sausage or deli meats.
Wheat allergy diet
Foods made with wheat are staples of the American diet.
Examples of wheat products and products that may contain wheat
Wheat products:
- Whole wheat or enriched flour
- High gluten flour
- High protein flour
- Bran
- Farina
- Graham flour
- Bulgur
- Durum
- Semolina
- Wheat malt
- Wheat starch
- Modified starch
- Starch
Foods made with wheat:
- Breads, cookies, cakes and other baked goods made with wheat flour
- Bread crumbs
- Crackers
- Many cereals
- Acker meal
- Couscous
- Cracker meal
- Pasta
- Spelt
Ingredients to look for:
- Gluten
- Gelatinized starch
- Hydrolyzed vegetable protein
- Vital gluten
- Wheat bran
- Wheat germ
- Wheat gluten
- Vegetable gum
- Vegetable starch
Diet tip: Read all product labels carefully. Many processed foods — including ice cream and catsup — may contain wheat flour. If you have a wheat allergy, you may try substituting flours and other products made from oats, rice, rye, barley or corn.
Living with food allergies
Once you and your doctor have determined which foods you should avoid, it is important that you maintain a healthy, nutritious diet. Ask your doctor to recommend foods that will provide you with the necessary nutrition and make an appointment with a registered dietician.