Food Allergy and Nutrition

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Individuals managing food allergies, especially multiple food allergies, often encounter difficulties when planning meals. Proteins, vitamins, and calcium found in some of the most common food allergens are essential to a healthy diet.

Fortunately, there are nutritional substitutes that you can incorporate into your or your child’s diet, depending on the allergen that is being avoided. Here are a few examples alternative sources of nutrients for some common food allergies:

Milk

Common nutrients found in milk Some alternate sources of nutrients
Calcium Leafy greens, salmon, sardines, calcium-fortified beverages
Pantothenic acid Meat, whole-grain products, poultry, fish, legumes, eggs
Phosphorus Meat, poultry, fish, eggs, whole-grain products
Riboflavin Meat, poultry, fish, leafy greens, fortified nutritional yeast
Vitamin A Fish oils, liver, eggs, carrots, leafy greens
Vitamin B12 Meat, poultry, fish, eggs, fortified nutritional yeast
Vitamin D Sunlight or artificial ultraviolet light, vitamin D-enriched beverages

Eggs

Common nutrients found in eggs Some alternate sources of nutrients
Biotin Liver, soy flour, whole-grain products
Folate Liver, legumes, fruits, leafy greens
Pantothenic acid
 Meat, whole-grain products, poultry, fish, legumes, eggs
Riboflavin Meat, poultry, fish, leafy greens, fortified nutritional yeast
Selenium Meat, seafood
Vitamin B12 Meat, poultry, fish, eggs, fortified nutritional yeast

Wheat

Common nutrients found in wheat Some alternate sources of nutrients
Chromium Brewer's yeast, other whole-grain products, liver
Folate Liver, legumes, fruits, leafy greens
Iron
 Meat, poultry, fish, eggs, legumes, leafy greens
Magnesium Leafy greens, bananas, apples, peaches, seafood, lima beans
Niacin Meat, poultry, fish, eggs, and other whole-grain products
Phosphorus Meat, seafood, eggs, whole-grain products
Potassium Meat, poultry, fish, fruits, dairy products, vegetables
Riboflavin Meat, poultry, fish, leafy greens, fortified nutritional yeast

Soy

Common nutrients found in soy Some alternate sources of nutrients
Calcium Leafy green vegetables, salmon, sardines, dairy products
Folate Liver, legumes, fruits, leafy green vegetables
Iron
 Meat, poultry, fish, eggs, legumes, leafy green vegetables
Magnesium Tree nuts, leafy green vegetables, bananas, apples, peaches, seafood, lima beans
Vitamin B6
 Liver, poultry, fish, dairy products, dark leafy greens, fortified nutritional yeast
Zinc Meat, seafood, eggs, whole grain products

Peanuts

Common nutrients found in peanuts Some alternate sources of nutrients
Niacin Meat, fortified grain products, milk, eggs
Folate Dark green leafy vegetables, legumes (beans, split peas, lentils), strawberries, oranges, fortified cereals
Pantothenic acid
 Meat, whole-grain products, legumes
Magnesium Legumes, whole grains, seeds, dark green leafy vegetables, bananas
Copper Organ meats (liver), seafood, seeds
Phosphorus Milk, eggs, meat, poultry, fish, grains
Zinc Meat, liver, eggs, seafood

Tree Nuts

Common nutrients found in tree nuts
 Some alternate sources of nutrients
Folate Dark green leafy vegetables, legumes, strawberries, oranges, fortified cereals
Pantothenic acid
 Meat, whole grains, legumes
Magnesium
 Legumes, whole grains, seeds, dark green leafy vegetables, bananas
Copper Organ meats (liver), seafood, seeds
Phosphorus Milk, eggs, meat, poultry, fish, grains
Zinc Meat, liver, eggs, seafood

For personalized guidance on food allergies and nutrition, visit a registered dietitian. A registered dietitian (R.D.) is a food and nutrition expert who has completed academic and professional requirements to hold this credential, including a 6- to 12-month practice program accredited by the Commission on Accreditation for Dietetics Education. An R.D. has also passed an examination by the Commission on Dietetic Registration.

To find a registered dietitian in your area, visit the American Dietetic Association website.