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Happy Healthy Food Friday, you guys! Instead of focusing on one specific food today, I wanted to focus on eight different important food categories instead.

Let me preface: I’ve recently been seeing a functional medicine doctor and have been doing some food panel work where I’ve uncovered some potential food sensitivities. If you’re on Instagram you might have noticed I’m doing a little egg-free experiment.  

After these tests I’ve started discussing food allergies and sensitivities with some people, and the conclusion was that a list of potential foods and swap ideas would be useful. I’m also going to include RECIPES for each of the 8 high allergen/sensitivity groups!

8 Top Food Allergens and Their Swaps

SWAPS_2Gluten: wheat germ, bran, cereals, bulgar, rye, barley, wheat-based pastas, breads, etc.

Eggs: mayo, baked goods, breads, marshmellows, meringues, meatballs, ice creams, etc.

Dairy: Cow’s milk, cheese, cottage cheese, half and half, cream, sour cream, pudding, yogurt, etc.

The scoop… Casein, Whey, Lactose Intolerant:

Casein and Whey are the two different proteins in dairy. Some people are more sensitive to casein, like me, and am not sensitive at all to whey. Ccsein is actually similar to gluten, so often those who are gluten intolerant can also benefit from a gluten-free, casein-free diet. 

Now for lactose intolerant… what that means is that you are missing the enzyme lactase, which is needed in order to digest the sugars in milk. This is not an allergy, but can cause lots of stomach upset and digestive issues. They have lactaid pills which can help you in a pinch.

Soy: soy sauce, soy milk, tofu, soy protein isolate, miso, some deli meats, tamari, etc.

Peanuts: peanut butter, trailmix, peanut oil, etc.

Tree Nuts: walnuts, hazelnuts, almonds, pine nuts, brazil nuts, cashews, macadamia nuts, etc.

Fish: Tuna, salmon, cod, catfish, crab etc.

Shellfish: Shrimp, crab, lobster, mussels, oysters, etc. 


Gluten —> Switch from flour tortillas to non-GMO corn tortillas, rice noodles, zucchini linguine using a spiralizer, homemade granolas, gluten-free flours such as almond flour, coconut flour, tapioca flour

Eggs —> Flax/Chia/Gelatin Egg: 1 tbsp Flax/Chia/Gelatin mixed with 3 tbsp hot water, applesauce, mashed banana

Dairy —> Almond Milk or Other Nut Milks, Coconut Milk, Dairy-Free Chocolate Chips

Soy —> Coconut Aminos for Soy Sauce

Peanuts —> Sunbutter (made from sunflower seeds)

Tree Nuts —> Coconut items, Sunflower items

Fish —->  Chicken, Beef, Pork 

Shell Fish —> Salmon, cod, swordfish, halibut, chicken, beef, pork



glutenSandwich Bread // Pancakes // Zucchini Linguine Bolognese 


egg-free7 Minute Apple Crumb // Grilled Peaches with Caramel and Whipped Cream // Maple Glazed Salmon


dairy-freeStrawberry Chocolate Chunk Ice Cream // Fudgsicles // Carrot Cake Loaf


soy-freeCauliflower Fried Rice // Spaghetti Squash Pad Thai // Crock-Pot Asian Beef and Veggie Bowls


peanutfreeCaramel Turtle Cups // Coconut Macaroons // Meatball Subs on Cauliflower Rolls

Tree Nut Free

nutfreeChicken Milanese // Pizza Crust // Chicken Strips

No Fish 

fishfreeAvocado BLT Egg Salad // NY Strip Salad with Cherry Salsa // Sweet Potato Chili

No Shell Fish

noshellfishThai Ginger Basil Salmon Salad // Asian Meatballs // Fajita Chicken Salad

I was selected by American Express to contribute to their Tumblr community. As such I was paid for my services, but all opinions in general and about American Express are my own.

Do you have a food allergy or sensitivity? What is your biggest tip for avoiding the food- and what are some hidden foods it lives in?

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  1. Hi Lexi, I am newly learning about food intolerance that I seem to have. I am enjoying reading your blog, it’s very well done. I’ll certainly be looking thru some of your recipes and will certainly promote your blog for the ones that I’ve truly enjoyed.

  2. I used to eat eggs every single day… And then I was diagnosed with an egg allergy (they make me EXHAUSTED beyond belief – I had no idea what was causing the issue until I got another allergy test)… So I have been using flax/chia in baked goods ever since! Works pretty well! 🙂

  3. My daughter was allergic to peanut, soy, egg and milk all at one time for 13 years…so I can really appreciate this. Another milk option (if you have nut allergies) is rice milk. And, I should buy stock in Enjoy Life Chocolate Chips–free of all common allergens.

  4. This is such a wonderful post, Lexi! I love all the tips as I try to eat gluten free and dairy free, every now and then. Those sub rolls are calling my name!

  5. Great tips and reminders. It’s so important that people always remember the possible cross contamination factor. Love your recipe ideas to go along with this post!