Allergy-Free Foods and Diet Plan

According to nutritional experts, there are 14 major food allergies. These are namely; egg allergy, milk allergy, tree nut allergy, fish alongside shellfish allergies, and mustard allergy. The list also includes wheat allergy(gluten allergy), soya allergy, and sesame together with other seeds allergies. The rest are sulfites allergy, aspirin allergy, and cruciferous vegetable allergies. The rest are 


In case you didn’t know, sulfites or sulphites are compounds that contain the sulfite ion; SO² . There are several food sources for these including soup mixes, canned vegetables, dried fruit, and baked foods. Potato chips, pickled foods, jams, gravies, beer and wine, tea, guacamole, many condiments, dehydrated, pre-cut, or peeled potatoes,  as well as fresh or frozen shrimp, can also be blamed for them. The same can also be said for sparkling grape juice, maraschino cherries, vegetable juices, bottled lime juice and lemon juice, apple cider, molasses, and trail mix(a mixture of dried nuts and fruits consumed as a snack food). 

Cruciferous Vegetables

These are vegetables that belong in the Brassicaceae family of plants with many genera, species, and cultivars that are considered edible. They include kale, Brussels sprouts, bok choy(a type of Chinese cabbage with green leaf blades alongside lighter bulbous bottoms), broccoli, garden cress, cabbage, radish, collard, turnip, arugula, and cauliflower. 

According to statistics, between 220 to 520 million individuals in the world suffer from food allergies. 

List Of Some Common Allergy-Free Foods

The good news is that there are plenty of foods out there that will not cause allergies. If you suffer from any food allergy, here are some foods we consume almost on a daily basis that will not cause an allergy:

i. Quinoa.

ii. Salba seeds(White edible seeds that also come in ground form and are native to the Amazon basin in Peru). 

iii. Apples and applesauce(a dessert or relish made with apples stewed to a pulp and sweetened).

iv. v. Sweet potatoes. 

vi. Lentils.

vii. Dulse.

viii. Avocado.

ix. Rice milk.

x. Figs. 

A One Day Allergy-Free Diet Plan

People who suffer from food allergies should adopt a healthy and well-balanced diet plan that consists of foods that will not cause allergies. As long as you know allergy-free foods, you can create your diet plan based on those foods together with your body’s nutritional requirements. To help you get started, here is a simple, one-day diet plan; 


Start by asking yourself this question; what nutrients do I need in a breakfast meal? Google the answer. Next, ask yourself a second question;  what are some readily available allergy-free foods suitable for breakfast that are high in these nutrients? Again, google the answer to figure out an appropriate breakfast. 

The answer to the first question is; carbohydrates, protein, dietary fiber, and a group of vitamins(B vitamins) plus a few minerals(calcium, folate, and iron). 

Whole grains such as quinoa, oatmeal, whole-wheat bread, and so on are good sources of carbs, dietary fiber, and B vitamins. What’s more, they are rich in iron and folate. 

Protein and calcium, on the other hand, can be derived from whole milk that has been obtained from animals such as cows, goats, camels, etc. You can take your whole grains with milk to supply the above essential breakfast nutrients into your body. Note; As said earlier, milk may cause allergic reactions in some people. However, certain types of milk(especially plant-based)such as almond, rice, and soy may not(especially if they are fortified with Vitamin D and calcium). 

I love oatmeal and milk for breakfast. Mostly, I get my breakfast ideas from Sun Basket and Blue Apron. I find each meal kit delivery service beneficial to me in one way or another. For example, Sun Basket provides gluten-free options, which goes a long way for me as someone who is allergic to gluten. On the other hand, Blue Apron, whose some of their meals contain gluten, dairy, and nut allergies lets me review their recipes each week and determine which ones best meet my dietary needs. You can read this fresh comparison post between the two meal kit providers to find out which one can better suit your dietary preferences. Another awesome brand is Green Chef, which offers mouthwatering and healthy options for breakfast. Notably, their meals are calorie-conscious and carb-conscious, promoting cardiovascular health and a healthy weight.  


Your lunches should be balanced nutritionally with at least the following food groups and nutrients, respectively;  whole grains, fruits, and vegetables plus protein and calcium. Here, you wouldn’t go wrong with a fruit salad with vegetables and milk. The good news is that there are plenty of such recipes online. All you have to do is google some. Note; only consume safe milk that will not cause allergic reactions assuming you have milk allergies. 


Just like other meals, a good dinner consists of a proper balance of protein, carbohydrates, vitamins, minerals, and healthy fat.  These nutrients can be derived from meat, whole grains, vegetables, and avocado respectively. Note; though very uncommon, cases of meat and fish allergies have been reported recently. As such, it would be best to consult with your doctor before including these foods in your allergen-free diet as protein sources. 

Final Thoughts

Millions of people around the globe experience food allergies, which by the way can cause great discomfort. Some severe symptoms of allergies include; diarrhea, abdominal pain, nausea or vomiting, nasal congestion, wheezing, trouble breathing, dizziness, lightheadedness, and fainting. Another bad symptom is the swelling of different body parts such as the face, lips, tongue, throat, or any other part of the body. Unfortunately, food allergies are often underestimated even though some such as anaphylaxis have resulted in deaths. Anaphylaxis is a severe, potentially life-threatening allergic reaction to certain foods in some people, which may be characterized by nausea, vomiting, a skin rash, shock, and breathing difficulties. For those who suffer from food allergies, it’s crucial to know foods that are allergy-free and safe for your consumption. Similarly, it’s imperative that you design a diet that will keep you away from foods that contain the allergens that would cause allergic reactions in your body.

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