The Ultimate Food Allergy Substitute Guide

If you have food intolerances it can be hard knowing what are good alternatives for ingredients when following a healthy eating diet planto ensure you get the best results with the recipes.

Here are some suggestions for substitutes you can use if you need to be have any food allergies or intolerances.

Food Allergy Substitutes

Wheat Substitues

There are many substitutes for wheat and they are all slightly different, which differing textures.  You may need to experiment using a combination of different ones to get the exact consistency or texture that you want.  Some common wheat free flours are:

  • Sorghum Flour
  • Brown/White Rice Flour
  • Sweet Rice Flour
  • Tapioca Flour
  • Potato Starch
  • Buckwheat Flour
  • Quinoa Flour
  • Coconut Flour
  • Almond Meal

You can make your own gluten free flour by mixing together:

1/2 cup rice flour, 1 Tbsp Tapioca Starch, 3 Tbsp Potato Starch and 1/2 tsp Xanthum Gum.  This makes the equivalent of 1 cup wheat flour.

Food Allergy Substitutes

Egg Substitues

  • 1/2 of a medium banana, mashed
  • 1/4 cup of applesauce (or pureed apple)
  • Mix 2 tsp of unflavored gelatin into 1 cup of boiling water. 3 1/2 tbs of this mixture is equivalent to 1 egg.
  • 1 tbs ground flax seed mixed into 3 tbs warm water; let stand 1 minute before using.

Food Allergy Substitutes

Milk Substitues

  • Almond Milk
  • Soy Milk
  • Coconut Milk
  • Rice Milk
  • Oat Milk
  • To make buttermilk, add 1 tsp of vinegar or lemon juice to 1 cup of your choice of milk substitute.

For more nutritional information click HERE.


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