Plant-Based Alternatives For Some Common Food Allergies

Healthy Meal Prep
Healthy Meal Prep
Plant-Based Recipes
Plant-Based Recipes

Being allergic to some food items can change your complete diet plan. Depending on the type of food and the severity of the allergy, you may have to avoid the complete category of food. However, for every food that you are allergic to, there is always an alternative that you can try.

Food Allergies 

Being sensitive to some food items can result in unnecessary side effects like nausea, bloating, digestive issues, and gas. Your immune system is the prime culprit in the case of allergic reactions. If you have a food allergy, it means that your immune system is reacting to some food items that you eat. Even a small amount of that food item that you are allergic to can trigger symptoms like digestive issues and breathing problems. In extreme cases, it can trigger life-threatening reactions called anaphylaxis.

Some Common Food Allergies And Their Plant-Based Alternatives 

A large part of the most common food allergies is due to meat and animal-derived products. This makes it easy to find plant-based alternatives that are healthy as numerous plant-based food items can substitute animal products. Some of the food items you can be allergic to and their substitutes that you can easily add to your plant-based food preparation are discussed below.


Many people are allergic to nuts and this can be broken down to tree nuts and peanuts. Almonds, pistachios, brazil nuts, pine nuts, and cashews are some of the tree nuts. Peanuts are legumes and so these allergies are divided into two types. Nuts are a staple in plant-based diets and many plant-based recipes include nuts. You can substitute nuts with granola, or seeds like sunflower, chia and pumpkin seeds, oats, and dry fruits. Even dark chocolate can be a good substitute for nuts.


Being allergic to cow’s milk is very common. The allergic reaction to cow’s milk can be classified into two types: IgE and non-IgE. Those people with IgE allergies experience rashes, vomiting, swelling, hives, and anaphylaxis in rare cases. On the other hand, those with a non-IgE allergy will have more gut-based symptoms like constipation or diarrhea, inflammation in the walls of the gut, and vomiting.

Luckily, plant-based alternatives of cow’s milk are in plenty. If you are allergic to dairy milk and not allergic to nuts, you can have nut milk like almond milk, cashew milk, and so on. These are a few of the quotidian food allergies. There are food allergies that are not on the list of allergies discussed above. Follow our future posts to stay informed about those.