Eating With Food Allergies
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Allergy Free Foods

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If you have food allergies, allergy free foods are essential for an enjoyable and balanced diet. In this guide, you'll learn all about foods that are free of common allergens including substitutes for cooking and baking, recipes, and allergy friendly food brands.

A mom and daughter cooking

When my oldest son was diagnosed with multiple food allergies, my number one question was: What allergy free staples should I have in my pantry? 

This guide will get you started with filling your shopping cart and stocking your kitchen with safe foods!

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What does allergy free mean?

The term "allergy-free" is usually used when referring to foods that are free from the most common allergens. These are also known as the "Top 9" in the U.S. and include milk (dairy), eggs, wheat, soy, peanuts, tree nuts, fish, shellfish, and sesame.

allergy free foods are free from the top 9 allergens (dairy, egg, soy, wheat, peanuts, tree nuts, fish, shellfish, sesame)

The terms "allergy-free" and "allergy-friendly" can be a bit of a bugaboo for people with a food allergy outside the most common allergens. And rightfully so! After all, there are no truly hypoallergenic foods - a person can be allergic to virtually any food.

Even so, calling foods free from the Top 9 "allergy-free" does ring true for the majority of people with food allergies.

It is important to know that the terms "allergy-free" and "allergy-friendly" are not regulated terms like "gluten-free." The FDA has a defined standard for the use of the term "gluten-free" on food labels. Foods labeled "gluten-free" must meet that standard, which includes containing less than 20 parts per million (ppm) of gluten. Manufacturers are responsible for ensuring that their gluten-free claims meet the FDA requirements.

There is no similar FDA standard for foods marketed as "allergy-free" or "allergy-friendly."

Always check ingredient lists yourself to be sure the food is free from your allergens!

My goal for this website has always been to provide recipes, substitutes, and products that are free of the Top 8 major food allergens (and, more recently, the Top 9 when sesame was added).

I often use the terms "allergy-free," "allergy-friendly," and "safe" to indicate that a recipe or product is free of these allergens. However, always check the current ingredient list and allergen information yourself, since ingredients and manufacturing practices can change.

Find allergy-friendly foods and substitutes

Do you have a favorite recipe that is now off the menu because of food allergies? 

It's true, it can be difficult (some might say impossible) to make a frittata without real eggs. But the good news is, there is probably a way to make most of your favorite recipes without the allergen(s) you're avoiding using alternative food products.

Having substitutes for your specific allergens allows you to get creative and make some new favorites. 

I have put together a collection of substitute ideas for many of the most common allergens.  Check them out below:

Dairy-Free

Egg-Free

Peanut & Tree-Nut-Free

Soy-Free

Wheat/Gluten-Free

Allergy friendly recipes

Not comfortable experimenting in the kitchen? Lucky for you, I am! I created this website to share my cooking and baking successes. Check out my collection of allergy friendly recipes below.

→ Browse Allergy-Free Recipes

Allergy friendly brands

There are many companies making products for people with food allergies. I've highlighted some of the brands I find particularly useful for allergy-friendly eating, including companies that specialize in products made without the Top 9 allergens.

Because ingredients, formulations, and manufacturing practices can change, always check the current package and manufacturer's information for your specific allergies. If you have a severe allergy where cross-contact is a concern, contact the company directly before purchasing.

88 Acres

  • Free from: The top 9 plus mustard, sulfites, and corn
  • Products available: Dark chocolate, banana bread, and chocolate chip blondie protein bars.  The company also makes seed bars, Seed'nola, and a variety of seed butters.
  • Where to buy: Shop online or on Amazon.

Amanda's Own Confections

  • Free from: the top 9 plus mustard, sulfites, and lupin. Most products are also corn-free.
  • Products available: A variety of chocolate bars with themed wrappers, chocolates in various shapes (Easter bunnies, hearts, Santa, etc), sunflower butter cups, cookie dough, chocolate spread, chocolate clusters, barks, and more.
  • Where to buy: Shop online or on Amazon.

Daiya

  • Free from: the top 9 allergens.
  • Products available: a variety of cheese substitutes, pizzas and flatbreads, Cheezecake, Mac and Cheeze, dairy free dressings.
  • Where to buy: Find a store or on Amazon.

Enjoy Life Foods

  • Free from: the top 9 plus casein, lupin, mustard, sulfites, and mollusks.
  • Products available: Baking chocolate (dark morsels, mini morsels, mega chunks, mini white morsels), chocolate bars (rice milk, rice milk crunch, dark chocolate, and mini bars). Also a variety of cookies, bars, protein bites, and other allergy free snacks.
  • Where to buy: Find a store, shop online, or on Amazon.

Free2B

  • Free from: the top 9 plus mustard
  • Products available: Sun Cups (dark chocolate, chocolate, dark chocolate mint) and dark chocolate melts for baking.
  • Where to buy: Find a store, shop online, or on Amazon.

FreeYumm

Home Free

  • Free from: the top 9 allergens
  • Products available: a variety of cookies including individually packaged minis
  • Where to buy: Find a store or shop on Amazon.

Kate's Safe & Sweet

  • Free from: The top 9 plus celery, mustard, sulfites, lupin, mollusks, and casein.
  • Products available: all-purpose flour blend, baking mixes that do not require any major allergens to make them, frosting mixes, sprinkles, food coloring, and cake toppers.
  • Where to buy: Shop online.

Made Good Foods

No Whey Foods

  • Free from: the top 9 allergens
  • Products available: allergy friendly versions of popular candies like M&M's, Twix, and Snickers. Also truffles, various chocolate bar varieties, morsels, chocolate-covered pretzels, and many seasonal items like chocolate bunnies for Easter and No No's (M&Ms) candy cane tubes for Christmas.
  • Where to buy: Shop online or on Amazon.

Partake Foods

  • Free from: the top 9 allergens
  • Products available: a variety of cookies and baking mixes
  • Where to buy: Shop online or on Amazon

Pascha

  • Free from: the top 9 allergens
  • Products available: a variety of chocolates including chocolate bars, baking chips, baking chunks, and cocoa powder.
  • Where to buy: Shop online or on Amazon.

Zego Foods

  • Products available: Seed + Fruit Protein Bars, muesli, trail mix, fruit bars, oats, and protein powder.
  • Free from: the top 9 allergens
  • Where to buy: Shop at ZegoFoods.com or Amazon.

Kristi Winkels, RDN, LD
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About Kristi Winkels, RDN, LD

Kristi Winkels is a Registered Dietitian and food allergy mom who helps people navigate dietary restrictions due to food allergies and intolerances. Read more about Kristi and get in touch here.