List of 14 allergens and their alternatives

Hello the greedy

I propose in this article the list of 14 allergens and their alternatives

How and by what to replace them. 

More and more people are having more and more food allergies and wondering how to avoid them or replace them if possible

Managing allergies at home

Few meals with friends or family without having to juggle each other's allergies, when it's not gluten-free, it's lactose-free, sugar-free, egg-free… and sometimes it's hard to reconcile everything.

But now, when you're allergic to them, how do you replace them? How can you find the pleasure of a financier or a Paris-Brest without ending up in the emergency room?

Provided you are not allergic to other allergens at the same time, which is often the case. This table will help you choose your replacement products

For some of the alternative products, I also took into account the needs of protein, fibre and essential fatty acids. This is particularly the case for fish, crustaceans, eggs

Various allergic reactions

Of course, depending on the degree of allergic reaction, which ranges from simple skin redness to anaphylactic shock, I recommend that you also avoid eating foods from the same family. This is particularly the case for celery and mustard.

I'll give you a list of the 14 allergens and their alternatives

List of Allergens

Alternatives and Solutions

Gluten (wheat, spelt, rye, barley, oats and their derivatives and additives in containers (sauces, cooking aids, bottoms, etc.Flour from: Chickpea, Chestnut, Quinoa, Millet, Rice, Corn, Saracen, Sweet Potato. The Polenta. Almond, Hazelnut Powders
Crustaceans (shrimps, crab, crayfish, lobster, lobster, lobster)Meat, Milk, Dairy Products


Fruit purees (including banana), Tofu, Tapioca, Soy Cream, Rice Cream, Cashew Purée, Arrow Root, Agar Agar, Chia Seeds, Lin Seeds
Peanuts (almonds, hazelnuts, walnuts, cashews,
pecans, walnuts
Brazil, pistachios, Macadamia nuts
Hazelnuts, Almonds, Cashews
Pisces and their derivatives (containing fish products)Meat, Milk, Dairy Products, Soybeans, Peas, Cereals, Potatoes
Soybeans and its derivatives (creams, sauces…)Avoid all soy products. It is important to read labels carefully, especially for processed products
Cow's milk and dairy products. Based on cow's milk, then)Beverages made from: soy, rice, oats, buckwheat, hemp or quinoa, almonds,
chestnut or hazelnuts, Olive oil, Oleaginous purée, Vegetable Margarine, Vegetable drinks

Hull Fruits

Vegetable oil or coconut cream
Celery (powder, celery seeds, celery salt). Watch out for carrots, fennel, dill, parsley, anise, cumin, coriander, chervil, which belong to the same family as celeryAvoid consuming the products mentioned.  Other than that and since the food is not absolutely necessary. It will be replaced with other vegetables
Mustard and its derivatives. Beware of broccoli, cauliflower, cabbage, Brussels sprouts, turnips that are from the same familyAvoid all mustard products and if you can foods from the same family as mustard. 
Sesame (hamburger breads, multigrain breads, breadcrumbs, breadcrumbs, cereals, rusks…), spreads, processed and bakery products, sesame oil, sesame salt (gomasio), tempeh and other sesame-based sauces)

Avoid all sesame-based products. Read the labels carefully and avoid foods that are not mentioned or very little on the list of products.

See here against the products to avoid

Sulfites (chemical compounds from sulphur), fish, crustaceans, dried fruit, mustard. They are also widely found in alcoholic beverages, especially white and champagne wines, as well as beers and strong spirits.Avoid all foods and products based on sulphites. Notably these quote against. But also all that is additive and other: E220, E221, E222, E223, E224, E225, E226, E227, E228. (E220), (E221), (E222), (E223), (E224) (E25), (E226), (E227) and (E228).
The Lupin (bread crumbs, buns, cakes, pastries…). The emulsifying properties of lupin flour can be used to replace eggs. In some crisps, sauces, ice creams or chocolate drinks

Avoid all products against

Beware of peanut allergy, beware of lupin also

And above all read the labels of the products you consume. If in doubt, leave the product aside

Molluscs (clam, mussels, octopus, oysters, snails, scallops, cuttlefish)

Avoid the foods mentioned above.

But also industrial food preparations based on seafood or shellfish,

As well as products containing traces of seafood, soups, sauces, containing broths, industrial products, some pizzas, spreads.

Again, take the time to read the product labels before you buy them

I hope this chart has helped you to see more clearly in the daily difficulties when your loved ones or even you are allergic. And that it will make it easier for you to find alternatives to the different allergies you encounter.

You can print it and keep it on hand, for example glued with a magnet on the door of your fridge

If you liked this article about the 14 allergens and their alternatives. Don't hesitate to talk about it around you.

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