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8 common food items that cause allergies
Last reviewed: 04.07.2025

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Peanut
These include peanut butter, mixed nuts, beer nuts, and peanut butter. Experts often advise people with peanut allergies to avoid tree nuts because of the risk of cross-contamination. In addition, one-third of people with allergies to peanuts (which are legumes or groundnuts) are allergic to one or more true nuts, which grow on trees.
Hidden Sources
Sauces used in ethnic Asian, African, and Mexican dishes, candy, chocolate, seeds and nut butters (which are often processed on shared equipment, so read product labels carefully), some natural and artificial flavors, and many other products (read the labels of all processed foods).
Tasty Substitutes
- Lightly dip apples in honey instead of peanut butter.
- Make yourself some popcorn when you're craving something crunchy and salty.
- Consider alternatives to the peanut butter sandwich: try a turkey and cranberry sandwich, a cheddar and chutney sandwich, or a red pepper fried in goat cheese.
Eggs
Some people are so sensitive to egg proteins that the very smell of cooking eggs can cause an allergic reaction.
Hidden Sources
Ice cream, egg substitutes, pasta, candy, hot dogs, meatballs, bread, buns and other baked goods, mayonnaise, meringues, marshmallows, nougat and marzipan.
Tasty Substitutes
- Instead of mayonnaise, add mashed avocado, hummus or tapenade to your sandwich.
- Mix tofu with hot sauce, black beans and a little cheese.
- Make your own frozen yogurt instead of buying ice cream from the store.
Milk
Cow's milk and all dairy products - including butter, buttermilk, cheese, cream cheese, cream, mixed milk and cream, ice cream, cottage cheese, yogurt, pudding, and sour cream. In addition, many (but not all) people who are allergic to cow's milk are also sensitive to the proteins found in goat's and sheep's milk.
Hidden Sources
Deli meats, hot dogs, veggie burgers, popsicles, canned tuna, chocolate, non-dairy creamers, store-bought breads and rolls, salad dressings, and mayonnaise.
Tasty Substitutes
- Replace cow's milk with rice, soy, or almond milk.
- Add soy yogurt to fruit drinks.
- Make pesto sauce without adding cheese.
- Make cookies using non-hydrogenated margarine, soy/rice milk, and dairy-free chocolate chips.
Fish
Various types of fish, such as tuna, salmon, catfish, etc. Experts often warn people with fish allergies against eating shellfish and other seafood due to the risks of cross-contamination.
Hidden Sources
Caesar salad dressings (many of which contain anchovy paste), Worcestershire sauce, fish sauce, eggplant relish, imitation crab meat (surimi).
Tasty Substitutes
- Instead of a piece of smoked salmon, spread a mixture of cream cheese, olives and sun-dried tomatoes on the bagel.
- Instead of tuna, can chicken.
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Hazelnuts
Walnuts, almonds, cashews, pistachios, pecans, Brazil nuts, hazelnuts, chestnuts, macadamia nuts, pine nuts, etc. Experts often advise people with tree nut allergies to also avoid peanuts.
Hidden Sources
Cereals, chocolate, candies, marzipan, nougat, mortadella (Bologna sausage), pesto and some natural and artificial flavors (check product packaging).
Tasty Substitutes
- Make your own nut-free muesli. You can use your favorite cereal, raisins, and banana chips.
- Try adding whole grain croutons to your salad, which have a crunchy texture reminiscent of nuts.
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Mollusks
Shrimp, crab, lobster, crayfish, etc. Experts often warn people with shellfish allergies against eating fish and other seafood due to the risk of cross-contamination.
Hidden Sources
Fish products, seasonings (any natural or artificial seasonings may contain fish by-products).
Tasty Substitutes
- Instead of crab cake, try making risotto pie.
- Make a festive paella using a variety of meats and vegetables instead of shellfish.
Wheat
Pastas, cereals, breads and bran made from wheat; wheat germ, wheat kernels, semolina (a type of wheat used to make pasta), bulgur (cooked and dried wheat groats) and wheat gluten.
Hidden Sources
Ice cream, bouillon cubes, potato chips, deli meats, soy sauce, various processed snacks (too numerous to list), bread crumbs, couscous, spelt, and hot dogs.
Tasty Substitutes
- Experiment with different pastes, including corn pastes.
- Make tortillas from corn flour rather than wheat flour.
- Use rice noodles to prepare Asian dishes.
Soybeans
Soy milk, soy curd, tempeh, green soybeans, soy protein isolate, soybeans, soy sauce, soy nuts, structural vegetable protein (structured soy), miso.
Hidden Sources
Tuna, deli meats, vegetable broth, vegetable starch, structural vegetable protein, cereals, baby formulas, sauces, soups and various vegetarian products.
Tasty Substitutes
- Make a quick stir-fry with seitan (wheat gluten) or chicken, vegetables, ginger and garlic (do not add soy sauce!)
- Try adding paneer (Indian cottage cheese) to your curry.
- Add fortified rice milk to cereals.