If you suffer from food allergies, you know how difficult it can be to find meals that won’t trigger a reaction. Fortunately, there are many allergy-friendly foods out there that you can incorporate into your diet. Here are ten options to consider:.

1. Quinoa

Quinoa is a grain that is naturally gluten-free and doesn’t contain any major allergens. It is also a great source of protein, fiber, and many essential vitamins and minerals.

You can use it in place of rice or pasta in many recipes or even enjoy it as a breakfast porridge.

2. Almond Milk

If you are lactose intolerant or have a dairy allergy, almond milk can be a great alternative to cow’s milk. It is made from ground almonds and water and is naturally low in calories and fat. It can be used in cereal, smoothies, or baked goods.

3. Rice Flour

Rice flour is a great substitute for wheat flour for those with gluten allergies. It can be used to make cakes, cookies, and other baked goods. It is also lower in carbs and higher in fiber than wheat flour.

4. Sunflower Butter

For those with peanut allergies, sunflower butter is a great alternative. It is made from ground sunflower seeds and can be used just like peanut butter in sandwiches, smoothies, or on toast. It is also a great source of protein and healthy fats.

5. Coconut Flour

Coconut flour is a versatile gluten-free flour that can be used in many recipes. It is also high in fiber and protein. Coconut flour can be used to make pancakes, muffins, and other baked goods.

6. Sweet Potatoes

Sweet potatoes are packed with vitamins and minerals and can be used in many recipes. They are a great source of complex carbs and fiber. Sweet potatoes can be roasted, baked, or mashed and used in soups and stews.

7. Chickpea Flour

Chickpea flour, also known as garbanzo bean flour, is a gluten-free flour that can be used in many recipes. It is high in protein and fiber and is a great substitute for wheat flour. Chickpea flour can be used to make pancakes, crepes, and even falafel.

8. Greek Yogurt

If you have a lactose intolerance but can tolerate some dairy products, Greek yogurt is a great option. It is lower in lactose than regular yogurt and is higher in protein. Greek yogurt can be used in smoothies, dips, or even desserts.

9. Ground Flaxseed

Ground flaxseed is a great source of fiber and healthy fats. It can be used in many recipes, from smoothies to baked goods. Ground flaxseed can also be used as an egg substitute in many recipes.

10. Brown Rice

Brown rice is a great source of complex carbs and fiber. It is also gluten-free, making it a great alternative to wheat pasta or bread. Brown rice can be used as a side dish or added to soups and stews for extra bulk.