Food Allergies and a Vegan Diet
By Reed Mangels, PhD, RD
Between 4% and 8% of children in the United States have allergies to one or more foods (1, 2). The most common allergies in children are allergies to peanuts, tree nuts, cow milk, and shellfish (1). Soy, wheat, and eggs are also common allergens. Not all of these foods are a part of vegan diets; however, some are commonly eaten by vegan children. A way to think about meeting nutritional needs of a child with a food allergy is to consider the important nutrients the food or group of foods usually supplies and then identify alternative sources of those nutrients.
For example, soyfoods are often used as sources of protein, iron, and zinc. Some soy products, such as soymilk, may be fortified with calcium, vitamin D, and vitamin B12. If soy is being avoided due to allergies, dried beans (other than soybeans) and wheat gluten can supply protein, iron, and zinc. Commercially, soy-free tofu is available that could be made from chickpeas, hempseeds, or other ingredients. A tofu substitute can be made at home using chickpea flour. Soy-free tempeh can be made at home using a variety of beans and grains. There are many websites with information about making non-soy tempeh. Fortified pea protein milk is similar to fortified soymilk in terms of nutrient content. Other plant milks can replace soymilk although most are lower in protein and may be fortified differently or not be fortified.
Tree nuts (walnuts, pecans, almonds, etc.) and peanuts as well as nut butters are convenient sources of calories, protein, and other nutrients. Seed butters including sunflower seed butter and sesame butter (also known as tahini) can be used to replace nut butters, except when children are also allergic to seeds. Soy butter is another alternative to nut butters or peanut butter, provided the child is not allergic to soy. Although peanuts are considered to be a legume, being allergic to peanuts does not increase the risk of being allergic to most other legumes (3).)
Today, many commercial vegan products including plant milks, plant cheeses, and ice creams are based on nuts, often almonds or cashews. Families of children with tree nut allergies should be aware that these are commonly used and may be ingredients in vegan dishes.
Children with an allergy to wheat will avoid vegan foods such as seitan (made with wheat gluten) and some veggie meats that are made with wheat or wheat gluten. Other grains can supply the B vitamins, protein, fiber, and calories that are found in wheat and products made with wheat. Options for grains for those with a wheat allergy include rice, barley, oats, cornmeal, and quinoa. Bulgur, couscous, kamut, and wheat berries are examples of grains that are avoided in wheat allergy. Pasta made from rice, quinoa, other non-wheat grains, beans, or lentils can be used to replace wheat-based pasta.
In cases of multiple allergies or food avoidances, the advice of a registered dietitian with expertise in vegan nutrition can be invaluable.
Food Allergy Research and Education (FARE) provides many resources for those with food allergies and has some vegan recipes.
References
- Gupta RS, Warren CM, Smith BM, et al. The public health impact of parent-reported childhood food allergies in the United States. Pediatrics. 2018;142(6):e20181235.
- American Academy of Pediatrics Committee on Nutrition. Food allergy. In: Kleinman RE, Greer FR, eds. Pediatric Nutrition, 8th ed. Itasca, IL: American Academy of Pediatrics; 2020:561-590.
- Food Allergy Research and Education. Peanut allergy. https://www.foodallergy.org/living-food-allergies/food-allergy-essentials/common-allergens/peanut
To read more about vegans and food allergies see:
The book, Food Allergy Survival Guide which includes over 100 vegan recipes that are free of common allergens.
A Soy-free, Nut-free Vegan Meal Plan
Can Anything Be Done to Reduce the Risk of a Baby Developing a Peanut Allergy?
Sesame Seeds to be Included in the List of Food Allergens on Food Labels
The contents of this posting, our website, and our other publications, including Vegetarian Journal and Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.
