March 5, 2014
Food Sensitivities

Has your dietitian suggested you try alternatives to certain food groups, due to the likelihood of sensitivities or intolerances to a specific food? Refer to the lists below for healthful alternatives, sample brands and where you find them!

Please work with your dietitian to find the right food plan for you to ensure optimal health when eliminating or experimenting with food groups, and note this is only a general guide


Dairy Alternatives 

  • Light or Plain Soy Milk
    • Edensoy, Silk, 8th Continent, West Soy
  • Unsweetened Vanilla or Plain Almond Milk
    • Almond Breeze, Silk PureAlmond
  • Rice Milk
    • Rice Dream
  • Soy yogurt
    • Wildwood, Whole Soy & Co., Nancy’s, Silk
  • Almond yogurt
    • Amande
  • Coconut yogurt
    • So Delicious (plain flavor)
  • Lactose-free milk or yogurt (Note: this option contains dairy, but not lactose. Ask your dietitian for more information on if this is a good fit for your diet)
    • Lactaid milk, Green Valley Organic Kefir or yogurt or milk
  • Soy cheese
    • Soya Kas Mild Cheddar
  • Almond cheese
    • Almondrella or Lisanatti (Note: this option contains casein, but not lactose. Ask your dietitian for more info)
  • Rice Cheese
    • Lisanatti Rice Cheeze sticks (Note: this option contains casein, but not lactose. Ask your dietitian for more info)
  • Vegan cheese
    • Daiya, Galaxy Veggie Slices Cheddar variety

Where these are found: “Natural” or vegetarian/vegan foods and dairy aisles. Look for those fortified or enriched with calcium & vitamin D, and for yogurts look for those with live cultures


Soy Alternatives

  • Whey-based or casein-based protein powder or protein bars
    • 20/20 High Protein Shakes, 20/20 Cocoa Almond Protein Bar, Optimum Nutrition 100% Whey, Z Natural Foods 100% whey isolate (online)
  • Egg white-based protein powder
    • Jay Robb, Optimum Nutrition 100% Egg
  • Low-fat or fat-free cow's milk yogurt or milk 
  • Unsweetened vanilla almond milk
    • Almond Breeze, Silk PureAlmond
  • Rice milk
    • Rice Dream

Where these are found: “Natural” or vegetarian/vegan foods aisle, dairy aisle, protein/energy bar
aisle, online, PRO Club Bistro & Café and/or supplement stores.


Whey + Casein Alternatives

  • Egg white protein powder
    • Jay Robb Egg White Protein
  • Soy protein powder
    • Genisoy
  • Vegan protein powder
    • Vega Sport
  • Soy protein bars
    • 20/20 Peanut Toffee Crunch protein bar, PureFit
  • Vegan protein bars
    • Vega Sport

Where these are found: PRO Shop, online, grocery stores in the supplement aisles or supplement stores.


Wheat Alternatives

  • Starchy vegetables (corn, peas, potatoes, sweet potatoes, winter squash such as butternut or pumpkin)
  • Beans, lentils and legumes
  • Brown rice
  • Wild rice
  • Quinoa
  • Amaranth
  • Millet
  • Teff
  • Corn tortillas or cereal
  • Popcorn
  • Rice cakes
  • Rice, sorghum, nut or bean flours (for baking)
  • Nut or lentil based chips or crackers

Where these are found: Produce section (fresh or pre-cut/washed), frozen section, “Natural”/vegan aisle, gluten-free section and/or ethnic foods aisle.


Gluten Alternatives

  • Millet
  • Oats (GF)
  • Quinoa
  • Teff
  • Sorghum
  • Amaranth
  • Buckwheat
  • Brown Rice
  • Wild Rice
  • Popcorn
  • Rice cakes
  • Corn or rice cereal
  • Brown Rice, Corn or teff/sorghum flour GF tortillas  
  • Starchy vegetables

Brands that produce GF products include: Bob’s Red Mill, Udi’s, Manini’s, Trader Joe’s, Ancient Harvest, La Tortilla Factory, Nature’s Path, Barbara’s


Where these are found: Online, or in the gluten-free section, produce section, bulk foods section, ethnic foods aisle and/or cereal aisle.


Grain Alternatives

  • Corn
  • Peas
  • Potatoes, sweet potatoes, yams
  • Winter squash (butternut, acorn, pumpkin)
  • Beans, lentils and legumes

Where they are found: Produce section (fresh or pre-cut/washed), bulk foods section, freezer section and/or canned foods aisles.

As you can see, as long as you know where to look & what you are looking for, it is possible to explore new and healthy foods, recipes, snacks etc. even if you think you have a food sensitivity or intolerance! Be sure to check in with your dietitian when experimenting with food substitutions or elimination to ensure you are maintaining optimal health.  

Written by Erika Brown

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