Allergies to Grains
Most Common Examples: Wheat, corn, barley
Why They're Important: Whole grains are an important source of carbohydrates. Many are also rich sources of certain B vitamins.
Your Body Needs: The USDA recommends that adults consume three ounces of whole grain products daily.
Grains, especially whole grains, are an important source of carbohydrates, which your body uses for energy. You'll also find that when vegetarian entree options at restaurants do exist, they're often grain-based: pasta, polenta, couscous, risotto, soups with pasta or barley, or corn-based Latin fare.
Wheat is the only grain among the "big eight" most common food allergens, and it is used in vegetarian diets as both a grain and protein source. Pasta, couscous, bread, and many cereals are among the foods off-limits to vegetarians with wheat allergies or celiac disease. However, largely due to the increase in people being diagnosed with these conditions, there are excellent substitutes on the market for almost any wheat-based food imaginable. Most supermarkets carry gluten-free pasta, cereal, and bread. Whole Foods and Trader Joe's, in particular, carry a huge variety. And any foods that are gluten-free are safe for barley allergies as well. About.com's guide to Celiac Disease, Nancy Lapid, offers a resource guide with tips on where to find wheat- and gluten-free products both locally and by mail order.
Corn, on the other hand, is probably the single most difficult food allergy to live with. Not only is corn itself a common grain (in the form of polenta, tortillas, and grits), but it's so common in processed foods. Corn syrup, dextrose, and xanthan gum are but a few of the common ingredients derived from corn. In fact, because the list of foods made from corn grows so frequently, it's difficult to offer a complete list. And unlike wheat, corn isn't covered by labeling laws that require that its presence be clearly noted on ingredient lists.
So-called "alternative" grains, which have become more widely available over the last decade, can add much-needed variety to your diet. In addition to amaranth, quinoa, and teff, you might try millet, sorghum, and cassava. Rice is another common grain that is considered less allergenic.
Allergies to Fruits and Vegetables
Most Common Examples: Onions, celery, tomatoes, garlic, apples, melons, citrus
Why They're Important: Fruits and vegetables are valuable sources of micronutrients (vitamins and minerals) and antioxidants.
Your Body Needs: Varying amounts of vitamins. The USDA recommends two cups of fruit and two and a half cups of vegetables daily.
Unlike many of the foods already mentioned, fruits and vegetables don't tend to be common "hidden ingredients" in processed foods. In general, you'll find them mentioned by their own names on labels and used in fewer foods than some other allergens.
The biggest difficulty people in this category face is allergy to aromatic vegetables -- onions, garlic, celery, or similar vegetables that are used to add flavor to soups or other cooked foods. These vegetables appear in countless recipes and are found in more processed foods. In particular, you'll likely find it difficult to buy packaged vegetable broth, a staple food that is used as the basis not only for soups but for grain cookery. Try making your own: this recipe allows you to use whatever aromatic and flavorful vegetables you can eat.
Otherwise, beyond avoiding your allergens, you'll need to be aware of the vitamins and minerals that are especially abundant in the foods you can't eat and find other sources of those nutrients. For example, if you can't eat leafy green vegetables and you're eating a vegan diet, you may need to be particularly careful about your iron intake.
Meal Planning and More
If you're avoiding common allergens on a vegetarian diet, consider planning your meals ahead at least some of the time to ensure you're eating a variety of foods and that you're getting enough of the nutrients you'll be missing in the foods you can't eat. You might try making a list of foods you'd like to add to your diet and cooking one or two a week. This is a good way to ease into eating new grains or vegetables without overwhelming yourself with new tastes.
For foods such as soy or corn that tend to be staples of a vegetarian diet, or for multiple allergies to relatively common foods, strongly consider working with a dietitian or a nutritionist to ensure that you're eating a healthy diet. These professionals may be able to recommend overlooked sources of good nutrition, help determine safe and allergen-free sources of supplements your body may need, and assist with meal planning. Some dietitians and nutritionists have particular expertise with food allergies and intolerances; contact a local allergist or allergy support group to see if they have recommendations for a practitioner in your area.
Sources:
Lappé, Francis Moore. Diet for a Small Planet. 20th Anniversary Edition. New York: Random House. 1985. United States Department of Agriculture. MyPyramid.gov: Inside the Pyramid. Internet resource. 1 Jan 2008.
