Below are a few alternatives to sugar, wheat, dairy & yeast containing foods - to help us do all we can to avoid key allergens that pose a major threat to our health

There are many tasty & nutritious alternatives to wheat, dairy & foods containing yeast. A visit to your local health food shop with some help from the proprietor will usually result in many more alternatives that you may like to try. Many supermarkets are becoming more aware of peoples individual needs. Many provide a leaflet/booklet specifically for foods that do not contain wheat, dairy & yeast, If your supermarket does not have a leaflet on show, make enquiries as they like to keep your custom & are often more than pleased to help. Remember thoug h, always read the label, & look for those hidden sources!!!! we would also advise you to buy a good quality cookery book (see below for sug gestions) as this can also help to inspire you to find new ways of preparing these new ingredients.

Alternatives to Wheat
Rye bread, millet seed bread, corn tortillas, soda bread, rice cakes, ryvita, corn crispbreads, Quinoa, millet, Brown rice, buckwheat pasta (not a member of the wheat family), corn pasta, vegetable rice pasta, rice noodles, oat flakes, millet flakes & rye flakes.

Alternative flours and products containing flour
You could use potato, corn, soya, rice & gram flour. A good alternative for pastry is a nut seed pastry. Also. why not try nut/seed/ fruit bars instead of biscuits. Gluten digesting enzymes also may be used to help break down gluten, a very aggressive biproduct of many grain based foods and flours.This can be supplemented also.

Alternatives to breakfast cereals
containing wheat can be found at health food shops & some supermarkets. Also, local health food stores usually have 'grain bins' of selections - a sort of pick and mix and can be quite diverse and varied.

Alternatives to Dairy
Soya milk, Almond milk, rice dream, oat milk, soya yoghurt, soya cream or cashew cream soya ice cream – e.g. Toffutti, plain chocolate – in moderation!!! Egg free mayonnaise/tofu mayonnaise,Vitaquell or Granose soya margarine. Tofu that can be made into scrambled tofu, sauces & tofu burgers & is a good filling for seed pastry. Tempeh - avoid if not yeast free.
There are many different hard & soft soya cheeses on the market now-again at your local health food shop you will probably find the best selection.
Also, digestive enzymes as a nutritional supplement can be used to directly target Lactose, a dairy sugar shown to be extremely antagonistic to many people's digestive systems.

Alternatives to foods containing yeast
Yeast free soda bread, malt free oat cakes, rice cakes, original or sesame ryvitas – not brown as its malted, corn tortillas, Marigold yeast free vegetable stock.
In place of vinegar perhaps use lemon juice & use mustard powder instead of ready made as contains this variety contains vinegar.

Alcohol
Instead of wine & beer drink champagne, tequila or vodka as these are distilled and not fermented and so will be low in sugar and contain no yeast.


Fresh herbs & spices are an excellent way to flavour foods – try experimenting with some new combinations – mixing them into plain live soya yoghurt with a dash of lemon juice for a healthy & tasty salad dressing. Also, freshly cracked nuts (nuts out of their shells have unseen moulds). But most of all, be inquisitive and enquiring as there are lots of alternatives out there, the fun part is discovering them.