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Top-8 Allergens Shopping List

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When you're starting a top-8 elimination diet, you're probably going to have to make a trip to the grocery store - or several.  Unfortunately, most of the snacks and treats in your pantry are likely to have one or more of the now-banned ingredients inside.  Here's a grocery list to get you started with common foods you will likely need to replace, along with some suggested alternatives to look at.


Potential Problem Foods


Commonly contains the following top-8 allergens**

Baked goods


Brown rice crackers

gluten, dairy, soy



Quinoa cookies, Enjoy Life cookies, homemade GF cookies

gluten, dairy, egg, soy, nuts



Rice bread, homemade GF bread

gluten, dairy, egg, soy, nuts


Cakes, muffins

Homemade substitutes from GF/DF/EF/SF mixes

gluten, dairy, egg, soy, nuts



Cereals made from brown rice, quinoa, corn, or granola made from certified gluten-free oats

gluten, nuts


Potato chips

GF chips cooked in ‘safe’ vegetable oils

gluten, nut & soybean oils

Dairy products


Coconut milk, rice milk, flax or sunflower seed milk

dairy, soy, nuts, gluten*



Soy-free, dairy-free margarine blend; olive oil

dairy, nut & soybean oils



Rice cheese

dairy/whey, soy



Coconut milk  yogurt

dairy, soy, nut*


Sour cream, kefir, cream cheese, mayonnaise

[Please share your creative substitutes!]

dairy, soy, egg


Ice cream

Coconut milk yogurt

dairy, soy, nut*


"Hidden egg", baked in other foods

Egg substitute powders

Xanthum Gum

Other common substitutes

gluten, egg, dairy

Breaded Foods

Chicken nuggets, chicken fingers, fish sticks & other breaded foods

Ian’s GF/DF/EF/SF alternatives; homemade GF chicken fingers

gluten, egg, soy, dairy


Spice blends

Spice blends specifically labeled “gluten-free”

gluten, soy lecithin

*Commonly includes carageenan, which for some causes stomach aches and/or digestive upset.
** This is by no means an exhaustive list. In our experience, the top 8 allergens listed below appear frequently in this type of food - but other allergens will appear in some products as well so it is imperative that you always read the label and consult with the manufacturer or your doctor if you have any questions about which products are safe for you.

Last modified on Monday, 12 May 2014 17:23