Top 9 Allergens The top 9 allergens are: dairy wheat eggs soy peanuts tree nuts fish shellfish sesame. Where to Shop Wondering where to find groceries for special dietary needs? Allergy Friendly Products Non-Dairy Milk — Choose a non-dairy milk that works for your specific needs. You could use coconut milk, hemp milk, oat milk, or flax milk.

Vegan Buttery Spread — We like Earth Balance Soy Free Vegan Buttery Spread. It has a great buttery flavor, and it works well in both sweet and savory recipes. Gluten Free Bread — There are several brands of gluten free bread that are also egg free.

You will need to call and make sure that whatever brand of bread you choose is safe for your family. Dairy Free Cheese — We like Daiya sliced dairy free cheese as well as the dairy free shreds.

Certified Gluten Free Oats — Make sure your oats are certified gluten free to avoid cross contamination with wheat. A brand to check out is GF Harvest, which is available on Amazon. Substitutions You may need to make some substitutions to this meal plan, depending on your personal dietary needs.

Feel free to use any non-dairy milk, cheese, or vegan buttery spread that you like. Allergic to garlic or onions? You will have to use different aromatic ingredients to add flavor.

Fresh herbs are a great choice! Try livening up your dishes with fresh cilantro, parsley, rosemary, or sage. If you would like to avoid legumes, you can use a different protein or veggie instead. For example, instead of lentil curry, you could make chicken curry. Day 1 Breakfast: Buttery Coconut Granola — This easy granola is great for enjoying with non-dairy milk or yogurt and fresh fruit.

Day 2 Breakfast: Dairy Free Yogurt Parfait with Fruit and Granola — A yogurt parfait is an easy way to start your morning. Day 4 Breakfast: Apple Cinnamon Millet Porridge — If you like a warm and cozy breakfast, this millet porridge is for you!

Day 5 Breakfast: Chocolate Overnight Oats — Overnight oatmeal is one of my favorite make ahead breakfasts. Day 7 Breakfast: Sweet Potato Breakfast Skillet with Sausage — A warm skillet with finely chopped potatoes, sweet potatoes, onions, and savory sausage is the perfect weekend breakfast.

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Tom Horton Tom Horton is a resident health expert for CBS Essentials, with deep experience in topics ranging from chronic conditions to health-care devices to diet options.

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Biden protects Palestinian immigrants in the U. Food intolerances are different from food allergies. The latter involves an immune response that can be very dangerous.

If you suspect a true food allergy, we encourage you to discuss this with your health care practitioner or allergist.

In this elimination diet plan, we map out a week of easy meals and snacks with delicious flavors. What didn't we include? We left out the top eight foods most commonly associated with food intolerances, food sensitivities and food allergies—milk, eggs, tree nuts, peanuts, wheat, soy, fish and shellfish.

We set this plan at 1, calories a day but included modifications to make it 1, calories or 2, calories, depending on your needs. A food elimination diet is a systematic approach used to identify food sensitivities.

Food elimination diets can take on many different forms. In this plan, we excluded foods that contain the eight most common allergens.

Still, if you strongly suspect that, for example, dairy is the culprit and choose to replace dairy items with nondairy alternatives, you can modify this plan as needed. There's also something called the low-FODMAP diet, which is an elimination diet most often used to help people diagnosed with irritable bowel syndrome IBS.

The low-FODMAP diet limits certain types of carbohydrates that can cause gastrointestinal distress in those with IBS.

It's important to note that while the elimination diet we lay out here does leave out certain high-FODMAP foods—like milk and wheat—there are other high-FODMAP foods that we include—like onions and beans.

So if high-FODMAP foods are the root of your intolerances, this elimination diet might make your symptoms worse. In this case, you'll want to work with a registered dietitian who is knowledgeable in IBS and the low-FODMAP diet and who can tailor it to your needs.

If you're wondering how to start an elimination diet, we would first recommend that you meet with a registered dietitian who can help safely guide you through the process. They will discuss your current diet and symptoms and help you think about what your possible food triggers may be.

Then, they will likely advise you to completely avoid those trigger foods for at least two weeks, which is where this meal plan can come in handy.

You can use this plan as a guide and template for what to eat or not to eat and adjust it according to your individual needs. After the designated elimination phase, the next phase is reintroduction, where you introduce one possible food trigger back into your diet at a time.

You should space out these reintroductions by at least three days, so it's easier to determine what trigger foods cause what symptoms. It can be very helpful to keep a food symptoms diary during this time. This means you'll keep track of what you eat as well as what symptoms you're having and when.

The foods to avoid on an elimination diet are very individualized. Some people may want to start by avoiding lactose , the carbohydrate found in some dairy products, as it's the most common food intolerance. Other people suspect gluten , the protein in wheat, may be causing their symptoms.

Here are the top eight allergen categories and what foods they include. Milk , including dairy products like yogurt, kefir, butter, cheese, cottage cheese, creamer, half-and-half, sour cream, ice cream, whey or dairy-based powders, any packaged products made with dairy and more.

Eggs , including foods made with eggs like some mayonnaise brands, baked goods, egg-based powders and more. Tree nuts , including almonds, walnuts, pistachios, cashews, pecans, pralines, pine nuts, nut butters, nut milk beverages, nut extracts or pastes and more.

Peanuts , including peanut butter, peanut oil, peanut flour and more. Wheat , including wheat-based bread, cereal, pasta, breadcrumbs, crackers, flours, bulgur, farro, matzoh meal, seitan, wheatgrass, wheat germ oil and more.

Soy , including soy sauce and tamari, edamame, tofu, tempeh, miso, soy milk, soy yogurt, soy ice cream, soy oil and more. Fish , including salmon, tuna fresh or canned , tilapia, bass, anchovies, sardines, haddock, pollock, swordfish, trout and more.

Shellfish , including crabs, crawfish, lobster, shrimp, prawns, clams, mussels, oysters, scallops and more. While you may end up cutting out quite a lot of foods during an elimination diet, there are still so many delicious items you do get to eat!

Here are just some of the foods you'll find in this meal plan:. Fruits and veggies and plenty of them!