If intolerant to THIS…eat THAT

In this post I will share with you my best food substitutes to replace problem foods that can lead to intolerance without losing deliciousness. This blog follows my earlier post https://wellnessmethods.com//food-intolerance/  explaining the reasons of food intolerance and how to deal with them.


Gluten and Wheat

Gluten is present in Wheat, Rye and Barley; many processed foods contain gluten. If you are sensitive to Gluten or have an allergy called Celiac disease, always make sure any processed food certifies to be “gluten free” and avoid foods such as Pasta, Couscous, Bread, Flour, Tortillas, Cookies, Cakes, Muffins, Pastries, Cereal, Crackers, Beer, Oats, Gravy, Dressings and Sauces unless they are specifically certified as “gluten-free”.

Just remember, though most people are intolerant to gluten, some people only have a wheat intolerance.

if you are intolerant or allergic to wheat you should  altogether avoid it; it is found in the following most common products: White Flour, Whole Wheat Flour, Durum Wheat, Graham Flour, Triticale, Kamut, Semolina, Spelt, Wheat Germ, Wheat Bran and others less commonly found; rather be safe and go for a wheat free product.

To replace gluten and wheat used in most recipes, you can use other flours such as coconut, buckwheat (is not wheat), almond or bean flour. There are also commercially prepared gluten free flours which usually combine several bean flours including Tapioca, such as Bob’s Red Mill. Also buy Gluten-free Oats as most oats are done in a wheat processing factory and may be contaminated.



Another frequent problem food is dairy. Most people are especially intolerant to the lactose in dairy as they have problems digesting it, due to a missing enzyme called lactase. If you are intolerant, then you can try to eat lactose free dairy, such as aged cheeses, lactose free milk, yogurt and cottage cheese. Or you may want to try sheep or goats milk products. But if you have to avoid dairy all together, then I suggest the following which became my favorites:

  • Instead of Milk, use Almond or Coconut milk. You can prepare both at home from fresh almonds or coconut (1 cup of 6 hrs. soaked nuts, 3 cups of water, blend in strong food processor for 1-2 minutes on high, strain through cheesecloth). When buying commercially, just make sure they are free from additives or sugar.
  • Cheese and cream made with Cashews are delicious, you can buy them processed or make them yourself. I also add nutritional yeast instead of grated cheese to many dishes.
  • Yogurt and kefir made from coconut are great non-dairy options
  • Use coconut oil instead of butter
  • Try ice cream made with non-dairy, non-soy milk alternatives or eat sorbets.

I do not recommend  soy products unless fermented as many people are intolerant to soy. It is highly processed and usually a high inflammatory forming food.



This is especially prevalent in High fructose Corn Syrup (HFCS) and any foods containing it. Avoid all processed foods which may have HFCS in them.

  • Replace corn syrup with non-sugar alternatives (see below).
  • Replace corn chips with vegetable chips



This is another important problem food. Many people are not aware of it and it is also quite tricky as eggs are present in many baked goods. Avoiding processed foods in general is a good basic approach to stay safe.

To replace eggs in home baking:

  • Use ground flax seeds and water (1 tablespoon of ground flax seeds and 3 tablespoons of water to replace 1 egg). I love this as it has very little taste but maintains the binding characteristics of eggs.
  • 1 banana for 1 egg
  • 1 teaspoon of baking soda mixed with 1 tablespoon of white vinegar for 1 egg
  • 1/4 cup unsweetened applesauce in place of one egg
  • Whisk together two tablespoons water, one teaspoon oil (like corn or vegetable oil) and two teaspoons baking powder



As mentioned above and contrary to common belief, Soy is not a healthy product because it’s highly processed and often leads to allergies and intolerance.

Do not use Soy to replace dairy, rather use nut based “milk” products. For vegetarians and vegans, I recommend to replace tofu or other soy-based products with bean or seed products which also provide plenty of protein. Good sources are quinoa, garbanzo beans, lentils and chia seed foods.



Many foods may contain mold such as: Cheese, mushrooms, yeasts, fermented foods, potatoes, vinegar, nuts, dried fruits, raw fruits and vegetables, and pickled or smoked meats.

If you suspect that you are intolerant to mold, it is recommended to avoid or limit them altogether and always make sure those foods come from a reliable source.


Sugar and Artificial Sweeteners

In my post https://wellnessmethods.com//toxicsugaraddiction  there are plenty of great tips on how to replace sugar with healthier alternatives and what sugar does to our health

Here some great sugar substitutes:

  • Stevia
  • Fruit and Vegetables
  • Dates
  • Xylitol
  • Raw honey and Maple syrup



Also called Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols (FODMAP). Some people are intolerant to high FODMAP foods and, if this may be the case, they should be avoided. A list of high and FODMAP foods  and their low FODMAP recommendations can be found here http://www.med.monash.edu/cecs/gastro/fodmap/low-high.html



Salicylate intolerance is also common and as above, the best is to avoid or rotate those foods. Salicylates are derivatives of salicylic acid that occur naturally in plants and serve as a natural immune hormone and preservative, protecting the plants against diseases, insects, fungi, and harmful bacteria. Salicylates can also be found in many medications like Aspirin, perfumes and preservatives. There are a lot of possible problem food which can be found here http://atpscience.com/salicylate-foods-sensitivity-intolerances-and-food-list/


Additives and other foods

Nitrates, MSG, Sulfites, preservatives, coloring and other additives may lead to digestive problems as people are getting more and more sensitive. Also some people are sensitive to Histamines contained in seafood and Methylxanthine which is found in caffeine contained products and chocolate/cocoa. An elimination diet helps to find the culprit.



As you see many foods may be responsible for intolerance and it is often very difficult to find out which foods and if really a food sensitivity exists or something else is the trouble. Not all people have a food intolerance but it is certainly on the rise. The best is to do food testing or to see a nutrition expert who can help you to identify problem areas and if need be, improve your diet. If you suspect that you are allergic to any food and it provides a health risk, you should see a medical professional immediately.

For those who suspect that they are intolerant to above or any other food and have health issues, a cleanse program followed by an elimination and rotation diet has been successful in addressing digestive issues. We would be happy to work with you on identifying possible issues and developing a program adapted to your concerns. Contact us for more information.

If you are interested in our 21 day Transformational Cleanse, let me know, we have a great pre-registration discount of -50%


What are you sensitive or allergic to? Let me know how you are dealing with it.


By: Andrea Caprio

Holistic Nutrition and Wellness coach

Wellness Methods



Wellness Methods offers tailor-made Corporate Wellness programs, Health and Nutrition Coaching for busy people

Copyright Wellness Methods All Rights Reserved. www.wellnessmethods.com Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care professional and is not intended as medical advice. Wellness Methods, its officers, affiliates, employees and Andrea Caprio encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. The entire contents of this document are based upon the opinions of Andrea Caprio and any mentioned sources, unless otherwise noted.