How do I get enough vitamins if I have a food allergy?

Dee Sandquist
Nutrition & Dietetics

If you have a food allergy, consult a Registered Dietitian who will guide you to include alternate foods to replace the nutrients you are missing in your food allergy food(s). For example, if you have an allergy to wheat, there are an abundance of wheat-free grains such as quinoa, teff, corn and rice. Many alternate forms of foods are now available for foods that cannot be eaten due to food allergies. Many supermarkets will order food by request or you may be able to special order the food through the supermarket if you find a substitute you enjoy.

Even with a food allergy, you can get enough vitamins by eating a well-balanced diet. For example:
  • If you have a milk allergy, you can get calcium by eating canned fish and leafy greens and drinking soy milk.
  • If you have an egg allergy, you can get enough selenium and vitamin B12 from meat and enough folate (the natural form of folic acid) from beans, fruits and leafy greens.
  • If you have a fish allergy, you can get enough niacin and vitamins B6, B12, A and E from meats, grains and beans.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.