Allergy Resources

Main Allergens and Their Common Names

This table provides a list of main allergens, their common names, and foods where they are found.

Allergen Common Names/Forms Examples of Foods
Peanuts Groundnuts, Arachis hypogaea Peanut butter, Asian dishes, baked goods
Tree Nuts Almonds, Walnuts, Cashews, Hazelnuts, Pecans, Brazil nuts Nut butters, granola, trail mix, desserts
Milk Dairy, Lactose, Casein, Whey Cheese, yoghurt, ice cream, baked goods
Eggs Albumin, Egg white, Egg yolk Mayonnaise, baked goods, pasta, dressings
Wheat Gluten, Triticum, Wheat flour Bread, pasta, cereals, baked goods
Soy Soybean, Tofu, Edamame, Soy lecithin Soy sauce, tofu, processed foods, salad dressings
Fish Cod, Salmon, Tuna, Mackerel Fish sauces, sushi, seafood dishes
Shellfish Crustaceans (shrimp, crab, lobster), Mollusks (clams, oysters) Seafood dishes, sauces, soups

Downloadable Guides and Checklists

We provide a selection of essential downloadable guides and checklists to help you manage allergies and intolerances effectively. Click on the links below to access these valuable resources.

  • Emergency Care Plan for Food Allergies:
    This comprehensive emergency care plan outlines the steps to take in case of an allergic reaction, including recognising symptoms and administering medication. Anyone with severe food allergies must have this plan readily available.
    Download PDF
  • Allergic Reaction Emergency Response Checklist:
    This checklist provides a quick reference for responding to allergic reactions, ensuring that you are prepared to act swiftly and effectively in an emergency.
    Download PDF
  • ASCIA Action Plan for Allergic Reactions:
    The ASCIA Action Plan is a detailed document that helps individuals manage allergic reactions. It includes information on symptoms, treatment, and emergency contacts.
    Download PDF
  • Allergy and Anaphylaxis Emergency Plan:
    This plan is designed to help individuals and caregivers respond effectively to allergic reactions and anaphylaxis, providing clear instructions for treatment and emergency contacts.
    Download PDF
  • Allergy and Anaphylaxis Emergency Plan by AAP:
    This emergency plan from the American Academy of Paediatrics provides guidelines for managing allergies and anaphylaxis, ensuring that caregivers are well-prepared.
    Download PDF
  • Free Downloadable Resources from FARE:
    FARE offers a variety of free downloadable resources, including guides on avoiding cross-contact and tips for reading food labels. These resources are essential for anyone managing food allergies.
    Download PDF
  • Your Food Allergy Field Guide:
    This field guide provides essential information for newly diagnosed individuals, including tips for dining out and food label guidance.
    Download PDF
  • Allergy Action Plan Templates:
    These customisable templates allow you to create your allergy action plans tailored to your specific needs, ensuring that you are prepared for any situation.
    Download Templates

Allergen Replacements Table

This document provides a comprehensive table of allergen replacements, including specific replacements for eggs (with measurements), milk, wheat/gluten, peanut butter, and other common allergens. Use this guide to adapt recipes for individuals with allergies or intolerances.

Allergen Replacement Options Notes
Eggs
  • Flaxseed egg: 1 tbsp ground flaxseed + 3 tbsp water (per egg)
  • Chia seed egg: 1 tbsp chia seeds + 3 tbsp water (per egg)
  • Unsweetened applesauce (1/4 cup per egg)
  • Mashed banana (1/4 cup per egg)
  • Aquafaba (3 tbsp chickpea brine per egg)
 Best for baking; acts as a binder. Aquafaba is ideal for meringues or recipes requiring whipped egg whites.
Milk
  • Almond milk, soy milk, oat milk, coconut milk, rice milk
  • Hemp milk, pea protein milk
 Choose fortified options for calcium and vitamin D.
Butter
  • Coconut oil (1:1 ratio)k
  • Vegan butter (store-bought brands like Earth Balance)
  • Olive oil or avocado oil (1:1 ratio)
 Adds a slight coconut flavor; works well in baking and cooking.
Peanut Butter
  • Sunflower seed butter
  • Soy butter, pea butter
  • Tahini (sesame seed paste)
 Nut-free and similar in texture and flavor.
Tree Nuts
  • Sunflower seeds, pumpkin seeds, sesame seeds
  • Seed butters (e.g., sunflower seed butter, pumpkin seed butter)
 Nut-free and similar in texture and flavor.
Wheat/Gluten
  • Gluten-free flour blends
  • Almond flour, coconut flour, oat flour (certified gluten-free)
  • Quinoa, buckwheat, millet, or amaranth
  • Rice noodles, chickpea pasta, lentil pasta
 Adjust liquid ratios as gluten-free flours absorb more moisture.
Fish
  • Plant-based proteins (e.g., tofu, tempeh, seitan)
  • Omega-3 sources: chia seeds, flaxseeds, walnuts
  • Soy sauce or coconut aminos (for fish sauce)
 Replace the nutritional benefits of fish.
Shellfish
  • Mushrooms (e.g., shiitake, oyster mushrooms)
  • Jackfruit
  • Plant-based seafood alternatives (store-bought)
 Mimic the texture of shellfish in recipes.
Soy
  • Coconut aminos (for soy sauce)
  • Almond milk, oat milk, rice milk
  • Chickpeas, lentils, or other legumes
 Replace soy-based proteins like tofu or tempeh.
Sesame
  • Sunflower seed butter, pumpkin seed butter
  • Olive oil, avocado oil
  • Poppy seeds, flaxseeds
 Use as toppings or in recipes.
Mustard
  • Vinegar-based dressings, lemon juice
  • Horseradish or wasabi
 Adds a similar tangy flavor.
Celery
  • Fennel, parsley stems, or bok choy
  • Cucumber or green bell pepper
 Adds crunch in raw dishes.
Lupin
  • Gluten-free flours (e.g., rice flour, almond flour)
 Replace lupin flour in baking.
Sulfites
  • Fresh fruits and vegetables
  • Fresh lemon juice or vinegar
 Avoid dried fruits or pre-packaged foods with preservatives.
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