Food allergies & intolerances
A food allergy involves the immune system and can be dangerous; an intolerance (like lactose intolerance) causes discomfort but is not life-threatening. Either way, the goal is to avoid your trigger safely while still getting all the nutrients you need.
Enjoy more
- Safe swaps that replace lost nutrients, e.g. calcium-fortified plant milk if avoiding dairy
- Naturally gluten-free grains if avoiding gluten: rice, quinoa, buckwheat, certified oats
- Seeds (sunflower, pumpkin) as a nut alternative if tolerated
- Plenty of vegetables, fruit and simple home-cooked meals
Limit
- Foods with "may contain" warnings if you have a serious allergy
- Cutting out foods without a proper diagnosis
- Removing whole food groups without replacing their nutrients
A sample day
| Breakfast | Gluten-free oats with fortified oat milk and berries |
|---|---|
| Lunch | Rice bowl with grilled chicken, avocado and vegetables |
| Snack | Apple slices with sunflower seed butter |
| Dinner | Baked fish, potatoes and roasted carrots |
Helpful tips
- Always read ingredient labels, even on foods you buy often; recipes change.
- Tell restaurant staff about your allergy every time you order.
- Add your allergies in Nouri so meal plans and suggestions avoid them.
Check with your doctor
Get suspected allergies diagnosed by a doctor or allergist. If you have been prescribed an adrenaline auto-injector, always carry it.
Get a plan built around thisNouri turns these suggestions into daily menus and a grocery list.
Get the appGeneral guidance for adults, not medical advice.