hypoallergenic diet for adults
Menu for a week for a hypoallergenic diet for adults with recipes and nutritionist reviews. Together with expert nutritionist Natalya Igoshina, we discussed what you can and cannot eat on a hypoallergenic diet, what results can be achieved and for whom the diet is suitable.

First, let’s understand what an allergy is. An allergy is an overreaction of the immune system to an allergen. Hence such unpleasant symptoms as sneezing, runny nose, itching, redness, etc.

Animal dander, dust, insect stings, or plant pollen can provoke an allergic reaction, but food allergies remain the most common. An undesirable reaction can often provoke products with a high content of fats and proteins (proteins)1.

If you have symptoms of a food allergy and the results of laboratory tests, your doctor may prescribe an individual specialized diet. However, even if there are no results of the examination, the specialist can prescribe a hypoallergenic diet approved by Russian doctors. It is suitable for people with different types of allergies (food, household, medicinal) and allows you to recover in a short period of time.2.

What can be done on a hypoallergenic diet for adults

The best solution for every allergy sufferer is the habit of keeping a food diary on a daily basis. It is recommended to write down in detail each meal, drinks and medications. Such records will help identify possible allergens.

Below is a list of conditionally safe products. These products are practically free of allergens and do not interfere with digestion. Due to the large amount of fiber and starch, the products are digested in a neutral environment, without irritating the stomach and reducing the allergic reaction. However, in some cases, even products from the above list can cause allergies.3.

List of conditionally safe foods for a hypoallergenic diet:

  • Turkey, beef, rabbit, veal, lean pork;
  • Liver (tongue, kidneys, liver);
  • Soups (secondary broth, vegetarian or low-fat meat broth);
  • Vegetable oil (olive, sunflower);
  • Butter;
  • Groats (rice, quinoa, amaranth, buckwheat, legumes);
  • Pasta;
  • Potatoes;
  • Sour-milk products with low fat content, without added sugar and fruits (fermented baked milk, natural yogurt, curdled milk, kefir, cottage cheese);
  • Buckwheat, rice, cornbread;
  • Green vegetables (broccoli, olives, turnips, zucchini, dill, lettuce, parsley, cucumbers, white cabbage);
  • Green fruits and berries (white cherries, gooseberries, pears, apples, white currants, avocados);
  • Drinks (tea, rosehip broth, compote and fruit drink from dried apples, pears and prunes, chicory, still mineral water)

Preferred cooking methods: steaming, boiling, baking and stewing. You should also avoid fried foods and deep-fried foods.

What not to do on a hypoallergenic diet for adults

The basic principle of an antihistamine (hypoallergenic) diet is to exclude those foods that can become a source of an allergic reaction. The gradual removal of various products from the daily menu will identify the main groups of allergens and eliminate the likelihood of relapse.3.

List of foods prohibited on a hypoallergenic diet:

  • Milk and dairy products with high fat content.
  • Hard cheeses, eggs (especially yolks);
  • Seafood, fish, caviar;
  • Smoked and canned foods;
  • Industrial sausages and frankfurters;
  • Vegetables, fruits and berries of red and orange color (citrus fruits, apples, strawberries, red currants, raspberries, melons, pineapples, watermelons, tomatoes, red peppers, carrots, radishes, pumpkins, eggplants, beets,);
  • Poultry meat (goose, duck, chicken);
  • Mushrooms;
  • Seasonings (ketchup, vinegar, horseradish, mayonnaise, mustard);
  • Chocolate, industrial confectionery;
  • Yeast, puff pastry products, fresh and rich pastries;
  • Honey;
  • Nuts, dried fruits, peanuts;
  • Coffee, cocoa;
  • Alcohol;
  • Sweet drinks with gas;
  • Products with a large number of flavors, stabilizers, flavor enhancers and dyes.

Weekly menu for a hypoallergenic diet for adults with recipes

Thinking through your individual menu, you must take into account individual allergic reactions. Secondly, you need to remember about “cross-allergy”. So, for example, if you have an allergic reaction to coffee, then most likely a similar reaction can occur to legumes. With an existing reaction to cow’s milk, the body can react in the same way to veal, soy, as well as products that contain bovine gastric enzyme.4. Be sure to consider these factors and carefully monitor the body’s reaction to such products.

Day 1

Breakfast: flaxseed porridge with fruit puree, crackers made from green buckwheat flour, rosehip broth;

Dinner: soup with meatballs on the second broth, salad with fresh cucumber and herbs, rice cakes;

Dinner: baked potatoes with herbs and butter, baked turkey fillet, broccoli, fresh herbs.

Green buckwheat crackers recipe

Ingredients:

  • Green buckwheat flour – 4 tablespoons;
  • Baking powder – 0,5 tsp;
  • Warm water – 5 tablespoons;
  • Sunflower oil – 2 tablespoons;
  • Spices, salt – to taste.

Cooking:

  1. Knead all the ingredients into a homogeneous dough.
  2. Roll out the dough into a thin layer between two sheets of baking paper.
  3. Bake in an oven preheated to 180 degrees for about 25 minutes.

Day 2

Breakfast: hercules on water with banana, chicory with rice milk;

Dinner: turkey broth with rice noodles, buckwheat bread with avocado;

Dinner: cabbage stew with rabbit, cornbread, pear compote.

Day 3

Breakfast: buckwheat with olive oil, bread with turkey liver pate, green tea;

Dinner: lentil puree, turkey nuggets, bread;

Dinner: quinoa, boiled beef tongue, fresh cucumber, olives.

turkey nuggets recipe

Ingredients:

  • Turkey fillet – 2 pcs.;
  • Corn flakes without sugar – 140 gr.;
  • Rice flour (corn, buckwheat) – 30 gr.;
  • Vegetable oil – 4 tablespoons;
  • Dried herbs – to taste;
  • Salt – to taste.

Cooking:

  1. Grind corn flakes into crumbs. Add flour and spices to cereal.
  2. Cut the turkey into portions, pour over with oil, add spices and salt.
  3. Sprinkle each piece of fillet with breadcrumbs.
  4. Put the breaded turkey fillet on baking paper and bake in the oven for about 20 minutes.

Day 4

Breakfast: corn porridge with rice milk, grated currants;

Dinner: steamed beef cutlets, fresh herbs, durum pasta with olive oil;

Dinner: baked turkey, buckwheat bread, salad of fresh vegetables and herbs, homemade compote of dried apples and pears.

Day 5

Breakfast: chickpea flour omelet with broccoli and green beans, tea;

Dinner: stewed potatoes with beef, buckwheat bread, fresh cabbage and cucumber salad dressed with linseed oil;

Dinner: zucchini pancakes with natural yogurt and herbs, baked turkey, fruit drink.

Recipe for chickpea flour omelet with broccoli and green beans

Ingredients:

  • Chickpea flour – 100 gr.;
  • Water – 150 ml;
  • Broccoli – 100 gr.;
  • Green beans – 100 gr.;
  • Salt, spices to taste.

Cooking:

  1. Stew vegetables in a small amount of water until half cooked.
  2. Add water to chickpea flour. Mix thoroughly without leaving lumps.
  3. Add salt and spices to the chickpea mixture.
  4. Pour the vegetables with the chickpea mixture and simmer for about 10 minutes with the lid closed. Can be baked in the oven.

Day 6

Breakfast: red lentils with boiled egg, frozen currant and gooseberry tea;

Dinner: buckwheat with pork and vegetables, bread, fermented baked milk;

Dinner: mashed cauliflower and broccoli, steamed turkey meatballs, sliced ​​fresh cucumber and microgreens.

Day 7

Breakfast: pear biscuit, cottage cheese, chicory with rice milk;

Dinner: potato casserole with ground beef, bread, fresh cucumber slices, olives and fresh herbs;

Dinner: beef medallions baked in the oven with zucchini, bread, kefir.

Pear biscuit recipe

Ingredients:

  • Chickpea flour – 100 gr.;
  • Green buckwheat flour – 25 gr.;
  • Baking powder – 0,5 tsp;
  • Water – 50 ml;
  • Sugar – 1 tsp;
  • Pear – about 300 gr.

Cooking:

  1. Combine flour and baking powder. Add oil and water – knead the dough.
  2. Roll out the dough between two sheets of paper.
  3. In the center of the rolled dough in a circle, we begin to lay out the filling.
  4. Wrap the edges of the dough with paper up to create sides.
  5. Preheat the oven to 180 degrees. Bake the galette for approximately 40 minutes.

Results of the diet

First of all, a hypoallergenic diet helps to identify food allergens and further limit their consumption.

By following simple rules in nutrition, the risk of a second allergic reaction is reduced, which means that you do not have to drink antihistamines again.

A hypoallergenic diet allows you to normalize the work of the gastrointestinal tract, improve the general condition of the body, remove allergens.

Dietitian Reviews

– A hypoallergenic diet is one of the most effective and simple ways to eliminate allergy symptoms: reduce the manifestation of skin rashes, negative symptoms from the gastrointestinal tract and ENT organs, and reduce the increased production of mucus. This is the most commonly used diet in my practice.

It is very important that the diet is made individually, taking into account your history – says nutritionist Natalya Igoshina.

Popular questions and answers 

Natalya Igoshina, an ultrasound doctor and nutritionist, shared answers to popular questions regarding a hypoallergenic diet.

How long should a diet be followed?

– If you have had allergic manifestations, it is necessary to identify the causally significant allergen and categorically exclude it for at least 6 months. At the same time, it is desirable to limit 9 food groups: citrus fruits, milk protein, fish, seafood, nuts and peanuts, soybeans, cereals, chocolate. What we mean by the word “limit”: do not eat kilograms of strawberries, snack on a handful of nuts, do not drink glasses of whole milk every day. And be sure to keep a food diary. How it’s done?

We start a notebook with three columns: the date, what we ate (we write down all the food and medicines), reactions. If the condition has changed / worsened, then we look at what was in the diet for 72 hours before the deterioration. This is one of the most reliable ways to identify an allergen.

Should people who are prone to allergies give up gluten and dairy products without getting tested?

“I recommend to my patients to refuse gluten and dairy products in the acute period until there is laboratory confirmation of allergies, as they are products that support chronic inflammation.

Can vitamin deficiency develop with a hypoallergenic diet?

– With a properly selected balanced diet, which includes a sufficient amount of local vegetables, fruits and herbs, this is unlikely.

What threatens non-compliance with a hypoallergenic diet?

– A decrease in the quality of life, as the manifestations of allergies will become more frequent.

Sources:

  1. Gromov D.A., Borisova A.V., Bakharev V.V. Food allergens and methods for producing hypoallergenic foods//Technology and technology of food production. 2021. https://cyberleninka.ru/article/n/pischevye-allergeny-i-sposoby-polucheniya-gipoallergennyh-pischevyh-produktov/viewer
  2. Makarova S.G., Vishneva E.A., Lavrova T.E., Petrovskaya M.I. Food allergy: strategy and tactics of managing patients from the point of view of evidence-based medicine//Issues of modern pediatrics. 2014 https://cyberleninka.ru/article/n/pischevaya-allergiya-strategiya-i-taktika-vedeniya-bolnyh-s-tochki-zreniya-dokazatelnoy-meditsiny/viewer
  3. Kalinkina V.A. Children and allergies//Health of Yugra: experience and innovation.2019. https://cyberleninka.ru/article/n/deti-i-allergiya/viewer
  4. Revyakina V.A. The problem of food allergy at the present stage // Nutrition. 2020 https://cyberleninka.ru/article/n/problema-pischevoy-allergii-na-sovremennom-etape/viewer
  5. Guli Shaykhova, Dilafruz Abdulaeva. Allergens in food, food allergen management//Society and innovation.2021. https://cyberleninka.ru/article/n/allergeny-v-produktah-pitaniya-upravlenie-pischevymi-allergenami/viewer

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