Getting Enough Fibre Despite Multiple Food Allergies

Dark leafy greens are a great source of fibre

Dark leafy greens are a great source of fibre

Question
According to my Naturopathic Doctor, I’m allergic to gluten, dairy, eggs, sesame among other foods. How do you ensure enough fibre content and nutrients in your diet with such a restrictive diet?

Answer
You are right!  Having multiple food allergies can be overwhelming, so I am glad that you are working with a Naturopath. It’s important to have someone who can provide you with dietary guidance and order the necessary blood work and other procedures to ensure that you are absorbing nutrients from food and meeting your nutritional needs.

Choosing foods that don’ interfere with multiple food allergies requires careful planning in order to eat well and nourish your body; however, rest assured, it can be done!  In three words: Eat real food.  Find solace in the outside aisle of your natural food market (like Pomme!).

You can get all of the nutrients and fibre your body needs by consuming whole foods like vegetables and fruit, gluten-free whole grains and foods made with gluten-free whole grains and flours, fish, meat and poultry and/or if vegetarian - legumes, beans, nuts and seeds (except sesame in your case), and healthy fats from olive, canola, walnut, avocado and flax oils among others.

For a consistent, reliable source of calcium, use a fortified milk-alternate like soy, almond or other beverage – just know that not all “milks” are created equal and will have varying protein and vitamin/mineral content.

For you, making your own dressing and sauces may be the best way to go because many of the commercially-prepared ones will likely contain at least one of the allergens you are avoiding.

When it comes to fibre, you will find that many gluten-free whole grains and flours like brown rice, pure oat, buckwheat, amaranth and others have a better nutritional profile than wheat. You have to be label-savvy and avoid products made solely from white rice flour and starch, but you can definitely find gluten-free products on the market that contain good nutrition. Again, think outside aisle. 

Try baking your own gluten-free bread, wraps, muffins, pastries, pancakes and more.  It is a science, but with a bit of know-how and a good recipe, you can make delicious and nutritious gluten, dairy and egg-free baked goods at home.

I recommend continuing to work with your Naturopath and consult with a Registered Dietitian who can take a detailed look at your dietary intake and individual needs. Thank you for your question. Wishing you the very best of health.

Yours in health,
Areli Hermanson, RD
Dietitian consultant to Pomme Natural Market


Health science changes quickly.  The information contained in this material should not be misconstrued as medical advice. Always consult with your doctor or trusted health provider to determine what is best for you.