A to Z Guide to the Foods that Contain Your Food Allergies
Got it! This is a reference guide post with lots of tables. Here's the rewrite:
A to Z Guide to the Foods that Contain Your Food Allergies
You've identified your food sensitivities. You're avoiding wheat, corn, dairy, soy, or eggs.
Then symptoms return, and you have no idea why.
The problem: these ingredients hide in packaged foods under different names. Modified food starch. Maltodextrin. Lecithin. Hydrolyzed vegetable protein. Natural flavoring.
You're eating your allergens without realizing it.
Here's a comprehensive reference guide to every place your trigger foods show up—including the hidden names manufacturers use to obscure their presence.
Why This Matters
Food manufacturers don't make allergen avoidance easy. The same product from two different brands can contain completely different ingredients derived from entirely different sources.
"Natural flavoring" might mean corn derivatives in one product and soy in another. "Modified food starch" could be wheat, corn, or potato—and the label won't tell you which.
This is why reading labels is non-negotiable. Every time. Even for products you've bought before, because formulations change without warning.
The tables below show every common food source and hidden name for the major allergens. Use this as a reference when grocery shopping or reading ingredient lists.
The Big Five Food Allergens
Before we get to the lists, here's why these five foods dominate sensitivity patterns:
Wheat/Gluten: Triggers zonulin release, opens intestinal tight junctions, creates leaky gut. Read more: What Causes a Food Allergy
Corn: Heavily genetically modified, disrupts gut bacteria, inflammatory to most immune systems. Read more: How Corn is Hurting You
Dairy: Casein and whey proteins trigger immune responses, often manifests as skin and respiratory issues.
Soy: Estrogenic activity disrupts hormonal balance, genetically modified, inflammatory.
Eggs: Albumin and other egg proteins are common immune triggers, especially in people with compromised gut barriers.
For complete background on food allergies and sensitivities, read Food Allergy 101.
WHEAT
Foods That Contain Wheat:
| Ale/Beer | Couscous | Kamut | Salad Dressing |
| Baked Goods | Crackers | Licorice | Sauce Mixes |
| Baking Mixes | Doughnuts | Luncheon Meats | Semolina |
| Biscuits | Durum | Macaroni | Snack Foods |
| Bouillon Cubes | Enriched Flour | Matzos | Soup Mixes |
| Bran | Farina | Mayonnaise | Unbleached Flour |
| Bulgur | Frozen Entrees | Pancakes | Waffles |
| Cakes | Gravies | Pasta | Wheat Germ |
| Cereals | Hot Dogs | Popovers | Zwieback |
| Chowders | Ice Cream/Cones | Pretzels/Puddings |
Ingredients That May Contain Wheat:
| Modified Food Starch | Modified Starch | Starch | MSG |
| Thickeners |
GLUTEN
(Includes wheat, barley, rye, oats)
Foods That Contain Gluten:
| Ale/Beer | Doughnuts | Oat | Triticale |
| Baked Goods (with barley, oats, rye, wheat) | Durum | Pasta (with barley, oats, rye, wheat) | Wheat |
| Barley | Enriched Flour | Rye | Wheat Bran |
| Battered Foods | Farina | Sauces | Wheat Germ |
| Breaded Foods | Graham Flour | Semolina | Wheat Starch |
| Bulgur | Kamut | Soups | |
| Cereal (with barley, oats, rye, wheat) | Malt | Snack Foods | |
| Couscous | Malt Beverages/Extract/Flavoring/Syrup/Vinegar | Spelt |
Ingredients That May Contain Gluten:
| Dextrin | Flavorings | Luncheon Meats | Hydrolyzed Vegetable Protein |
| Modified Food Starch | Salad Dressings | Seasonings | Starch |
CORN
Foods That Contain Corn:
| Alcohol | Cookies | Grits | Powdered Sugar |
| Ale/Beer | Corn Flakes | Gum | Preserves |
| Bacon | Cream Pies | Hominy Grits | Puddings |
| Baking Mixes | Fritos | Ice Cream | Salad Dressings |
| Baking Powders | Frostings | Jams/Jellies | Soups |
| Sweet Beverages | Fruit (canned) | Infant Formula | Soybean Milks |
| Bleached Flour | Fruit Drinks | Margarine/Oleo | Syrups |
| Breads & Pastries | Gelatin Desserts | Meats (bologna, sausage) | Tortillas |
| Cakes | Graham Crackers | Peanut Butter | Vinegar (Distilled) |
| Ketchup | Gravies | Popcorn | Wine |
Ingredients That May Contain Corn:
| Dextrose | Modified Food Starch | Gelatin Capsules | Talcums |
| Hydrolyzed Protein | Aspirin | Powders | Toothpaste |
| Maltose | Cough Syrups | Stamps | Vitamins |
| Maltodextrin | Envelopes | Starched Clothing |
Note: High-fructose corn syrup (HFCS) is corn. If you're corn-sensitive, HFCS triggers the same inflammatory responses.
MILK/DAIRY
Foods That Contain Milk:
| Au Gratin | Cookies | Hard Sauces | Sherbet |
| Bavarian Cream | Cream | Ice Cream | Soufflés |
| Bisques | Creamed Foods | Malt/Malted Milk | Soups |
| Bread | Creamed Sauces | Margarine/Oleo | Sour Cream |
| Buttermilk | Cheese | Muffins | Soy Cheese |
| Cakes | Curds | Ovaltine | Tuna (canned) |
| Candies | Custards | Pancakes | Waffles |
| Cereals | Doughnuts | Pie Crust | Yogurt |
| Chocolate | Fritters | Processed Meats | Zwieback |
| Cocoa Drink Mixes | Gravies | Salad Dressings | |
| Chowders | Hash | Scrambled Eggs |
Ingredients That Contain Milk:
| Casein | Lactalbumin | Lactose | Whey Powder |
| Caseinate | Lactoglobulin | Whey |
Ingredients That Suggest Milk May Be Present:
| Caramel Color | Caramel Flavoring | Emulsifier | Natural Flavoring |
SOYBEANS
Foods That Contain Soy:
| Artificial Cheese | Lemonade Mix | Salad Dressing | Tofu |
| Baby Food | Ice Cream | Sauces | Tempeh |
| Candy | Lecithin | Sausage | Tuna (canned) |
| Cereals | Margarine | Seitan | Vegetable Oil/Shortening |
| Coffee Substitutes | Miso | Soups | Worcestershire Sauce |
| Crackers | Peanut Butter | Soy Sauce |
Ingredients That May Contain Soy:
| Bulking Agent | Emulsifier | Gum Arabic | Lecithin |
| Carob | Guar Gum | Hydrolyzed Vegetable Protein | MSG |
Non-Food Products That May Contain Soy:
| Adhesives | Body Lotions | Fabric Finishes | Glycerine |
| Blankets | Enamel Paints | Fertilizer |
EGGS
Foods That Contain Eggs:
| Bavarian Cream | Griddle Cakes | Marshmallows | Sausages |
| Bouillons | Glazed Baked Goods | Meringue | Sherbets |
| Breaded Foods | Hollandaise Sauce | Noodles | Soufflés |
| Cakes | Ices/Ice Cream | Pastas | Specialty Coffee Drinks |
| Egg Substitutes | Macaroni | Pancakes/Mixes | Tartar Sauce |
| Fritters | Macaroons | Puddings | Waffles/Mix |
| Frostings | Malted Cocoa Drinks | Processed Meat Products | |
| French Toast | Mayonnaise | Sauces |
Ingredients That Contain Eggs:
| Globulin | Lysozyme | Ovalmucin | Vitellin |
| Livetin | Ovalbumin | Ovovitellin |
Ingredients That Suggest Eggs May Be Present:
| Binder | Coagulant | Emulsifier | Lecithin |
How to Use This Guide
1. Print or save this page. Keep it accessible when grocery shopping or meal planning.
2. Read every label, every time. Formulations change without warning. A product that was safe last month might contain your allergen today.
3. When in doubt, contact the manufacturer. If an ingredient list includes "natural flavoring," "modified food starch," or other ambiguous terms, call the company and ask specifically what the ingredient is derived from.
4. Cook from whole foods. The safest way to avoid hidden allergens is to buy single-ingredient foods (meat, vegetables, fruits, nuts, seeds) and prepare meals yourself.
5. Be skeptical of "allergen-free" marketing. "Gluten-free" doesn't mean corn-free or soy-free. "Dairy-free" doesn't mean egg-free. Read the actual ingredient list, not the front-of-package claims.
Beyond Avoidance: Healing the Root Cause
Avoiding trigger foods prevents symptoms. But it doesn't address why you developed sensitivities in the first place.
True resolution requires restoring gut health, repairing intestinal permeability, and rebalancing immune function. For comprehensive guidance on gut healing and anti-inflammatory nutrition, visit the Fuel Your Body pillar page.
And if you're dealing with digestive issues related to food sensitivities, read What You Should Not Be Eating When You Have IBS for specific elimination strategies.
Need help identifying hidden food allergens or creating a personalized elimination protocol? Dr. JJ Gregor uses Applied Kinesiology and comprehensive testing to diagnose food sensitivities in his Frisco, Texas practice. Schedule a consultation to uncover what you're reacting to.
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