Can I follow a plant-based diet if I’m allergic to nuts?
In a word: yes. But let’s break it down, shall we? For starters, if it’s just peanuts – technically a legume – that are the problem, this leaves an array of nutrient-jammed tree nuts, such as cashews, walnuts and almonds, for you to experiment with. All nuts a no-no? ‘For creamy plantbased sauces that would usually call for cashews, tofu is a fantastic substitute, providing protein and micronutrients, such as calcium and iron,’ explains dietitian Sam Gould. Her advice? Choose as wide a range of plant-based protein sources as possible in order to maximise your chances of getting the nutritional diversity you need. ‘Thankfully, there are many out there, such as beans, seeds, seitan, lentils, mycoprotein, soya products, chickpeas and peas,’ she says. As for nuts’ other nutrients, you’ll often be able to find them in another food source or supplement. Gould advises getting your omega-3 fatty acids from flax or chia seeds, and, if you can’t eat selenium-rich Brazil nuts, taking a mineral supplement. Speak to a dietitian or GP if you’re worried, but by maintaining a varied and balanced diet, including fortified cereals and plant milks, you’ll be golden.