10 foods allergy sufferers should try

Instead, try some of these lower risk alternatives to the most common food allergies, including milk, eggs, peanuts and soy.

Apples and applesauce
In addition to vitamin C, pectin (a soluble fiber), potassium and important phytochemicals, apples contain high amounts of quercetin, which can help reduce allergy symptoms.

Cruciferous vegetables
Vegetables such as broccoli, cauliflower, Brussels sprouts and cabbage greatly assist the process of removing toxins from the body.

Quinoa
Quinoa's high protein content (12 percent to 18 percent) and balanced set of essential amino acids make it a complete source of protein. Quinoa is a good source of dietary fiber, phosphorus, magnesium and iron.

Lentils
Lentils are loaded with iron, protein and folic acid. One cup has 16 grams of fiber -- six times more than a serving of Metamucil.

Sweet potato
Nutritious and rich in complex carbohydrates and fiber, sweet potatoes are a member of the morning glory family. They are brimming with carotenoids, vitamin C, potassium, fiber and vitamin B-6, which all contribute to reduced inflammation.

Avocado
Avocados can be an ideal source for healthful fat. It's also a natural anti-inflammatory because it has a high amount of vitamin B-6 and magnesium.

Dulse
A red seaweed that is salty when it's dry and slippery when you start to chew. It's high in iodine, which is good for the thyroid. It also has calcium, potassium, magnesium, iron and other vitamins and minerals.

Rice milk
Though rice milk is low in protein, it's a popular alternative for those who avoid cow's milk because they are lactose intolerant.

Salba seeds
They're rich in omega 3 fatty acids, dietary fiber, antioxidants, magnesium, folate, calcium and iron, as well as vitamins A and C.

Figs
Packed with potassium and containing more calcium than orange juice, sweet figs beat candy for an instant sugar fix. Figs are high in soluble fiber, which can relieve constipation.