Quick Answer
Celiacs can generally eat soy protein as long as it is not contaminated with gluten. Soy protein is naturally gluten-free, but cross-contamination is possible during processing. Celiacs should look for soy protein and soy-based products that are certified gluten-free to ensure safety.
What is Celiac Disease?
Celiac disease is an autoimmune disorder triggered by consuming gluten, a protein found in wheat, barley and rye. In celiacs, gluten triggers immune system damage to the small intestine, leading to an inability to absorb nutrients from food properly. This can cause symptoms like diarrhea, abdominal pain, bloating, weight loss, fatigue and anemia. The only treatment for celiac disease is adhering to a strict lifelong gluten-free diet, avoiding all foods and products containing wheat, barley or rye.
Gluten-Free Diet for Celiacs
The gluten-free diet is challenging because gluten is found in many common foods and products. Some examples of foods containing gluten that must be avoided include:
- Bread, pasta, baked goods made with wheat, barley or rye
- Beer and ales
- Some oats (unless certified gluten-free)
- Wheat-based cereal and granola
- Pasta
- Cookies, cakes and pies
- Breaded foods
- Beer and ales
- Soy sauce
- Salad dressings and sauces thickened with wheat flour
In addition to avoiding obvious gluten-containing grains, celiacs also have to watch out for hidden sources of gluten from cross-contamination. Gluten can sneak into foods during processing and preparation. For example, chips and fries cooked in the same oil as breaded items may pick up traces of gluten.
Following a Gluten-Free Diet Safely
To follow a gluten-free diet properly, celiacs should:
- Read all food labels carefully
- Look for “gluten-free” labels
- Avoid foods with questionable ingredients like “natural flavors”
- Shop at stores with gluten-free sections
- Cook more meals at home
- Ask about preparation methods in restaurants
Cross-contamination is a constant concern. Even tiny amounts of gluten from shared utensils, surfaces, or oils during cooking can be an issue.
Soy as a Gluten-Free Food
Soybeans and soy-based foods are naturally gluten-free. Soy can be a nutritious replacement for gluten-containing items made with wheat, barley and rye. Some examples of soy foods include:
- Tofu
- Tempeh
- Edamame
- Soy milk
- Soy yogurt
- Soy flour
- Textured vegetable protein (TVP)
- Soy protein isolates
However, in processed foods, soy protein and other soy ingredients may come into contact with gluten-containing grains. Cross-contamination can occur if they are produced on shared equipment.
Is Soy Protein Gluten-Free?
Soy protein is naturally gluten-free. However, in processed foods, soy protein isolates, textured soy protein, soy flour or other soy-derived ingredients may be contaminated with gluten. This is especially likely if they are produced in facilities that also process wheat or other gluten grains.
Some ways soy protein could become contaminated include:
- Being processed on equipment recently used for gluten-containing ingredients
- Being transported in containers previously used for gluten-containing foods
- Being processed in facilities that also handle gluten products, leading to airborne flour dust contamination
So while soy itself does not contain gluten, there are opportunities for cross-contact during harvesting, transporting and manufacturing.
Checking for Gluten-Free Certification
To ensure the soy protein and soy-based products they consume are gluten-free, celiacs should check labels for a gluten-free certification.
Some programs that certify products as gluten-free include:
- Gluten-Free Certification Organization (GFCO)
- Celiac Sprue Association (CSA)
- National Celiac Association
Products bearing these symbols have been tested to verify they contain less than 10-20 parts per million of any gluten protein. This is the accepted standard for labeling items gluten-free.
Other Tips for Choosing Certified Gluten-Free Soy
- Look for the gluten-free label on the back of packs, not just on the front
- Call or email manufacturers to ask about their gluten-free practices if uncertain
- Look for soy protein made in dedicated gluten-free facilities
Soy Protein Ingredients to Look For
When shopping for gluten-free soy protein products, celiacs should look for these isolated and concentrated forms of soy protein:
- Soy protein isolate
- Soy protein concentrate
- Textured soy protein
- Hydrolyzed soy protein
As long as these soy-derived proteins carry gluten-free certification, they should be safe for celiacs to consume.
What About Soy Sauce?
Traditional soy sauce is fermented using wheat, and is therefore not gluten-free. However, tamari sauce is a gluten-free form of soy sauce, as it contains no wheat. When cooking Asian dishes, celiacs should use certified gluten-free tamari instead of regular soy sauce.
Is Soy Milk Gluten-Free?
Plain soy milk with no added ingredients is naturally gluten-free. However, some flavored varieties may contain malt or barley extracts. So when choosing soy milk, celiacs should again look for gluten-free certification to ensure safety.
Other Tips for Picking Gluten-Free Soy Milk
- Choose plain or unsweetened soy milk
- Avoid artificially flavored varieties
- Look for brands made in gluten-free facilities
- Call manufacturers to ask about their protocols
Making homemade soy milk using certified gluten-free soybeans is another safe option.
What About Meat Alternatives Made with Soy?
Many popular meat alternatives and faux meats, like veggie burgers and soy crumbles, contain soy protein. As with other processed soy-based products, celiacs need to check labels and product information carefully.
Cross-contamination is a concern, especially for meat alternatives made by major food manufacturers that also handle gluten-containing cereals and grains. Calling companies directly for sourcing information may be necessary.
Some trusted gluten-free meat alternative brands include:
- Upton’s Naturals
- Beyond Meat
- Gardein
- Morningstar Farms
But as always, double-check packaging for gluten-free certification symbols and read labels diligently before consuming.
Cooking Gluten-Free with Soy at Home
Cooking more meals at home using naturally gluten-free ingredients like soy is an excellent way for celiacs to avoid contamination. Here are some simple recipe ideas featuring soy:
Tofu Scramble
- Drain and crumble 1 block firm tofu
- Saute tofu with onions, peppers and spices
- Add 2 whisked eggs and scramble everything together
- Serve with gluten-free toast or potatoes
Edamame Salad
- Boil 1 bag frozen edamame per package directions
- Drain, rinse with cold water and chill
- Toss edamame with chopped veggies, gluten-free dressing and quinoa
Veggie & Soy Protein Stir-Fry
- Mix 1 cup soy protein crumbles with stir-fry sauce
- Stir-fry mixture with fresh vegetables like broccoli, carrots, bell peppers and snap peas
- Serve over gluten-free rice noodles or brown rice
Cooking with versatile soy ingredients allows celiacs to enjoy an array of naturally gluten-free, meatless meals.
Potential for Allergic Reactions
While soy is safe in terms of gluten for most celiacs, some individuals may have sensitivities or allergies to soy proteins. Reactions are more common in children. Possible symptoms include:
- Rash or itchy skin
- Digestive problems
- Runny nose
- Wheezing
Celiacs who experience adverse reactions after eating soy should consult an allergist. Discovering soy allergies early and avoiding soy exposure helps prevent dangerous anaphylactic reactions.
Other Tips for Following a Soy-Free, Gluten-Free Diet
For celiacs with both soy and gluten restrictions, it’s extra important to read labels diligently. Some suggestions include:
- Look for top 8 allergen labeling calling out soy
- Avoid Asian foods, veggie meats, processed foods where soy is common
- Shop at grocers with extensive allergen-free sections
- Cook more foods made with naturally soy- and gluten-free ingredients like fruits, vegetables, eggs, meats, rice, quinoa, corn, millet, etc.
With careful label reading and proper cooking techniques, it’s possible for celiacs with multiple food allergies to avoid both gluten and soy.
Can Celiacs Safely Eat Soy Protein? The Bottom Line
For most celiacs, soy protein and soy-based foods are safe to eat as part of a gluten-free diet, provided they are not contaminated with gluten grains. When choosing manufactured soy products, checking for “gluten-free” certification is crucial to avoid cross-contact with gluten during processing. Celiacs with soy allergies as well as gluten intolerances need to be extra vigilant about label reading and sourcing soy-free foods. But with proper precautions, soy protein can be a nutritious addition to a gluten-free diet for many celiacs.
Frequently Asked Questions
Is soy sauce gluten-free?
No, regular soy sauce contains wheat and is not safe for celiacs. Tamari gluten-free soy sauce is a good alternative.
Can celiacs eat soy milk?
Yes, plain soy milk is safe. But flavored varieties may contain malt or wheat extracts, so check for gluten-free certification.
Is tofu gluten-free?
Plain tofu made only with soybeans and water is naturally gluten-free. But flavored tofu may contain unsafe ingredients.
Are meat alternatives with soy protein gluten-free?
They may be, but celiacs should check labels carefully since cross-contamination during manufacturing is a risk in facilities handling multiple allergens.
What about soy sauce substitutes like coconut aminos?
Coconut aminos are a popular gluten-free, soy-free alternative to soy sauce. They add salty flavor to dishes without wheat or soy.
Conclusion
Celiacs can safely eat soy protein as part of a gluten-free diet, provided they choose certified products that are not cross-contaminated. When purchasing processed soy foods, checking for third-party gluten-free certification is advised. Celiacs with soy allergies as well as gluten-intolerance need to be extra vigilant about label reading and finding soy-free alternatives. But for most celiacs, soy and soy protein can be delicious and nutritious additions to an otherwise restrictive gluten-free diet. With proper precautions when selecting and preparing foods, soy protein is generally considered safe for consumption for those with celiac disease.