As more people adopt plant-based diets or need to avoid soy and dairy due to allergies or intolerances, it becomes important to know what foods are free of these common allergens. This article provides a comprehensive overview of soy-free and dairy-free food options.
Why Avoid Soy and Dairy
There are a few key reasons why someone may need or choose to avoid soy and/or dairy:
- Dairy allergy or intolerance – lactose intolerance is common, and milk protein allergy affects 2-3% of infants and young children.
- Soy allergy – affects 0.4% of children and 0.3% of adults.
- Adopting a vegan or plant-based diet – vegans do not consume any animal products, including dairy.
- Phytoestrogen content of soy – some avoid soy due to its phytoestrogen content.
- Preference for plant-based or whole foods diet – some people simply prefer to focus on plant foods for health or environmental reasons.
Dairy-Free Food Options
When eliminating dairy from your diet, it’s important to ensure you are still meeting your nutritional needs, particularly for calcium, vitamin D and vitamin B12. Here are some common dairy-free food options:
Dairy-Free Milks
- Soy milk
- Almond milk
- Oat milk
- Coconut milk
- Rice milk
- Hemp milk
Choose unsweetened varieties fortified with calcium and vitamins D and B12.
Yogurt Alternatives
- Soy yogurt
- Coconut yogurt
- Almond yogurt
- Oat yogurt
Opt for unsweetened, calcium-fortified varieties.
Cheese Substitutes
- Nut-based cheeses like almond or cashew
- Soy-based cheese products
- Nutritional yeast
Check labels for calcium content.
Other Dairy Substitutes
- Plant-based ice creams and frozen desserts
- Vegan butter spreads (look for vitamin fortification)
- Plant-based creamers
Naturally Dairy-Free Foods
- Fruits and vegetables
- Beans, lentils, nuts and seeds
- Whole grains like brown rice, quinoa and oats
- Tofu and tempeh
- Oils like olive, avocado and coconut
Focus on eating a balanced diet with a variety of these wholesome, dairy-free foods.
Soy-Free Food Options
Avoiding soy requires diligent label reading, as soy is commonly used as an additive in processed foods. Here are some soy-free options:
Soy-Free Protein Sources
- Beans and lentils – try varieties like chickpeas, kidney beans and black beans
- Nuts and seeds – almonds, walnuts, chia seeds and hemp seeds are great options
- Ancient grains like amaranth, millet, quinoa and teff
- Nut and seed butters like almond or sunflower seed butter
Soy-Free Dairy Alternatives
- Almond milk
- Coconut milk
- Oat milk
- Rice milk
- Hemp milk
Always check the label and avoid varieties containing soy lecithin or soy protein.
Soy-Free Meat Alternatives
- Seitan – made from wheat gluten
- Tempeh – made from fermented grains like millet or brown rice
- Natto – fermented soybeans, safe in small amounts for soy allergy
As many meat alternatives like veggie burgers contain soy, read labels carefully.
Fats and Oils
- Olive oil
- Coconut oil
- Avocado oil
- Nut oils like walnut and almond oil
Avoid soybean, canola and vegetable oil.
Whole Foods
- Fruits and vegetables
- Corn and corn products
- Rice
- Quinoa
- Buckwheat
- Potatoes
Focus on eating fresh, whole foods that are naturally soy-free.
Sample Soy and Dairy-Free Weekly Meal Plan
Here is a sample week-long dairy and soy-free meal plan:
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Oatmeal made with almond milk, berries, chia seeds | Chickpea salad sandwich on gluten-free bread | Baked salmon, roasted potatoes and green salad with oil and vinegar dressing |
| Tuesday | Buckwheat crepes with nut butter and banana | Lentil soup and quinoa salad | Stir fry made with seitan, vegetables and coconut aminos |
| Wednesday | Tofu scramble with vegetables | Buddha bowl with quinoa, roasted veggies, hemp seeds | Zucchini noodles with marinara sauce and nutritional yeast |
| Thursday | Oat and nut yogurt parfait with fruit and nuts | Black bean and sweet potato tacos | Curried chickpea stew over brown rice |
| Friday | Banana almond milk smoothie | Quinoa tabbouleh salad | Stuffed peppers with millet, vegetables and marinara |
| Saturday | Tofu veggie scramble | Leftover stuffed peppers | Veggie fried rice with peas, carrots and edamame |
| Sunday | Blueberry coconut milk smoothie | Roasted chickpea and avocado salad sandwich | Vegetable curry with sweet potatoes over quinoa |
Tips for Sticking to a Soy and Dairy-Free Diet
- Read labels carefully to spot hidden soy or dairy ingredients
- Cook at home as much as possible using whole food ingredients
- Choose plant-based milks and yogurts fortified with calcium and vitamins D and B12
- Include plenty of leafy greens, nuts, seeds, beans, lentils and whole grains
- Take supplements like calcium or vitamin B12 if needed
- Focus on getting protein from plant sources like beans, legumes, nuts and seeds
- Meal prep dishes like grains and legumes to have soy/dairy-free meals on hand
- Join online groups for recipes and support
Conclusion
Eliminating soy and dairy may seem limiting at first, but there are ample plant-based food options available. With careful label reading and a focus on whole foods like vegetables, fruits, beans, lentils, nuts and seeds, you can follow a nutritious soy and dairy-free diet. Planning meals and snacks ahead of time and having soy/dairy substitutes on hand makes sticking to this diet easier. With some adjustments to your diet and lifestyle, living soy and dairy-free is absolutely achievable.