There are many people who need to avoid dairy and soy due to allergies, intolerances, or personal preferences. When removing two major food groups from your diet, it can seem challenging to find alternatives and variety. However, with some adaptations, it is possible to find many nutritious and delicious dairy-free and soy-free options.
Why Do People Avoid Dairy and Soy?
There are a few main reasons why someone may need to or choose to avoid dairy and soy:
- Dairy allergy or intolerance – Some people are allergic to the proteins found in dairy or lack the enzymes needed to properly digest it.
- Soy allergy – Soy is one of the top 8 allergenic foods. Reactions can range from mild to severe.
- Sensitivities – Some experience digestive issues or other symptoms when consuming dairy or soy.
- Autoimmune conditions – Those with autoimmune diseases like celiac disease may need to avoid inflammatory foods.
- Personal preference – Some choose to avoid dairy and soy for health, environmental, ethical, or religious reasons.
Tips for Following a Dairy-Free and Soy-Free Diet
If you need to remove dairy and soy from your diet, keep these tips in mind:
- Read labels carefully – Check ingredients lists for any form of dairy or soy, even in small amounts.
- Watch out for hidden sources – Dairy and soy can be hidden in prepared foods, baked goods, sauces, broths, etc.
- Choose dairy and soy alternatives – Opt for plant-based milks, yogurts, cheeses, burgers, etc. made from ingredients like nuts, seeds, coconut, etc.
- Supplement if needed – Be aware of nutrients like calcium, vitamin D and vitamin B12 that dairy provides and supplement if diet is lacking.
- Communicate with others – Inform friends and family about your dietary needs when eating meals prepared by others.
- Read up on cross-reactivity – Those with allergies should know if they need to avoid related foods like beef if allergic to dairy.
Dairy-Free and Soy-Free Sources of Protein
Since dairy and soy are common protein sources, many wonder how to replace them. Here are some dairy-free and soy-free protein options:
| Food | Serving Size | Grams of Protein |
|---|---|---|
| Chickpeas | 1 cup, cooked | 14.5g |
| Lentils | 1 cup, cooked | 17.9g |
| Almonds | 1 ounce | 6g |
| Tofu | 1/2 cup | 10g |
| Tempeh | 1/2 cup | 15g |
| Hemp Seeds | 3 tablespoons | 10g |
Other options include beans, lentils, quinoa, nuts, seeds, tempeh, seitan, eggs, fish, poultry, meat, etc. Combining different plant-based proteins can provide all essential amino acids.
Dairy-Free Calcium Sources
Dairy products like milk and yogurt are often thought of as the best sources of calcium. But there are also several good dairy-free calcium options:
- Dark leafy greens – Kale, broccoli, collards, turnip greens, etc.
- Fortified plant milks and juices – Soy, almond, oat, rice, etc.
- Tofu made with calcium sulfate
- Fortified cereals and grains
- Beans and lentils
- Sesame seeds and tahini
- Almonds
- Oranges
- Calcium-set tofu
- Blackstrap molasses
Those who don’t get enough calcium from foods may want to consider taking a calcium supplement. Calcium citrate is typically well-absorbed.
Replacements for Dairy Milk
There are many plant-based milk alternatives to replace cow’s milk. Here are some popular options:
- Almond milk – Made from ground almonds and water. Low in calories and carbohydrates.
- Soy milk – Made from soybeans, often fortified with vitamins and minerals. Comparable protein to dairy.
- Oat milk – Made from oats, water, and sometimes oil. Creamier texture than other plant milks.
- Coconut milk – Made from the meat of coconuts. Higher in fat and calories than other options.
- Rice milk – Made from milled rice and water. Tends to be thinner than other milks.
- Hemp milk – Nutritious option made from hemp seeds with protein and healthy fats.
- Flax milk – Made from flax seeds with omega-3 fatty acids and vitamin E.
Many supermarkets now carry a wide variety of plant-based milk options, but they can also easily be made at home by blending nuts, grains, or seeds with water.
Dairy-Free Yogurt Options
Those accustomed to enjoying yogurt may miss it when avoiding dairy. Here are some plant-based yogurt alternatives:
- Coconut milk yogurt – Made from coconut milk, it’s thick and creamy.
- Soy yogurt – Made from soy milk, often fortified with vitamins and minerals.
- Almond yogurt – Made from almond milk, lower in calories than dairy and coconut yogurts.
- Oat yogurt – Made from oat milk, with a mild oat-y flavor.
- Dairy-free coconut yogurt – Made from a blend of coconut products and probiotics.
- Cashew yogurt – Creamy yogurt made from soaked cashews, no dairy.
There are also many flavors and varieties to choose from, like Greek-style and frozen dairy-free yogurts. Or make your own plant-based yogurt at home.
Replacements for Cheese
Cheese can be one of the most difficult dairy products to give up. But there are now many types of dairy-free cheese available:
- Soy cheese – Shreds, slices, spreads, and blocks made from soybeans. Melts well.
- Almond cheese – Made from almond milk, low in calories and fat.
- Cashew cheese – Made from fermented cashews, creamy and tangy.
- Nutritional yeast cheese – Made from “nooch”, naturally cheesy and savory tasting.
- Coconut cheese – Made from coconut andtangy cultures, available shredded, sliced, etc.
There are many artisanal nut-based cheeses as well. Look for dairy-free cheeses at natural grocers or make homemade options like cashew mozzarella.
Dairy-Free and Soy-Free Baking Substitutions
Don’t let avoiding dairy and soy mean missing out on cookies, cakes, muffins, and other baked goods. With a few substitutions, you can make or buy baked goods without these allergens:
- Use plant-based milk instead of cow’s milk
- Try coconut oil, olive oil, or vegan butter in place of butter
- Swap in dairy-free yogurt for regular yogurt
- Use soy-free chocolate chips or cacao nibs for chocolate
- Replace soy lecithin with sunflower lecithin
- Substitute flax or chia eggs for whole eggs
- Use dairy-free and soy-free protein powders if needed
There are also many dairy-free and soy-free pre-made baking mixes, flours, and ready-to-bake products available. Always check labels for any hidden milk or soy ingredients.
Avoiding Soy Sauce and Soybean Oil
For those avoiding soy, watch out for soy sauce and soybean oil in prepared and packaged foods. Some substitute options include:
- Coconut aminos – Seasoning sauce made from coconut tree sap, similar to soy sauce.
- Tamari – Wheat-free soy sauce substitute made from soybeans but well-tolerated by some with soy allergy.
- Liquid aminos – Soy-free seasoning sauce made from sea salt and lemon juice.
- Coconut oil – For sautéing, baking, dressings, etc. instead of soybean oil.
- Olive oil – A healthy plant-based oil with anti-inflammatory benefits.
- Avocado oil – With a mild flavor good for cooking or dressings.
As with any allergen, carefully inspect packaged food labels to spot any soy-based ingredients.
Dairy-Free and Soy-Free Cuisines
Some cuisines offer more options that are traditionally dairy-free and soy-free:
- Mediterranean – Focusing on olive oil, vegetables, seafood, nuts, seeds.
- West African – Using ingredients like millet, fonio, cassava, hot peppers.
- Ethiopian – Based around lentils, chickpeas, greens, teff.
- Brazilian – With dishes featuring coconut, palm oil, yucca, plantains.
- Thai – Lots of fresh herbs, rice, vegetables, lean meats, spices.
- Indian – Using ghee or coconut oil instead of butter, no dairy.
Exploring international cuisines opens up more possibilities for dairy-free and soy-free eating.
Grocery Shopping Tips
When shopping for groceries to follow a diet without dairy or soy, aim for the perimeter of the store. Shop these sections:
- Produce – Fill your cart with all kinds of fresh vegetables, fruits, greens.
- Meat and seafood – Get animal proteins like chicken, salmon, eggs.
- Deli – Choose hummus, olives, roasted veggies, salad bar.
- Bakery – Look for dairy-free and soy-free breads, muffins.
- Bulk bins – Buy dried beans, grains, nuts, seeds.
Then venture to inner aisles just for staples like oils, seasonings, rice, nut butters, etc. Avoiding processed items reduces risk of hidden soy or dairy.
Eating Out Dairy-Free and Soy-Free
With the rise in food allergies and special diets, it’s becoming easier to find dairy-free and soy-free options when eating out. Some tips:
- Research the menu in advance and note allergen-free choices
- Stick to simpler dishes – salads, grilled meats, roasted veggies
- Ask about how dishes are prepared and cooked
- Request sauces, dressings, and condiments on the side
- Ask to substitute oils for butter
- Check that side dishes don’t contain allergens
- Explain to staff about needing to avoid dairy and soy
With caution, those with food allergies can also enjoy the social experience of eating out.
Common Questions
What can I use instead of butter?
There are several good dairy-free butter substitutes like coconut oil, coconut butter, olive oil, avocado oil, nut butters, seed butters, vegan butter spreads, etc. You can replace butter in recipes 1:1 with one of these options.
What kind of milk can you have with a dairy and soy allergy?
Those with a dairy and soy allergy can drink milk alternatives made from nuts (almond, cashew), grains (oat, rice), seeds (hemp, flax), or coconuts. Watch for any cross-contamination based on manufacturing.
Is peanut butter dairy free?
Yes, peanut butter is naturally dairy-free and soy-free. Other nut and seed butters like almond butter, sunflower seed butter, etc. are also free of dairy and soy.
What can you use as an egg replacement?
For baking, dairy-free and soy-free egg replacements include: flax eggs (1 Tbsp ground flax + 3 Tbsp water), chia eggs (1 Tbsp chia seeds + 3 Tbsp water), mashed banana, apple sauce, or commercial egg replacers. For scrambling, try mashed tofu or Follow Your Heart VeganEgg.
Is dark chocolate dairy free?
Yes, dark chocolate is naturally dairy-free as it does not contain milk solids like milk chocolate does. Opt for dark chocolate with at least 70% cocoa solids and check labels for any soy lecithin or potential cross-contamination.
What snacks are dairy and soy free?
Great dairy-free, soy-free snack options include fresh fruits and veggies, nuts, seeds, popcorn, rice cakes, nut butters with apple slices or celery, smoothies, energy bites made with nuts/seeds/oats, and peeled hardboiled eggs if not vegan.
Conclusion
Eliminating both dairy and soy from your diet can seem challenging, but with some adaptations to your cooking and shopping habits, you can find varied, delicious, and nutritious dairy-free and soy-free options. There are now many pre-made substitutes and specialty products available as well. Focus on fresh produce, lean proteins, healthy fats, and whole foods over processed items. With creativity and flexibility in the kitchen, along with careful label reading, those avoiding dairy and soy can still eat well and enjoy mealtimes.
