Avoiding foods like soy sauce, soybeans, and tofu, which are recognized for containing soy, is one way to go soy-free. However, soy can be present in a variety of less visible meals, including processed foods, dairy alternatives, breaded foods, and cereals.

This article lists common and uncommon sources of soy (including non-food sources) and the best alternatives if you are soy-free. It also describes some of the hidden sources of soy and how to recognize them on product labels.

Cross-Reactivity in Allergies

Cross-reactivity across foods happens when a reactive ingredient in one meal is identical to a one in another food. For instance, some persons who have a peanut allergy may also have a soy protein allergy. People who are allergic to soy could also be allergic to peanuts or other legumes, such beans or peas.3 Soy allergies are typically less severe than other food allergies, although cross-reactivity with peanuts can make them more severe. People with severe peanut allergies have experienced fatal reactions, according to certain research. Given that the legume family has more than 30 species, the majority of persons with soy allergies can safely consume other legumes.

Soy Allergy in Infants

Food-protein-induced enterocolitis syndrome (FPIES), a digestive condition in children, may be brought on by soy protein. The condition known as enterocolitis caused by cow's milk protein in infants can present with a similar combination of symptoms. According to a 2018 study reported in the World Allergy Organisation Journal, 10% to 14% of infants who are allergic to cow's milk would experience a reaction when given infant formula based on soy. When soy- and milk-based formulas are intolerable, there are specialised infant formulae termed "hydrolyzed" and "elemental" that can be utilised for infant nourishment. For advice in this specialised area of nutrition, consult a medical professional and/or a paediatric registered dietitian.

Protein Alternatives for a Soy-Free Diet

If you have a soy allergy, you must avoid tofu and tempeh, which are found in most textured vegetable protein meat substitutes and many vegetarian convenience foods. Instead, you can choose from these eight high-protein foods (all of which are vegetarian-diet friendly):

Milk and eggs: Lacto-ovo-vegetarians use these as a rich source of protein and vitamin B-12. The caveat is that milk and eggs are also common allergens, and some people may be sensitive to them along with soy.

Beans: One cup of cooked black beans provides 15 grams of protein. You can enjoy many varieties of this inexpensive source of protein, iron, folate, and magnesium.

Nuts: Nuts are common allergens and so they can't be enjoyed by everyone. However, they are rich in protein and nutrients such as vitamin E and phosphorus.

Seitan: This is a plant-based meat substitute made from wheat flour gluten. You just need to check that it isn't made with any added soy.

Quinoa: This ancient Incan grain contains all of the amino acids to make it a complete protein. One cup of cooked quinoa has 8 grams of protein and is high in fiber, magnesium, and phosphorus.

Flaxseed: Ground flaxseed is an easy way to add protein and fiber to a smoothie, and you can bake it into baked goods.

Oat bran: The bran is removed from processed instant oats, but you can add it back in for a protein boost or as a rich source of dietary fiber for baked goods.