Soy Free Foods
While soy beans, tofu, and soy protein isolate are excellent sources of protein it can wreak dietary havoc on a person with a soy allergy. When a person first realizes they need to begin a soy free diet, it is easy to become frustrated. Soy is a very common ingredient in a number of foods, particularly processed food.
Thankfully there are a number of brands that provide numerous soy free foods. They include Amy’s, Nature’s Path, Trader Joe’s, and more. To save you some of the frustration of finding soy free foods and brands, check out the options below.
Soy Free Diet Food List
Soy Free Bread
Soy free bread isn’t limited to sandwich bread; it covers an array of items including bagels, hamburger buns, and more. Here are what some soy free brands have to offer:
- Rudy’s Organic Bakery: a variety of soy free bread, bagels, English muffins, as well as hamburger and hotdog buns (both wheat and white).
- Trader Joe’s: organic bread crumbs and tortillas (flour and wheat)
- Zingerman’s: bread, bagels, cinnamon rolls, hamburger buns
Soy Free Snacks
When an individual first embarks on a soy free diet, they tends to focus on the must haves for meals, and will forget about snacks. Here are a variety of soy free chips and crackers.
- Frito lay: Tostitos natural tortilla chips and Cheetos Natural
- Kashi: 7 grain snack crackers
- Sensible Portions: veggie straws, veggie chips, and apple straws
- Sunchips: variety of multigrain chips
- Trader Joe’s: tortilla chips
Soy Free Ice Cream Brands
Like snacks, soy free desserts are often overlooked. While you will need to be more vigilant about checking the labels (some ice cream brands are not entirely soy free), you can still enjoy a bowl of ice cream.
- Edward and Sons: Let’s Do Gluten Free Ice Cream Cones
- So Delicious: a variety of flavors and coconut milk ice cream sandwiches
Soy Free Cookies
Looking for a dessert that is a little less frozen? Check out these soy free cookies:
- Enjoy Life: a variety of cookies and brownies
- Pepperidge Farm: chessmen cookies
Other Soy Free Food
Now that you have a decent array of soy free options, you may be wondering what about ease of use? Some days you just don’t have time to make three soy free meals from scratch. Thankfully, there are a variety of frozen food brands that offer soy free products.
- Amy’s: macaroni and cheese, pizza Margherita, and Mexican bowls
- Trader Joe’s: mac ‘n cheese, ricotta and spinach tortelloni, and spinach lasagna
Soy Free Supplements
Most supplements do not contain soy. Exceptions include soy-based supplements that use soy lecithin in their ingredients such as phosphatidylserine.
If you want to ensure you aren’t getting soy in your supplements, check the label. Or just buy single ingredient supplements. When you buy single ingredient bulk supplements, you aren’t getting filler or a mix of unnecessary ingredients.
Soy Free Protein Sources
Soy is a great source of protein, but it’s not the be all end all. If you’re looking for a soy-free way to add a little extra protein to your diet for those days at the gym, whey protein is an excellent alternative. Whey is dairy based, not soy-based and contains many important amino acids and absorbs very quickly. Here are some steps to assure that your whey is free of any soy proteins.
- Check the label: It may seem self-explanatory, but many brands of whey protein contain a compound known as soy lecithin. This is actually safe for many people with soy allergies, as their allergic reactions are to soy protein itself whereas lecithin is an emulsifying oil that does not contain this type of protein. Of course, it is best to consult a trusted health professional first to make sure that soy oils are safe for you.
- Look for a brand that is produced by grass-fed cows: This is often a great indicator of organic sources of whey protein.
Dairy Free Foods
Lactose intolerance is another dietary restriction that can be difficult to manage. While it may feel like the vast majority of foods contain milk, cheese, cream, etc there are actually a wide variety of dairy free foods on the market. The rise in popularity of veganism in addition to companies paying closer attention to special dietary needs has helped expand dairy free options tremendously.
Dairy Free Bread
- 365 Organic: cornbread mix
- Archer Farms: beer bread mix, ciabatta bread
- California: sourdough bread
- La Banderita: corn tortillas
- Mission: flour tortillas
- Nature’s Own: 12 grain, 100% whole wheat
- Oroweat: 100% whole wheat sandwich thins and 100% whole wheat English muffins
Other Foods for Your Dairy Free Diet
Frozen dairy free entree options:
- Amy’s: gluten-free non-dairy bean burrito, organic Indian spinach tofu wrap, spinach rice crust pizza, baked ziti bowls, and more
- Namaste Foods: pasta primavera, say cheez pasta blend, taco and shells
Dairy free snacks
- Duncan Hines brownie mix
- Graham crackers
- Most sorbets
- Nutter Butters
- Poptarts: apple strudel, brown sugar cinnamon, cinnamon roll, raspberry, strawberry, blueberry, cherry, and wild berry
When on the hunt for soy and dairy free foods, always be sure to check the labels. Companies change their ingredients all the time, so just because one brand carried a soy or dairy free product in the past doesn’t mean it is still that way now.