• Allergies

Navigating a Soy-Free Diet: Tips and Tricks for Beginners

Published: February 19, 2025
Updated: February 19, 2025
4 mins

Most people with a soy allergy grow out of it into adulthood. Because of its presence in many packaged foods, soy can be difficult to avoid entirely.

It may not always be immediately evident which foods are soy-free. A wide variety of foods like edamame, ice cream, and miso contain soy. However, purchasing alternative food options and intentionally cooking without soy-based ingredients can help you avoid exposure.

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What is a Soy Allergy?

Those with a soy allergy experience an immune response when consuming soy products. The immune system perceives soy as a threat and activates the immune system to protect the body.

It’s one of the nine main allergens identified by the U.S. Food and Drug Administration (FDA). Those with a soy allergy avoid soy-based foods to prevent an allergic reaction.

What are the Symptoms of a Soy Allergy?

Symptoms of a soy allergy vary depending on the severity. If someone has a soy allergy, they may experience the following symptoms:

• Hives

• Dizziness

• Wheezing

• Diarrhea

• Indigestion

• Abdominal pain

• Vomiting

If you experience trouble breathing or other severe symptoms, reach out for emergency assistance as soon as possible. Anaphylaxis is a life-threatening response to allergens that requires immediate medical assistance.

Tips for Following a Soy-Free Diet

One of the best ways to reduce the risk of soy exposure is to carefully read the nutrition labels of packaged foods. The FDA requires manufacturers to list on nutrition labels when one of the nine major allergens is an active ingredient in foods.

Manufacturers tend to list allergens right under the main ingredients list or in parentheses after a specific ingredient. On some products, allergens may be listed in bold font. 

When eating out at restaurants, notify staff if you have a soy allergy. While the risk of cross-contamination is higher when eating out, they can reduce the risk by preparing your food separately.

What Foods Should You Avoid with a Soy Allergy?

If you have a soy allergy, the first step is knowing which foods to avoid. The following foods are rich in soy:

• Edamame

• Processed meats

• Miso

• Soymilk

• Soy sauce

• Tempeh

• Soybeans

• Tofu

Some vitamins, medications, household products, and cosmetics may contain soy. Be sure to let your healthcare provider know if you have a soy allergy. They may provide alternate options for medications and treatments. 

The following items may indicate some traces of soy in packaged foods:

• Hydrolyzed vegetable protein (HVP)

• Stabilizer

• Vegetable gum

• Vegetable starch

• Soya

• Vegetable shortening

A healthcare provider may recommend carrying an EpiPen (epinephrine injection) to those with a severe soy allergy. An EpiPen can help alleviate symptoms until emergency medical attention arrives.

Alternative Foods to Add to Your Diet with a Soy-Free Diet

Your local grocery store may carry many soy-free alternatives for your favorite foods. Many frozen foods and meat substitutes don’t contain soy.

Soy-free foods safe to add to your diet include:

• Almond milk

• Lentils

• Fresh fruit

• Tomato-based sauces

• Sweet and sour sauce

• Tea

• Coffee

• Soy margarine

• Balsamic vinegar

• Wheat-free pasta

Popular soy-free snacks to enjoy:

• Cheerios

• Goldfish crackers

• Pretzels

• Ritz toasted chips

• Skittles

Tips for Cooking with Soy-Free Ingredients

Those with a soy allergy can make small changes in how they cook at home to manage symptoms. Soybean oil has low levels of soy protein. However, some people may still experience mild symptoms from ingesting it.

The following cooking oils are soy-free options to consider:

• Coconut oil

• Sunflower oil

• Olive oil

• Canola oil

Coconut aminos and tamari can replace soy in soy sauce and other soy-based products. If you follow a plant-based diet, consider using quinoa or chickpeas to replace tofu.

Tips for Making a Kitchen Soy Allergy-Proof

Keeping the kitchen clean and organized may help prevent cross-contamination. Health experts recommend thoroughly cleaning any utensils that may have made contact with soy-based products.

It may also help to keep soy-based foods in separate containers or sections of the kitchen. For example, you can place soy-based foods on a higher shelf and foods without soy on a lower shelf.

Where Can I Learn More About Food Allergies?

At LifeMD, you can speak with a licensed healthcare provider about what to do if you suspect you have a soy allergy. They can give tips for keeping yourself safe during an allergic reaction and what foods to stay away from.

Book an appointment today to learn more about managing a soy allergy.

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