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Soybeans are commonly used in many processed foods and soy allergies are becoming more and more common these days. Many of my clients with stomach troubles steer clear of soy because it triggers their digestive issues. Here are some tips on how to go soy-free.

What foods contain soy?

  • Miso
  • Tempeh
  • Shoyu Sauce
  • Soy Flour
  • Soy Grits
  • Soy Nuts
  • Soy Milk
  • Soy Sprouts
  • Soy Sauce
  • Tamari
  • Edamame
  • Natto
  • Soy Oil
  • Yuba
  • Kouridofu
  • Soya
  • Soy Lecithin
  • Soy Albumin
  • Tofu
  • Canned and Frozen Oriental Style Vegetables/Canned and Frozen Vegetables in Sauces
  • Soy-Containing macaroni, noodles, pasta, rice, instant potatoes, canned and dry pizza mixes
  • Teriyaki Sauce
  • Textured Vegetable Protein (TVP) found in frozen patties, lunch meats, hot dogs, sausage, cheese, canned tuna in vegetable oil
  • Check ingredients for possible soy in tea bags, marinades, salad dressings, chewing gum, candy, condiments and beauty products.

What ingredients may indicate there is soy present in a product?

  • Vegetable Starch
  • Vegetable Gum
  • Vegetable Broth
  • Natural Flavoring
  • Hydrolyzed Vegetable Protein
  • Hydrolyzed Soy Protein
  • Hydrolyzed Plant Protein
  • Natural Flavorings
  • Thickening Agents
  • Stabilizers
  • Liquid Smoke
  • Vitamin E
  • Citric Acid
  • Guar Gum
  • Vegetable Gum
  • Protein Isolates
  • Protein Concentrate
  • MSG
  • Vegetable Oil

What foods may contain soy?

  • Steak Sauce
  • Worcestershire Sauce
  • Commercial Soups
  • Non-Dairy Creamers
  • Beer
  • Some Yogurts
  • Peanut Butter
  • Baby Formula
  • Half and Half
  • Fresh Cream
  • Bouillon Cubes
  • Ketchup
  • Energy Drinks
  • Energy Bars
  • Hot Chocolate
  • Lemonade
  • Carob
  • Fast Food
  • Wine
  • Coffee Substitutes
  • Drink Mixes
  • Vegetable Oil
  • Margarine
  • Mayonnaise
  • Self-Basting Turkeys
  • Dried Soup Mix
  • Many Pre-Made Vegan/Vegetarian Meals
  • Shoyu Sauce
  • Sweet and Sour Sauce
  • Gravies
  • Vegetable Oil Sprays
  • Shortening
  • Canned Soups
  • Imitation Crab Meat
  • Pretzels
  • Potato Chips
  • Corn Chips
  • Chocolate
  • Caramels, candy, fudge
  • Pancake Syrup
  • Soya Ice Cream
  • Pies, Puddings, Pastries, Frosting, Doughnuts, Cookies, Creamy Gelatin Desserts

Food manufacturers may change the ingredients in products without warning. Always read the product label before eating.

What foods can you eat on a soy-free diet?

(ALWAYS Check the Label BEFORE Eating)

  • Whole Grain Breads, Crackers, Waffles, Pancakes not containing soy flour or soy milk
  • Oatmeal
  • Cereals Not Containing Soy
  • Quinoa
  • Rice
  • Rice Milk
  • Oat Milk
  • Coconut Milk
  • Culinary Coconut Milk (in BPA-free cans)
  • Amaranth
  • Millet
  • Tapioca
  • Risotto
  • Buckwheat
  • Alternative Flours such as Almond Flour, Coconut Flour
  • Potatoes
  • Soy-Free Pasta
  • Fresh and Frozen Vegetables without Soy Dressings
  • Fresh and Frozen Fruit without Soy Additives
  • Cheese, Milk, Yogurt without Soy Additives
  • Lean Meats, Cheeses, Eggs
  • All Nuts except Soy Nuts
  • Ice Cream, Sauces, Pies, Cakes, Frosting without Soy Additives
  • Jelly, Jam, Date Syrup, Coconut Sugar, Honey
  • Organic Popcorn (buy organic because corn is a highly GMO food when it’s not organic)
  • Candy without Soy Additives
  • Butter

What are common household items that may contain soy?

  • Glue and other craft products
  • Inks in books, magazines and newspapers
  • Cardboard
  • Paints
  • Carpets
  • Flooring
  • Vitamins
  • Many non-prescription drugs
  • Cosmetics
  • Pet food
  • Sunscreen
  • Shampoo
  • Plastics
  • Cleaning Products
  • Air Fresheners
  • Fertilizers
  • Pre-Seasoned Cast Iron Cookware (May be seasoned with soy oil)
  • Soap
  • Lotions
  • Candles (soy wax and scents)

It is essential to work with a nutritionist and an Integrative M.D. because I am sharing general information that is not intended to be medical advice. This information is only given for informational purposes.

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  1. Great post! I’ve been trying to learn more about soy products and how to work around them but I find a lot of discrepancy on whether or not chickpeas/hummus are soy products. Could you please clarify? Thanks!

    1. Hi Will,
      Unless the chickpeas/hummus are made with soybean oil or soybeans or have another form of soy on the ingredient list, they are not soy.

  2. I was backpacking around SE Asia for almost 1 year. It was impossible to avoid soy products in local cuisine. I did feel like a tofudiot and I swear my tits grew a bit. All these Asians are so unmasculine because of their soy diet.

    Back home, I have access to a regular cook who prepares my meals for money except on weekends when I have to make other arrangements.Always a good option for single men who don’t want to learn how to cook. I avoid eating out because most restaurants cannot function without some soy in their products. Even the McDonald’s fries, which was a childhood favorite of mine, is cooked in soybean oil.

    I don’t want to become a Beta cuck. I swear my tits have shrunk back in size ever since I amped up testosterone foods while avoiding soy.

  3. The list above containing things that are Soy Free should probably also have a note about enriched grains — anything enriched with Thiamine Mononitrate has soy. Though hopefully not everyone’s as sensitive as me and will get sick off such a small amount!

    I have been allergic to soy since I was a teenager, but at first I only got sick when I had something with a huge amount of soy. The last 8 years I have become really sensitive to it and I cannot each much of anything.

    My diet resembles the Paleo diet because fresh vegetables and meat and eggs are the safest — though you do have to watch the wax on apples. As others have notes, meat and eggs often come from animals that have a soy based diet. While I have found eating free range or soy free eggs has gotten rid of my “egg allergies,” I have actually never had a problem with soy in meat (that I know of, it can be hard to trace.) I try to eat free range or grass-fed there too, but I cannot always afford it. When I do eat regular meat, I mostly eat pork, as beef is too unhealthy and chicken is often injected with soy (though I have seen injected pork as well.) I developed terrible kidney stones, so I have been thinking about adding more dairy from grass-fed cows and more grains, since most of my diet contains oxalates, and isn’t terribly balanced anyway.

  4. I recently used some cough drops and had to go yo the emergency room the contained soy didn’t read label didn’t think it would be in cough drops

  5. very informative—chicken, eggs? I had no idea. just recently found out I have intolerance to soy and find it difficult to find foods safe to eat. thank you

    1. Yes, you have to ask the butcher how they’re fed! So important. Annoying but important, right? My cookbook, Eating Clean, will help you a ton Marlene! xx

  6. I’m allergic to pork, potatoes, oats and soy! A lot of soy free products contain either potatoes starch or oats. I’ve been eating food because when trying to avoid basically wasn’t eating enough and lost a significant amount of weight and was tired constantly. Feel at a loss w/ my allergies

    1. Hi Kayla,
      I hear you! My book, Eating Clean, is free of soy and so is my entire website! As well as all of those other ingredients. xx

  7. my daughter and I stopped eating food with soy about 2 months ago, I used to be tired all the time and have an upset stomac. while its is very hard to find food with out soy, I didn’t know about the chicken thing so will have to find out which one don’t use soy feed. I know that also most cows are feed soy. I love my eggs.

  8. I have a Nickel allergy which means no soy, whole grains, certain Vegetables, many fruits, no stainless steel, I originally thought I might be gluten intolerant. Also have a diagnosed Alternaria (Black mould) Allergy. tis a difficult time learning such new eating and living habits. I just found out that bread is made using soy flour, checked all the labels in our house, all have soy. Now it is back to baking my own bread if I can find an affordable flour without soy, in Australia.

    1. Hi Lois,
      So nice to hear from you. Have you worked with energy work to remove this allergy? I’d do that so that you can get your life back. Lots of love! oxx

  9. I’ve recently been told no more soy, because I have a thyroid disease and migraines, but almost everything in my house has soy. What are the best household food items to keep for a soy-free or even a low soy diet? And also how do you know when you go out to eat what to get?

    1. It’s very tricky! You have to ask the restaurant and make sure soy isn’t hidden in anything. It’s in everything, which is why I eat super clean and simple. Big hugs!!!

  10. Life is not fair that these manufacturers can sneak in soy products and the person that cannot tolerate has no idea if it is in the food you are consuming. I have come to find out that all foods have soy. This should be taken to the government and something should be done to stop them. It is at the beginning of the chain to the very end so by the time the consumer gets it it is loaded. Being fed to the animals is the worse. We have no control over this. What are we supposed to eat!!!!!!!

    1. I hear you Carolyn; it’s sad and scary what is going on in our food world. Read every label to make sure there’s no soy in there! oxxo My cookbook, Eating Clean, has a lot more info on this!

  11. Most chickens are fed a soy diet. It’s in their chicken feed because soy is a cheap protein. However, then the eggs and meat are full of soy. People need to find soy-free eggs, etc. (Many times, its not an egg allergy, but a soy allergy.)

    1. Yes, I totally agree. Soy is such a problem! Very, very true and when I found this out, I was shocked. So sad, isn’t it? Make sure to call the company to ensure their animals are not fed soy! xo

  12. Hi! I was just diagnosed with a Soy and Tomato allergy. I have spent YEARS and so much discomfort trying to figure out what was causing my issues (I’m 30). Trying to scour the internet for additional resources. A co-worker sent this to me. It is great! If you have any additional resources or ideas to help me figure out how to relearn food I can eat, please let me know. Thanks!

    1. Thanks Ashley; lovely to hear from you! My best advice is to get my book, Eating Clean. It will help you a TON! Click on the right side bar and purchase from Big hugs love! xox

  13. Thank you for this list! I was struggling with my soy allergy for 2 years before figuring out what was attacking me. I have also found that soy is in everything that I used to use, from shampoo to lip gloss. In fact, my lips are super chapped right now from Burts Bee’s chapstick. There goes that one too… THANK YOU AGAIN!

      1. Hi Matt,
        Are you referring to my book? It’s on my sidebar and there’s a link there. It’s called Eating Clean; The 21-Day Plan to Detox, Fight Inflammation, and Reset Your Body!