Soy-Free How To

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.

  • 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.

These ingredients may indicate there is soy present in the 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

Foods That 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.

Soy-Free Foods (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

Non-Food 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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16 comments

  1. 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!

  2. 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 amazon.com. Big hugs love! xox

  3. 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

  4. 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!

  5. 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!!!

  6. 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

  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.

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