Dairy and soy seem to be on every ingredients label when you have to avoid them. But there are many foods available that do not contain either. Processed foods often have to be avoided, but more natural, whole foods are better for the body anyway as they usually have a better nutrient content.
Meat, Fish and Poultry
Meat, fish, and poultry from the meat section are usually safe. However, processed meats such as bacon, sausage, and luncheon meats as well as breaded or seasoned meats should be avoided as they may contain small amounts of dairy or soy.
Head to the produce section and choose any fresh fruits and vegetables. Greens, apples, bananas, peaches, broccoli, and salad mixes without added dressings are all safe. Check any prepackaged salads as they often contain other ingredients, such as croutons or dressings that may not be safe for those avoiding dairy and soy.
Brown rice, quinoa, bulgur, oats, and pastas are safe choices for dairy and soy free diets. Avoid or check the labels carefully on the seasoned boxes of oatmeal, rice, pilafs, and pastas as they may contain milk solids or soy as seasoning.
Legumes, Nuts and Seeds
Beans other than soybeans, peanuts, pecans, walnuts, sunflower and pumpkin seeds can all be great sources of vegetable protein. Check labels to make sure soybean oil has not been used, particularly if nuts are roasted. Again, if the products are seasoned, they could contain small amounts of dairy or soy so be careful to check labels.
There is a growing awareness of food allergies, intolerances, and sensitivities and companies are beginning to pay attention. Many products that used soy and dairy in the past are now being made without these added ingredients. Check out the aisle for dairy and soy free labels. Many stores are now offering special sections for allergen free foods.