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Foods That Don't Have Soy or Dairy in Them

by
author image Debra McKenzie
Based in Chapel Hill, N.C., Debra McKenzie has been writing since 2001. Her work has appeared in journals, including "JADA" and "Obesity Research," and in the textbook "Nutrition in the Prevention and Treatment of Disease." She holds a Master of Science in nutrition from University of Vermont and completed her dietetic internship at Meredith College.
Foods That Don't Have Soy or Dairy in Them
Apples for sale at a farmers market. Photo Credit Baloncici/iStock/Getty Images

Overview

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.

Fresh Produce

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.

Grains

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.

Processed Products

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.

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