Certain people may need to avoid soy because of an allergy or intolerance. Soy comes in multiple forms and is a ubiquitous ingredient in processed foods. Avoiding soy in your diet requires diligent label-reading and an emphasis on plain, natural foods.
Step 1
Eat primarily whole, unprocessed foods. Make the bulk of your diet consist of fresh fruits and vegetables, plain meats, poultry and fresh or frozen fish. Include bulk or boxed whole grains without seasoning packets and low-fat dairy products such as milk, cottage cheese and plain yogurt.
Step 2
Do not purchase soy milk, soy yogurt or soy cheese. If you cannot drink cow's milk, use almond or rice milk as an alternative. Read the labels on nondairy creamers to ensure they do not contain soy.
Step 3
Stay away from meat substitutes and processed meats. Look for the words "tofu," "bean curd," "textured vegetable protein" -- or "TVP" -- and "tempeh." Scan labels on sausages, hot dogs, canned meats and deli meats as many contain soy fillers. Be aware that canned and pouched tuna and salmon contain soy. Imitation bacon bits also may contain soy.
Step 4
Avoid foods that contain natto, soy sauce, miso, soybean oil or soy lecithin. Salad dressings, Worcestershire sauce, steak sauce and barbecue sauces often contain soy. Soups and frozen entrees often include soy in some form. Be aware that margarines and butter substitutes sometimes contain soy.
Step 5
Do not consume soybeans, roasted soynuts or frozen and canned vegetables containing soy. Edamame is another name for soybeans.
Step 6
Check bread and baked products for ingredients such as soy flour and soy protein. Cereals and granola bars often contain soy as well.
Step 7
Be wary of any food claiming enhanced protein content. Read the label as soy protein is often used in supplemental bars and drinks.
Tips and Warnings
- Many people allergic to soy have trouble with the protein. Soybean oil does not contain the protein and may be tolerated by some people with soy allergies, notes the Lucille Packard Children's Hospital. Check with your doctor to see if you can safely consume soybean oil. Soy may have a negative effect on thyroid function in people with hypothyroidism, although no evidence suggests sufferers should avoid soy altogether. Dr. Todd Nippoldt of MayoClinic.com notes that avoiding soy for four hours after taking thyroid medication is a safe practice.
- If you are avoiding soy because of an allergy, you may need to avoid peanuts and other legumes as well. Check with your doctor for advice on this matter.
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