Food allergies or sensitivities may considerably limit your food choices. Soy, wheat and gluten, which is a grain protein found in wheat, but also in rye, barley and most oat products, are among the most common allergens. Wheat and gluten are present in almost all grains, while soy is also present in a variety of health foods and may be found in traces in many processed foods. Whenever dealing with processed foods that come in a box, bag or package, reading the ingredient list is important to avoid problematic ingredients. Sticking with whole foods is the easiest way to avoid soy, wheat and gluten while improving your health.
Vegetables
Fresh vegetables are a safe option to avoid soy, wheat and gluten while getting all the nutrients your body requires. All vegetables are good sources of antioxidants, fiber, minerals and vitamins. Non-starchy vegetables, such as leafy greens, broccoli and tomatoes, are low in calories, while starchy vegetables, such as sweet potatoes, winter squash and corn, can provide you with extra carbohydrates and calories you may need if you are regularly active. Frozen vegetables are also good options, but read the label to ensure no sauces or seasonings were added.
Fruits
Fresh fruits are a great addition to your gluten-free, wheat-free and soy-free diet. You can add berries to your yogurt, have an apple or a pear for your snack or add mandarin wedges to your salad. Frozen fruits are another option and are easy to add to a gluten-free, wheat-free and soy-free smoothie. Be careful with dried fruits because they often contain added sugar; avoid buying them in bulk to prevent cross-contamination with gluten, wheat or soy.
Rice, Quinoa and Millet
Most grains, especially wheat, rye, barley or oats, contain gluten; and because this protein contributes to the structure and volume of grain products, these grains are often used for preparing bread, pasta, baked goods, crackers and breakfast cereals. To keep gluten and wheat out of your diet, you can turn to rice, quinoa and millet. These are delicious gluten-free grains that can be served as a side dish, added to soup or salad. You can also prepare hot cereals with quinoa. Add a dollop of plain yogurt, fresh berries and a handful of almonds for a complete breakfast.
Legumes
Beans and lentils are good vegetarian sources of protein. Add them to soups, salads, dhals, chili, fajitas or quesadillas. Legumes are a good source of vegetarian protein and provide fiber, vitamins, minerals and antioxidants. You can buy them canned to save on time. Rinse thoroughly before using. Avoid pre-prepared falafels and legume-based dishes as they may contain traces of gluten, wheat or soy.
Dairy
Dairy foods are free of gluten, wheat and soy and constitute an excellent source of calcium and protein. Choose low-fat dairy, whether you choose milk or cheese. Stick to plain yogurt to avoid increasing your sugar intake and always read the ingredient list to ensure there are no traces of gluten, wheat or soy.
Meat, Poultry, Fish and Eggs
The best sources of protein include meat, poultry, fish, seafood and eggs. Choose fresh and plain varieties and avoid anything that is breaded, marinated or in a sauce to reduce your likelihood of being exposed to problematic foods such as gluten, wheat or soy. Prepare your own sauces and marinades with safe ingredients.
