Gluten-free, soy-free diets have gained popularity in recent years. According to market research, 15 to 25 percent of consumers seek out gluten-free foods. Gluten, a protein found in grains, causes gastrointestinal problems and skin allergies in gluten-sensitive people, such as those with celiac disease. Soy allergies affect an estimated 1 to 6 percent of the population. Following a gluten-free, soy-free diet is no more complicated than any other diet if you arm yourself with information.
Grains and Starches
Because gluten naturally occurs in grains such as wheat, barley and rye, people following a gluten-free, soy-free diet have to be selective in their grain and starch choices. Gluten- and soy-free flours include those made from rice, corn, potatoes or beans. Corn products, such as cornmeal and 100 percent corn tortillas, are a gluten- and soy-free option. Other grain and starch options include polenta, rice and tapioca. Although amaranth, buckwheat and quinoa are gluten-free products, the Mayo Clinic's website recommends checking labels carefully, as these items are often processed in facilities that handle gluten. (See Reference 3)
Proteins
Gluten and soy products are common sources of protein, so some gluten- and soy-free diets are too low in dietary protein. A physician can evaluate your diet to make sure it is properly balanced. Fresh meats that are not cooked in batter or marinated, including red meat, pork, poultry and fish, are gluten- and soy-free. However, carefully examine the ingredient lists of deli and other processed meats, as they sometimes contain fillers made from soy or gluten products. If you are seeking to replace gluten and soy beans with non-meat protein, some sources include eggs, some nuts and seeds, and some dairy products.
Fruits and Vegetables
Most fresh fruits and vegetables are safe for a soy- and gluten-free diet. Fruits and vegetables that are cooked or otherwise processed, or those served with a sauce or topping, may contain gluten or soy products. Avoid these dishes unless you are certain the food is not contaminated with gluten or soy.
Some people on gluten-free diets suffer from anemia because of dietary restriction, so iron is an important dietary component. The Vegetarian Society recommends that people on gluten-free diets consume lentils, leafy green vegetables and citrus fruits daily. Lentils and greens contain iron, while the vitamin C found in citrus fruits helps with iron absorption.
Processed Foods
Today, people on gluten-free diets have more processed food options than ever before. Many of these products are labeled gluten-free. However, many processed foods contain soy products, while others that do not list gluten or soy as an ingredient may still be contaminated due to the manufacturing process. For example, some companies coat preparation surfaces with flour to prevent food from sticking. Look for labels stating that the product was processed in a wheat- and soy-free facility.
