Soy Allergy: Foods to Avoid & Safe Alternatives
Foods That Contain Soy (Avoid These)
If you have a soy allergy, you must avoid anything that contains the word “soy” and other soy-derived ingredients, including:
✔ Common Soy Foods:
- Edamame (soybeans)
- Miso
- Natto
- Shoyu sauce
- Soya, soya flour
- Soybean granules, curd, paste
- Supro
- Tamari
- Tempeh
- Teriyaki sauce
- Textured vegetable protein (TVP)
- Tofu
- Yuba
✔ Less Obvious Sources of Soy:
- Kinnoko flour
- Kyodofu
- Okara
- Yakidofu
Foods That May Contain Soy (Check Labels!)
Some foods may not explicitly list “soy” but still contain soy-derived ingredients:
⚠ Be cautious with:
- Artificial and natural flavoring
- Hydrolyzed plant or vegetable protein
- Vegetable broth, gum, or starch
Safe Alternatives for People with Soy Allergy
You don’t have to give up everything! These should be safe:
✅ Safe Oils:
- Purified soy oil or vegetable oil (highly refined oils usually do not contain soy proteins)
✅ Soy-Free Alternatives:
- Coconut aminos (instead of soy sauce)
- Chickpea or pea-based tofu
- Sunflower or almond butter (instead of soy butter)
FAQs About Soy Allergy
1. Can I eat soy lecithin if I have a soy allergy?
🤔 It depends. Many people with soy allergies can tolerate soy lecithin, as it contains minimal soy protein. However, if you have a severe allergy, avoid it. We can perform skin prick test and oral food challenge to determine tolerance.
2. Is highly refined soy oil safe?
✅ Yes, most people with soy allergies can safely consume highly refined soy oil, as it contains little to no soy protein. But cold-pressed soy oil should be avoided.
3. Do all Asian sauces contain soy?
⚠ Many do! Soy sauce, tamari, teriyaki, and miso all contain soy. Coconut aminos is a good soy-free alternative.
4. What about processed foods?
⚠ Many processed foods contain hidden soy, such as baked goods, protein bars, and sauces. Always read ingredient labels carefully.
5. Can I be allergic to soy but still eat other legumes?
✅ Yes, many people with soy allergy can safely eat peas, lentils, and peanuts, but some may react to multiple legumes.
The Allergy Immunology Clinic is here to help you with your food allergy.
