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What Can I Eat on a Dairy and Soy Free Diet

22 min read -

There are numerous reasons why you may need to avoid dairy and soy in your diet. As you’re inspecting your pantry or reading labels at the grocery store, you may notice that these two ingredients tend to pop up everywhere. It seems easy to avoid dairy until you realize that many dairy alternatives are made from soy, which you’re also trying to avoid.

We understand your frustration. It should never be hard to have a balanced, nutritious diet that you enjoy without encountering common food allergens or ingredients you’re intolerant to. We’re here to help you have a great meal that your body will appreciate. 

Why Avoid Dairy?

Dairy foods can trigger both allergic reactions and intolerances. Dairy is one of the top eight major allergens, and more than 65% of people experience some kind of lactose intolerance or a reduced ability to digest lactose after childhood. As we age, our bodies stop producing the things we need to properly digest milk. By the time we leave our teen years, our ability to digest lactose is diminished.

Some people find their symptoms of lactose intolerance so mild that they’re willing to tolerate them for a serving of their favorite foods. Other people find that taking enzymes before they eat foods with lactose helps to alleviate most of the symptoms.

People with severe lactose intolerance or those who prefer a simple solution will avoid lactose altogether. They definitely won’t experience any symptoms if they cut lactose out of their diets. 

Why Avoid Soy?

Like dairy, soy is also one of the top eight major allergens. About 0.3% of the adult population is allergic to soy. Children can also be allergic to soy, however it is possible for them to outgrow the allergy as they enter adulthood. This can only be confirmed by a doctor, though, so never assume one will outgrow an allergy just because they had it in adolescence.

Soy intolerance is uncommon, but can negatively impact some people. It’s usually reported as uncomfortable gas and bloating after eating soy foods. While this reaction isn’t necessarily harmful, it’s really unpleasant for the people who have to deal with it. If you find that soy has you in the bathroom for a lot longer than you’d like to be, consult your doctor and try cutting it out of your diet. 

Testing for Food Allergies and Intolerances

If you believe you may be allergic to soy or dairy, go to your doctor. Get tested for food allergies and speak to your doctor about potential intolerances. Some allergies suddenly develop. Even if you enjoyed a food harmlessly for most of your life, you could still become allergic to it later on. 

Getting tested for allergies has the potential to save your life. You might need to carry an epinephrine pen with you if exposure to your allergens may trigger a potentially lethal anaphylactic reaction. You don’t want to take any chances.

There’s also the potential that you’re misdiagnosing another condition as a food allergy or intolerance. Crohn’s disease and irritable bowel syndrome may produce symptoms similar to a food allergy, but they require a completely different kind of treatment. 

The bottom line: you won’t know exactly what’s going on until you speak to a doctor. You cannot properly treat something unless you know exactly what it is. You deserve to be healthy, happy, comfortable, and safe. Let your doctor help you figure out what’s going on.

Getting Protein on a Dairy Free and Soy Free Diet

If you’re eating an omnivorous diet, lean proteins from meat are still on the table. If there are no egg or nut allergies in your household, these are also valuable sources of protein. 

The best sources of allergen-free vegan protein are beans, lentils, quinoa, chickpeas, hemp seeds, nutritional yeast, spelt, green peas, spirulina, amaranth, quinoa, and oats. Avoid tofu, tempeh, and edamame, because they’re made from soy. So are many premade vegan meat substitute products. 

You can also find plant-based yogurts that are fortified with protein. Many oat-based yogurts contain a substantial amount of protein per serving while remaining free from gluten and other allergens. 

Of course, Snow Monkey has a ton of protein -- our high protein is actually one of the best reasons to scoop out our favorite flavor for breakfast every morning. You can eat Snow Monkey at any point in the day to get your protein in -- breakfast bowls, pre and post-workout-smoothies, or just scooped into a bowl. Plus, you already know we’re dairy-free and soy-free, all day everyday. 

Getting Calcium on a Dairy Free and Soy Free Diet

Both dairy and soy are excellent sources of calcium. If you can’t have either, you’ll have to utilize alternative sources. 

These sources may provide less calcium per serving, but it’s easier to make up the values in volume. Beans, lentils, seeds, and leafy greens all contain calcium. You just have to remember to eat a lot of them. Try tossing up a kale or spinach salad topped with seeds like poppy or celery for a little extra crunch, or top with a chia seed salad dressing.

What About Supplementation?

If you’re worried you aren’t getting enough protein or calcium by eliminating dairy or soy from your diet, it never hurts to make up a daily protein shake or take a vegan calcium supplement. Speak to your doctor about whether or not you’re getting enough protein and calcium and discuss suitable options together. 

What is the Best Grab and Go Option?

Snow Monkey is the best grab-and-go option. Snow Monkey is a vegan and paleo ice cream free from all eight major allergens. It’s designed to fuel your body with the nutrients it needs to thrive and conquer your everyday adventures.. Each pint packs 20+ grams of plant-based protein and a little kick of calcium. Our formula is made from fruits and seeds, and is packed with antioxidants. If you’re looking for a quick fix you can eat any time, Snow Monkey is the answer. 

The Takeaway

The grocery store, particularly in the prepared foods sections, can be difficult for people on a dairy-free and soy-free diet to navigate. It may take a little bit of reimagining, but it’s possible to have a healthy and balanced diet that totally omits these two foods. 

If you’re excluding dairy and soy, Snow Monkey is here for you. Have a scoop of matcha green tea ice cream or a whole pint of chocolate. Eat it for breakfast, or eat it for dinner. Snow Monkey is delicious and decadent like ice cream, but nutritious like a smoothie. Whenever you need something yummy that you can grab and nosh on, just pull a pint of Snow Monkey from your freezer. 





Lactose intolerance | Medline Plus

The 8 Most Common Food Allergies | Healthline

Food allergy - Diagnosis and treatment | Mayo Clinic

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