Soy allergy

A soy allergy is a reaction of the immune system to proteins in soybeans (soya in the UK). It is more common in babies and young children than in adults, and many children outgrow it. Soy is in a very wide range of foods, so a soy allergy means reading a lot of labels. A doctor should diagnose the allergy and tell you what you need to avoid.

Substitutes

• Soy sauce and tamari: coconut aminos, a sauce made from coconut sap, or fish sauce if fish is safe for you.
• Miso: chickpea miso, which is made without soy, or a little salt and mushroom powder for depth.
• Tofu: chickpea tofu, or paneer if dairy is safe for you.
• Soy milk: oat or rice milk.

Common mistakes

• Missing soy in sauces such as teriyaki, hoisin, black bean sauce and many marinades.
• Forgetting fermented soy pastes such as gochujang, which often contains soybeans, and doenjang.
• Missing soy flour and soy protein in bread, meat substitutes, protein bars and sausages.
• Forgetting edamame, which are young soybeans, and tempeh.
• Assuming "vegetable protein" or "vegetable oil" is never soy. Read the full ingredients list.

In recipes

Soy is labeled in both the EU and the US:

• In the EU and the UK, soybeans are one of the 14 allergens and must be emphasized in the ingredients list. Fully refined soybean oil and fat, and some vitamin E and plant sterol ingredients made from soy, are exempt.
• In the US, soy is one of the nine major allergens. Highly refined soybean oil is exempt. Soy lecithin, a common emulsifier in chocolate and baked goods, is labeled as soy.

Some people with a soy allergy also react to other legumes such as peanuts, but many do not. Ask an allergist rather than cutting out more foods than you need to. Read labels every time you buy, because recipes change, and talk to your doctor or a dietitian about a safe diet, especially for a child.