It's never fun to have to watch what you eat.
It's also not fun to have to do it when you've been eating without caution the majority of your child and adult life. In my case, when my first baby developed intolerances to dairy, soy and eggs, I made the decision to figure out how we could move forward with breastfeeding while keeping her tummy happy.
II quickly realized is that it wasn't easy to figure out how to make this change in my diet overnight. I spent hours and hours searching through grocery stores, facebook groups, blogs and talking to friends who had dealt with the same issue.
I couldn't find a single master list to start from, so I thought I would pay it forward and combine everything I've learned into one single post for anyone else facing these dietary issues. Hope this helps and hang in there!
STARTING OUT IS THE HARDEST
You used to know what you ate everyday, but now everything is different. Trying to figure out which foods contain dairy, soy, etc can be a real pain. Especially when you're an exhausted mamma trying to get some sleep.
I hope you find some rest in finding this resource. Everything below is also linked to Amazon so you can see the packaging/read more before you set out to go find them in your local store. Or even better, just add to cart and get it all delivered to your door.
Once you get going, you'll get a feel for which brands work for you and it will make grocery shopping a lot simpler.
Did I miss anything? Comment below and let me know your favorites and I can keep the lists updated :)
4 TIPS FOR SHOPPING WITH ALLERGIES OR INTOLERANCES
Always double-check. The foods listed below are dairy & soy free as ingredients, but may contain trace elements via shared equipment. Reach out to the manufacturers and be sure and always double-check the packaging itself if baby’s allergy is severe to double-check! Ingredients may change and as with everything, YMMV.
Search online, not just in-store. We all know how busy life can get and if you struggle to leave the house, you can order them in a single click for one less thing to do.
Don't be scared of by large quantities. Some of these items come in packs of 6, 8, 12 or more. If you do some quick math, you'll often find the cost per item is the same or less than traditional grocery stores, but includes free delivery to your door. #win!
Make sure and read BOTH of the labels Sometimes the item's contents are listed in the INGREDIENTS section, and sometimes it is in the CONTAIN section. Make sure and read both if your child is severely allergic to dairy or soy.
(Image source: aaaai.org)
A NOTE ON TRACE INGREDIENTS
Depending on the severity of your allergy or intolerance, it may be necessary to avoid items that are processed on shared equipment.
In my case, my baby was fine when I ate items that had trace amounts of allergens, but not when I ate items with dairy, soy, or egg as an actual listed ingredient.
So even if it's not listen, it's always important to double check the label for the fine print if you are dealing with a severe allergy.
In the list below, I've noted most of the items with *Trace to give you a heads up to look closer.
Its also easy to forget that fruits and veggies are all dairy & soy-free!
THE MASTER LIST:
Breads & Pastries
Dairy Aisle
| FOOD | DAIRY-FREE | DAIRY-FREE AND SOY-FREE |
| Milk |
-Soy Milk |
-Ripple Pea Milk & Chocolate Milk -Simply Almond Milk (Top 8 FREE) -Chocolate Almond Milk (Top 8 FREE) -Good Karma Flax Milk (Top 8 FREE) -Chocolate Oat Milk -Coconut Milk -Rice Milk -Elmhurst Cashew Milk |
| Yogurt | -Stonyfield O' Soy Yogurt |
-Forager Project Cashew Yogurt -Daiya Greek Yogurt (Top 8 FREE) -SO Delicious Yogurt (GF) -Ripple Yogurt -Harmless Harvest Coconut Yogurt |
|
Cheese |
-Daiya Cheese -Kite Hill Cream Cheese (Almond Milk) -SO Delicious Cheese -Follow Your Heart Mozzarella Cheese -TJ’s Vegan Shreds |
|
|
Ice Cream & Popsicles |
-Ben & Jerry’s Dairy-Free -Halo Top Dairy-Free -Häagen-Dazs Dairy-Free |
-Nada Moo -Arctic Zero (Flavors to avoid- Cherry Chocolate Chunk, Brownie Blast, and Cookie Dough Chunk contain soy) -SO Delicious Top 8 FREE -Chloe’s Pops -Talenti Sorbetto -Almond Dream Top 8 FREE -Outshine FRUIT bars -Coconut Bliss Ice Cream Top 8 FREE |
Beer, Candy, Chocolate and Snacks
Condiments, Salad Dressing and Deli Meat
| Food | Dairy-Free | Dairy-Free and Soy-Free |
| Mayo |
-Original Vegenaise (Blue) -Just Mayo (EGG-Free) -Just Ranch (EGG-Free) |
-Vegenaise Soy-Free (Green) |
| Peanut Butter/Nutella |
-Jif Natural -Peter Pan Natural -Justin’s Almond Butter -Nutiva Hazelnut Spread *Trace -Sun Butter Top 8 FREE |
|
| Deli Meat |
-Most Boar’s Head Meats (Not Maple Glazed) -Applegate Meats (Some flavors) -Dietz & Watson Sliced Honey Cured Turkey Breast |
|
| BBQ and Salad Dressings |
-Organicville Ranch
-Bush’s Country Style Baked Beans Top 8 FREE -Stubbs BBQ Sauce -Sweet Baby Ray’s Original -Ken’s Simply Vinaigrette Olive Oil & Vinegar -Chosen Foods Lemon Dressing-Annie’s Balsamic Dressing -Brianna’s Blush Wine Vinaigrette |
Baking Substitutes
| FOOD | DAIRY-FREE | DAIRY-FREE & SOY-FREE |
| Eggs | -Just Egg |
-"Chia Egg" (1 TBSP Chia Seed, 1 TBSP Water) -Bob’s Red Mill Egg Replacer -the Neat Egg |
| Butter |
-Earth Balance Baking Sticks (Pink is Soy Free) -Simply Nature Avocado Oil Spray |
|
| Chocolate Chips & Whipped Cream |
-Earth Balance Baking Sticks (Yellow) -Whole Foods 365 Olive Oil Cooking Spray -Smart Balance Spray -Kirkland Canola Oil Spray |
-Guittard Extra Dark *Trace -Enjoy Life Baking Chips Top 8 FREE -GOYA Full Fat Coconut Milk -TJ's Coconut Whipped Topping |
| Baking Stuff | -Duncan Hines Homestyle Frosting *Trace |
-Duncan Hines Cake Mix *Trace -Enjoy Life Pancake Mix -Pillsbury Purely Simple White Cake Mix *Trace -Annie’s Brownie Mix *Trace -Pillsbury Pie Crusts |
Prepared Foods
| FOOD | DAIRY-FREE | DAIRY-FREE & SOY-FREE |
| Frozen Pizzas & Burgers |
-Daiya Frozen Pizzas Top 8 FREE -TJ’s Cauliflower Crust with Daiya Shredded Cheese & Butternut Squash Sauce (Dave's Gourmet) -American Flatbread Vegan Harvest |
|
| Italian Foods/Pastas |
-Amy’s Frozen Rice Mac n’ Cheeze -Daiya Cheezy Mac -Brown Rice Pasta (also at Costco) -Beetnik’s Organic Chicken or Beef Meatballs -Rising Moon Organic Butternut Squash Ravioli -Don Lee Farms Chicken Patties |
|
| Asian & Indian Foods |
-Amy’s Frozen Pad Thai -TJ’s Spring Rolls -TJ’s Japanese Fried Rice |
-Sukhis Lemon Rice (Costco) -Sukhis Frozen Samosas (Also sold at Costco) -Sukhi's Tikka Masala Sauce -Sukhis Chicken Curry |
| Mexican Foods |
-Don Lee Farms Veggie Bowl (Rice & Beans) -Sabra Guacamole -Wholly Guacamole -Amy’s Dairy-Free Burritos (GF) -B Free Spinach Tortillas -Coconut Wraps (GF) |
*Trace: The foods listed may contain dairy & soy via shared equipment, etc. Reach out to the manufacturers and be sure and double-check the packaging if your allergy is severe! Ingredients may also have changed since the time of this posting, so please take a moment to confirm ingredients on the labels of all items above before consuming.
Please note: Items above may contain Amazon affiliate links. Purchasing directly from these referral links helps support the Curious Baby Blog and costs nothing to you!
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