Navigating a Dairy and Soy Free Diet

Some babies and mothers may be advised to follow a dairy-free and/or soy-free diet, particularly if a doctor or healthcare professional suspects a reaction to cow’s milk protein or soy protein. This might involve removing these foods from a baby’s diet when starting solids, choosing specialised formula, or in some cases temporarily removing them from the breastfeeding parent’s diet.

If you’ve been advised to avoid dairy or soy, it can feel overwhelming at first. These ingredients appear in many common foods, and learning what to look for on labels and what alternatives to use can take some getting used to.

To help make things easier, we’ve put together a practical guide to foods that contain dairy and soy, ingredients to watch for, and simple swaps that can help you continue preparing nourishing meals for your baby and family.

Dairy

While cow’s milk protein is the most common trigger, the proteins in other mammals’ milk are similar and may also trigger a reaction in those with an allergy or intolerance. For this reason, dairy-free diets typically exclude milk from all mammals, including cow, goat, sheep and buffalo. It’s also important to note that lactose free dairy is not an alternative option as the reaction is to the milk protein; not lactose.

Foods that obviously contain dairy:

• Milk (full cream, skim, lactose-free, condensed, evaporated, buttermilk)
  
• Cow and goat milk infant formula (read more about formula here)
  
• Cheese (cheddar, parmesan, cream cheese, cottage cheese etc.)
  
• Cream and sour cream
  
• Yoghurt and kefir
  
• Custard
  
• Butter, margarine and ghee
  
• Ice cream and soft serve
  
• Milk chocolate
  
• Any product made with these ingredients
  

Ingredients that contain dairy:

Many packaged foods contain dairy-derived ingredients, so reading labels becomes very important.

Common dairy ingredients include:

• Whey
  
• Casein / caseinate
  
• Milk solids
  
• Milk powder
  
• Lactoglobulin
  
• Lactalbumin
  
• Curd
  

Because dairy is a major allergen, it must be clearly declared on food labels in Australia.

Foods that may unexpectedly contain dairy:

Some packaged foods that can contain dairy include:

• Potato chips
  
• Sauces and dressings
  
• Some breads (especially gluten-free)
  
• Packet soups
  
• Baked goods
  
• Snack bars and granola
  
• Chocolate and confectionery
  
• Deli meats
  

Soy

Soy is another common food protein that some babies react to, particularly those with cow’s milk protein intolerance.

A soy-free diet requires avoiding soybeans and foods derived from soybeans.

Obvious sources of soy:

• Soy milk
  
• Soy based infant formula
  
• Soy sauce and tamari
  
• Tofu (bean curd)
  
• Tempeh
  
• Edamame / soybeans
  
• Miso
  
• Soy protein or soy protein isolate
  
• Soy flour
  
• Soy yoghurt or soy ice cream
  
• Soy cheese
  
• Textured vegetable protein (TVP)

Foods that may unexpectedly contain soy:

• Some breads
  
• Baked goods
  
• Breakfast cereals
  
• Chocolate and confectionery
  
• Mayonnaise and salad dressings
  
• Stock and broth
  
• Packet soups
  
• Meat alternatives
  
• Vegan alternatives
  
• Ice cream
  

Ingredients that may contain soy:

• Flavouring / natural flavouring
  
• Hydrolysed vegetable protein
  
• Vegetable broth
  
• Vegetable gum
  
• Vegetable starch
  

Like dairy, soy must also be clearly labelled as an allergen on food packaging.

What about soy lecithin and soybean oil?

Many people with soy intolerance can tolerate soy lecithin and highly refined soybean oil, because they contain little to no soy protein (the allergenic part of soy). However, tolerance can vary between individuals, so it’s best to follow guidance from your healthcare provider.

Dairy & Soy Free Food Swaps

If your baby or family needs to avoid dairy and soy, there are still plenty of delicious alternatives available.

Foods Naturally Free From Dairy and Soy

Many whole foods are naturally free from dairy and soy, making them excellent staples for babies and families.

• Meat
  
• Chicken
  
• Fish
  
• Eggs
  
• Nuts and seeds
  
• Rice, quinoa, buckwheat, barley
  
• Oats
  
• Wheat, spelt and rye
  
• Fruit
  
• Vegetables
  
• Legumes (except soybeans)
  
• Fats and oils (olive oil, avocado, coconut oil, tallow, lard)
  

Example Day on a Dairy & Soy Free Diet

These ideas can be adapted for babies, toddlers or the whole family.

What About Calcium?

If dairy and soy are removed from the diet, calcium intake may drop. Calcium is important for bone growth and development, especially in babies and young children.

Calcium requirements: ¹

7-12 months: 270 mg/day
1-3 yr: 500 mg/day
4-8 yr: 700 mg/day

Dairy- and soy-free calcium sources include: ²

Some families may also benefit from calcium-fortified foods or supplements, depending on their calcium intake and age. If you would like individualised support, we can help you or your little one in our online clinic.

Plant-Based Milks

The plant-based milk aisle can feel overwhelming. While these milks can be helpful for families avoiding dairy, they vary widely in their nutritional content. Most are largely water-based and don’t naturally provide the same nutrients as dairy milk.

When choosing a plant milk, consider the following:

Calcium

Choosing a calcium-fortified plant milk can help support calcium intake.

Look for:

100–120 mg calcium per 100 ml
(or around 250 – 300 mg per cup)

Sweetness

Choose unsweetened varieties where possible to avoid added sugars.

Added ingredients

Some plant milks contain oils, gums or emulsifiers to improve texture and shelf life. These ingredients are generally considered safe, but if you prefer a simpler ingredient list you may wish to choose milks containing just the base ingredient (e.g. almonds), calcium, water and salt.

Final Thoughts

Adjusting to a dairy- and soy-free diet can feel like a big change at first. But once you become familiar with food labels and find a few favourite substitutes, it often becomes much easier.

Rather than focusing on the foods you can’t have, try shifting your focus to the many whole foods that are naturally free from dairy and soy.

With a little planning and support, it’s absolutely possible to continue offering nourishing, balanced meals for your baby and family. If you want individualised support, we can help in our online clinic.

References

1. National Health and Medical Research Council (NHMRC), Australian Government Department of Health and Ageing, New Zealand Ministry of Health. Nutrient Reference Values for Australia and New Zealand. Canberra: NHMRC; 2006.
2. Food Standards Australia New Zealand (2025) Australian Food Composition Database – Release 3.0. Canberra: FSANZ. Available at: https://afcd.foodstandards.gov.au/