Dairy-Free and Soy-Free Breastfeeding Diet

Foods and Drinks to Avoid on a Dairy-Free and Soy-Free Nursing Diet

Learning your baby may be sensitive to dairy or soy can feel overwhelming, but you can still breastfeed. Cow’s milk protein is a common cause of sensitivity, followed by soy. Many babies who react to cow’s milk protein also react to soy protein.

The most important step is to get an accurate diagnosis for your child’s symptoms. There are different reasons that a baby might cry or seem fussy after nursing. Those behaviors don’t always mean your baby is sensitive to foods you’ve eaten. If a doctor confirms your baby has a milk or soy sensitivity, you can nurse successfully by following a dairy- and soy-free diet.

Food Label Ingredients

It takes time getting used to avoiding foods with dairy and soy, but it can be done. Milk and soy products are found in many foods, some more obvious than others. Learning to read the ingredients on food labels gets easier with practice.

Thanks to food labeling laws in the U.S., nutrition labels must clearly disclose major food allergens, such as milk and soybeans. The best way to eliminate dairy and soy from your diet is to get in the habit of reading food label warnings and ingredients. If a product contains milk or soy, it must be included in the ingredient list or stated as a warning on the label.

Look for warnings such as “may contain…,” “processed in a facility that processes…” or “processed on equipment with...” When reading the food label contents, look for these ingredients to avoid for a dairy-free and/or soy-free diet.

Dairy-Free and Soy-Free Options for Breastfeeding Moms

Now that you know what to avoid, explore food and drinks you can enjoy while breastfeeding your baby. Be sure to check labels of all foods, drinks, baking ingredients and condiments before consuming them.

Drinks

• Water, including seltzer waters

• Milk substitutes, such as rice milk, coconut milk or almond milk (check labels to avoid soy)

• Fruit and vegetable juice

• Soda

• Tea

• Coffee

• Milk-free hot cocoa (check labels to avoid soy lecithin)

Breakfasts, Lunches and Dinners

• Eggs

• Fruits and vegetables

• Plain, non-breaded meat

• Potatoes, rice, quinoa

• Most pastas (check pasta labels to avoid soy fillers)

• Beans (check hummus labels to avoid soybean oil)

• Natural peanut butter and sunflower seed butter

• Chia seeds

Snacks (Check All Labels Carefully)

• Dairy-free yogurt and cheese

• Salsa and guacamole

• Pretzels, popcorn, plain potato chips and corn chips

• Most cereals

• Gummies and hard candies

• Most sorbets

• Certain snack bars, wheat crackers, veggie chips and animal crackers

Certain brands — such as Enjoy Life, Canyon Bakehouse and Kinnikinnick — also make dairy- and soy-free products. Kosher products that are certified as meat- and dairy-free are labeled “Pareve” or with a “U” inside a circle.

Tips for Eating Away from Home

If you plan to eat at a restaurant, it helps to do a little research ahead of time. Some restaurants have an allergen list on their website to use as a resource before you arrive. If not, call ahead to ask the manager questions.

Your best choices may include:

• Stir-fried or grilled proteins, along with beans, fresh vegetables and fruits

• Build-your-own salads and meals by choosing each ingredient

• A sandwich with dairy-free bread or a lettuce-wrap (no cheese)

• Broth-based soups and stews

Remember that each restaurant prepares meals differently. No matter where you go, be sure to discuss your dietary restrictions with the server or manager before you order.

Before heading to a friend’s house to eat, give them a polite heads up about your diet. They can easily include safe options for you and your baby, and a little notice can prevent them from scrambling once you arrive. Or you could offer to bring a dish to share.

It’s a good idea to keep soy-free and dairy-free snacks with you any time you leave the house. As a nursing mom producing breastmilk, you are burning a lot of calories and likely need to eat often.

Support While Nursing a Baby with Milk and Soy Sensitivities

While following this diet, be sure to get enough calcium and vitamin D normally found in dairy products. You need these and other nutrients for good health and for your baby’s development. Good sources of calcium and vitamin D include fortified cereals and plant-based milk alternatives. Broccoli, pinto beans and leafy green vegetables are other great sources of calcium. Vitamin D is found in oily fish, such as salmon and tuna, as well as egg yolks.

Following a dairy-free and soy-free diet can feel overwhelming at first, but it will get easier. If you have any questions about your breastfeeding baby’s food sensitivities, speak with your child’s pediatrician. If you need more guidance, ask for a referral to a nutrition specialist.

At Children’s Nebraska, our team is here to support you and your baby every step of the way. If you’re looking for a pediatrician for your child, visit our Children’s Physicians page and find a location near you.