Breastfeeding and Going Dairy- or Soy-Free: Myths and Tips

Breastfeeding is a beautiful journey. But challenges arise, especially when dietary restrictions are involved. For some mothers, following a dairy-free and soy-free diet is essential to ensure their baby’s health and comfort. Whether your little one has allergies or intolerances, we’re here to support you with practical tips, delicious alternatives, and some myth-busting facts.

Can I have dairy or soy while breastfeeding?

Some breastfeeding infants experience symptoms beyond typical newborn fussiness or colic. These can include severe reflux or vomiting, blood in their stool, or failure to grow appropriately. In these cases, their pediatrician may suggest temporarily eliminating certain foods from the mother’s diet. This is typically recommended when there is a suspicion of a food allergy or intolerance in the infant.

Conditions that may prompt this dietary change include food protein-induced allergic proctocolitis (formerly known as cow’s milk protein allergy in infancy), food protein-induced enterocolitis syndrome, and IgE-mediated allergies. For cases where minor blood in the stool with mucus is present in an otherwise healthy infant, the condition often resolves on its own within 1-4 months.

Infants with more severe symptoms may find relief by eliminating dairy from the mother’s diet. If symptoms persist even after eliminating dairy, eliminating soy from the mother’s diet may be considered.

Moms should consult her physician to determine when to reintroduce dairy and soy.

What food contains dairy or soy?

Food with soy: These are commonly found in Asian cuisine and include soy oil, edamame, miso, natto, kara, shoyu, soy, soya, soybean, soy protein, soy sauce, tamari, tempeh, textured vegetable protein, and tofu.

Some foods contain soy lecithin, which contains virtually no protein from soybeans. In essence, it is a highly processed derivative of soy oil that works as an emulsifier or a binder to keep food together. It does not tend to cause an allergic reaction, even in those with IgE-mediated allergies. Still, read the label to ensure no soybean or protein is used in the product.

Foods that have milk: butter, buttermilk, casein, cheese, cottage cheese, cream, curds, custard, ghee, creamer, lactalbumin, lactoferrin, lactoglobulin, lactose, any animal milk, milk hydrosylates, pudding, recaldent, simplesse, sour cream, tagatose, whey, yogurt.

Tasty alternatives to dairy and soy products

Cutting out dairy and soy can seem daunting, but there are plenty of delicious alternatives.

Milk alternatives

• Pea Milk: The body can easily digest its protein.
• Almond Milk: A popular choice, almond milk is versatile and widely available.
• Oat Milk: Creamy and great for coffee or baking.
• Coconut Milk: Perfect for curries, smoothies, and desserts.
• Rice Milk: A mild-tasting option that’s good for cereal or cooking.

Besides soy milk, plant-based beverages are NOT equal alternatives to dairy. Look for brands that fortify their products with protein, calcium, and vitamin D, as these are the nutrients that dairy and milk provide to our diet.

Not all plant-based beverages will fortify their products with these essential nutrients, so always read the label!

Cheese alternatives

• Nut-based Cheeses: Cashew cheese and almond ricotta are flavorful substitutes.
• Nutritional Yeast: Provides a cheesy flavor to dishes without the dairy.
• Coconut-based Cheese: Meltable and great for pizzas and sandwiches.

Yogurt alternatives

• Coconut Yogurt: Creamy and rich, it’s excellent with fruit or in smoothies
• Almond Yogurt: Another tasty option for a dairy-free snack.

Yogurt alternatives can be low in protein and high in sugar, so check the nutrition label.

Butter alternatives

• Canola Oil: flavorless and heart-healthy.
• Avocado Oil: Spread on toast or use in baking.
• Coconut Oil: Good for cooking and baking. Use sparingly as it is high in saturated fat.
• Olive Oil: A healthy choice for sautéing and dressings.

Soy sauce alternatives

• Coconut Aminos: A soy-free and gluten-free substitute with a similar taste.
• Tamari: soy-free soy sauce (check labels to ensure it’s soy-free if needed).

Rounding out your diet can fill any nutritional gaps caused by dietary restrictions. Rather than opting for highly processed packaged alternatives, keep it simple with whole foods like fruits, vegetables, nuts, seeds, grains, and lean proteins. The body needs higher calories during lactation than during pregnancy, so eat up!

Common myths about dairy and soy

You won’t get enough calcium without dairy.

Untrue. Many dairy-free foods have calcium, but our bodies can’t always absorb it easily. The calcium in animal products is the easiest for our bodies to use. When it comes to plant-based calcium, cooking the food helps our bodies absorb it better.

Calcium-rich foods include:

• fortified orange juice
• sardines
• salmon
• fortified breakfast cereal
• kale
• Chinese cabbage

However, you need several cups of any vegetable to meet your nutritional needs. Work with your pediatrician and a clinical dietitian to discuss possible calcium supplementation based on your unique diet.

It’s impossible to enjoy food without dairy or soy.

Quite the opposite. With the vast array of alternatives available, you can enjoy delicious and satisfying meals without dairy or soy. From creamy soups to decadent desserts, your dietary restrictions don’t have to limit your culinary creativity.

Dairy-free and soy-free diets lack protein.

Nope. Many protein sources, such as meats, fish, eggs, legumes (like lentils and chickpeas), nuts, and seeds, have no dairy or soy.

Tips for success

Plan Ahead: Prepare meals and snacks in advance to avoid the temptation of convenience foods that might contain dairy or soy.

Read Labels: Dairy and soy can hide in unexpected places, so always check ingredient lists. The Food Allergen Labeling and Consumer Protection Act law requires that all top 9 allergens, dairy and soy included, be identified on the ingredient list, and if not plainly stated, will be further described in parenthesis.

The label must note if it contains these allergens. If it says “may contain,” that means it is processed in a facility where there may be cross-contact with the allergen. In this scenario, it’s best to be safe than sorry and opt for another food option.

Join Support Groups: Online communities and local groups can offer support, recipes, and encouragement from other moms who understand the journey.

Adopting a dairy-free and soy-free diet while breastfeeding can significantly benefit your baby’s health. With the right alternatives and planning, you can navigate these dietary restrictions smoothly.

Remember, you’re not alone on this journey—many moms have successfully made these changes and are thriving.

Christy Nicolle Figueredo is a clinical dietitian at the University of Miami Health System.

Tags: breastfeeding, dairy-free, dietary restrictions, soy-free, special diets