Irritable Bowel Syndrome Message Boards | Help! I can't do soy or tofu!

Hi Kathy - You can use rice milk instead of soy milk for virtually any recipe. You can also get rice cheese and even rice ice cream (though check the fat content - some of the ice creams have too much added oil - sorbet would be a safer option there). You can make homemade rice ice cream as well, following any soy recipe. There is even rice parmesan! Find a good local health food store and start sampling different brands to find a favorite.

There are also almond cheeses, almond milk, and oat milk - all work well as a soy substitute.

For soy products like meat replacers, there are usually wheat gluten options that are really delicious. They're not whole wheat, so they don't have too much insoluble fiber, so no worries there. You can find things like gluten "bacon" or lunch meat slices. I think every version of these products I've ever had has been wonderful in recipes.

Tofu is a bit different - I don't know of any non-soy equivalent to this. I'd love to hear suggestions from others if they have ideas for substituting for tofu in things like cheesecake, where it is a main ingredient. For dinner dishes like stir fries with tofu, you could simply substitute any seafood or skinless chicken breasts.

Hope this helps!

Best,
Heather

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Heather is the Administrator of the IBS Message Boards. She is the author of Eating for IBS and The First Year: IBS, and the CEO of Heather's Tummy Care. Join her IBS Newsletter. Meet Heather on Facebook!

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