Why is soy sauce not allowed on the AIP diet?
The Autoimmune Protocol (AIP) diet is designed to reduce inflammation and heal a leaky gut by eliminating specific food groups that are known to trigger an immune response. Since soy sauce is derived from fermented soybeans, it falls squarely into the category of foods to avoid during the elimination phase of the diet. There are several specific reasons why soy products, including soy sauce, are considered non-compliant with the AIP framework.
Soy is a legume
One of the most foundational principles of the AIP diet is the complete elimination of all legumes. Soybeans are a type of legume, and therefore, all products made from them, such as soy sauce, tofu, and edamame, are strictly forbidden. Legumes are excluded because they contain anti-nutrients like lectins and phytic acid.
- Lectins: These are a type of protein that can irritate the gut lining and increase intestinal permeability, also known as 'leaky gut'. For individuals with autoimmune conditions, a leaky gut is a major concern, as it can allow undigested food particles and toxins to enter the bloodstream, triggering or exacerbating an immune response.
- Phytic Acid: This compound, also found in legumes, binds to essential minerals like zinc, iron, and calcium, hindering their absorption by the body. This can contribute to nutrient deficiencies, which are especially critical for those trying to restore their health through the AIP diet.
Goitrogenic compounds in soy
Soy contains goitrogens, chemical compounds that can interfere with thyroid function. For people with autoimmune thyroid conditions like Hashimoto's or Graves' disease, this can be particularly problematic. Goitrogens can suppress the thyroid gland's ability to produce hormones by blocking iodine uptake, potentially worsening symptoms of thyroid dysfunction. Given that many individuals on the AIP diet are managing thyroid-related autoimmune issues, the avoidance of soy is a critical step.
Potential for inflammation
Even for those without known thyroid issues, the inflammatory properties of soy are a primary concern on the AIP diet. Processed soy, like that found in conventional soy sauce, can be highly inflammatory for many people. The AIP protocol focuses on nutrient-dense, anti-inflammatory foods, and anything that could potentially trigger an inflammatory response is removed.
AIP-compliant alternatives to soy sauce
Giving up soy sauce doesn't mean sacrificing the rich, umami flavor in your dishes. There are several excellent AIP-compliant substitutes that can be used to achieve a similar taste profile.
- Coconut Aminos: This is the most popular and readily available substitute for soy sauce. Made from the fermented sap of coconut blossoms, coconut aminos are naturally sweet, salty, and have a rich, dark color. They are completely soy-free, gluten-free, and suitable for the AIP diet.
- Fish Sauce: High-quality fish sauce can add a salty, umami kick to dishes. When using, be sure to check the ingredients list to ensure it doesn't contain any additives or sugars that are non-compliant with AIP.
- Homemade Sauces: For those who enjoy cooking from scratch, making your own soy sauce substitute is an excellent option. You can combine ingredients like fish sauce, sauerkraut juice, and a touch of coconut aminos for a complex, fermented flavor. Many recipes for AIP-compliant teriyaki or savory sauces also use a combination of coconut aminos, pineapple juice, and ginger.
Comparison: Soy Sauce vs. Coconut Aminos
| Feature | Traditional Soy Sauce | Coconut Aminos (AIP-Compliant Alternative) |
|---|---|---|
| Source | Soybeans (a legume) | Fermented sap of coconut blossoms |
| AIP Status | Not Compliant | Compliant |
| Legume Content | Contains Soy | None |
| Gluten | Can contain gluten, depending on brewing process | Gluten-free |
| Inflammatory Compounds | Contains lectins and phytic acid | None |
| Goitrogens | Contains goitrogenic compounds | None |
| Taste Profile | Rich, salty, and savory | Mildly sweet, salty, and slightly less intense than soy sauce |
| Nutrient Absorption | Can inhibit mineral absorption | Does not inhibit mineral absorption |
How to use AIP soy sauce alternatives
Integrating soy sauce alternatives into your AIP cooking is straightforward. Coconut aminos, for example, can be used in a 1:1 ratio in most recipes that call for soy sauce, though you may want to add a pinch of extra salt if you prefer a saltier flavor. Here are some ways to incorporate these substitutes:
- Stir-Fries: Use coconut aminos as the base for a savory stir-fry sauce with garlic, ginger, and a little arrowroot starch to thicken.
- Marinades: Create a flavorful marinade for chicken, beef, or fish using coconut aminos, apple cider vinegar, and herbs.
- Dipping Sauce: Combine coconut aminos with a squeeze of lime or lemon juice and some minced garlic for a simple and delicious dipping sauce for meats or vegetables.
- Flavoring Broths: Add a splash of fish sauce to your homemade bone broth to deepen the umami flavor.
Conclusion
In summary, soy sauce is not a compliant food for anyone following the AIP diet due to its derivation from soybeans, a legume containing potentially inflammatory compounds and anti-nutrients. The strict elimination of soy is a fundamental part of the protocol, aimed at reducing inflammation and promoting gut healing. Thankfully, several excellent alternatives exist, with coconut aminos being the most popular and versatile. By exploring these compliant substitutes, you can maintain the savory, umami flavors you love while adhering to the AIP guidelines for managing your autoimmune condition and supporting your overall health.
Here is a useful resource for understanding the comprehensive list of foods to avoid on AIP.
