Why does soy milk hurt my stomach

Products made from soy such as tofu, tempeh, sliced ​​meat, miso and soy sauce are also becoming increasingly popular with us - especially with vegetarians, vegans and lovers of Asian cuisine. But how healthy is soy anyway?

Soy is high in protein and fiber

Soybeans are a real source of nutrients. They consist of up to 40 percent vegetable protein and even contain all eight essential amino acids that the body needs to e.g. B. Build tissue and muscles. Soy is also rich in fiber. So there are 9 grams of fiber for every 100 g of soy. These regulate digestion and keep you full for a long time.
Soybeans are also rich in these Vitamins, minerals and trace elements:

  • Vitamin B1, B2 and E
  • iron
  • magnesium
  • zinc

How healthy are soy products?

Soy is one of the controversial foods because it contains plant hormones, so-called Phytoestrogens contains, which, if regularly consumed in large quantities, can under certain circumstances influence one's own hormonal system. However, this has not been adequately researched, since phytoestrogens can have both an estrogenic and an antiestrogenic effect or no effect at all, depending on the tissue. The Federal Institute for Risk Assessment (BfR) also came to the conclusion that soy food can be viewed as harmless with normal consumption levels.
However, it is believed that soy is e.g. B. the function of thyroid can affect. The phytoestrogens can also have an effect in the organism of babies and toddlers, which is why they should only eat soy under the supervision of doctors. The question of whether phytoestrogens protect against breast cancer or even increase the risk is also controversial. According to the cancer information service of the German Cancer Research Center, women who have breast cancer that is growing in an estrogen-dependent manner can resort to soy.
However, caution is advised for gout patients and birch allergy sufferers. Soy can be too many, depending on the product Purines which the body breaks down into uric acid, which can make gout worse. Allergy sufferers should also be careful: there is a risk of developing a cross-allergy to soy protein.

How much soy a day is healthy?

Those who have a balanced diet can use soy products every day. Recommended for a vegan diet are e.g. B. a portion of cooked soybeans (approx. 150 to 220 g) or edamame. You can also consume 50 to 100 g of tofu daily without any problems. For milk and dairy products, it can be one to three servings a day, with one serving corresponding to 100 to 200 g.

Which soy products are healthy?


The tofu looks like a piece of sheep's cheese, but is made from curdled soybeans. The type of quark is made from soy milk and is cut resistant. Tofu has a neutral taste, which is why it is used in both sweet and savory cuisine. It is particularly tasty with spices such as basil, turmeric, paprika or ginger. The soy product can be fried, breaded, smoked, marinated or baked. There are no limits to the type of preparation.


Soy is fermented for tempeh and tastes slightly nutty and mushroom-like. Unlike tofu, tempeh is inoculated with a noble mold and then fermented. This is what creates the taste. It can be bought in blocks or slices. Tempeh is suitable for baking, roasting or grilling. It can also be marinated or breaded like tofu. Tempeh contains just as much protein, B vitamins and iron.


In Japan, miso is a seasoning paste that is a central component of miso soup. The brown paste is made from soaked soybeans and soaked grain. The grain is fermented, the soybeans cooked. Both are mixed together with salt and usually stored in cedar barrels. This also creates lactic acid bacteria and the typical miso taste. This spicy and salty taste goes well with numerous dishes. But you shouldn't boil the paste, otherwise the valuable lactic acid bacteria will be killed. Enzymes in the miso stimulate the formation of gastric juices during digestion. The paste is also rich in copper, manganese, vitamin K and zinc.

Soy milk and soy yogurt

Soy milk and soy yoghurt are also made from soybeans and can easily be added to the shopping cart. Vegetarians and vegans should make sure that the products are fortified with calcium. This makes them even more wholesome foods.