When we talk about food allergies and sensitivities, yeast isn’t usually high on the agenda. We think of gluten, peanuts, or dairy. However, yeast is a relatively common allergy and intolerance that causes havoc in people’s digestive systems.
Worst of all, yeast is everywhere. Knowing which foods contain yeast can feel like an endless memory game. Is soy sauce going to cause a rash? How about beer? And is all bread off the menu?
What is Yeast?
Yeast is a fungus. It’s what gives bread its fluffy texture and beer its alcohol content. Almost every foodstuff involving fermentation or mold contains some form of yeast. In food, there are two primary types of yeast:
- Baker’s yeast: The secret behind perfectly risen bread, this yeast transforms dough into light, airy creations by feasting on sugars and releasing carbon dioxide, bringing your favorite baked goods to life.
- Brewer’s yeast: The unsung hero of your favorite brew, this yeast works its magic by turning sugars into alcohol and bubbles, crafting the distinctive flavors and aromas in beer, cider, and other fermented delights.
There is another kind of yeast: candida. It naturally exists on your skin – although, if it’s left to its own devices, it can cause a yeast infection. Candida usually becomes a problem after taking antibiotics; however, some foods can promote growth.
Why You Should Avoid Yeast
For most people, yeast is something you eat every day. It’s perfectly health and doesn’t cause any problems. Eating less yeast is only important if you have a yeast allergy or sensitivity.
What’s the difference? Yeast allergies refer to the immediate allergic reaction that occurs after eating (or coming into contact with) yeast. You’ll notice an itchy red rash, swelling, runny nose, and stomach discomfort.
Yeast sensitivities, on the other hand, are milder. Symptoms evolve over hours or days and are much more diffuse. You may experience muscle or joint pain, headaches, brain fog, tiredness, or bloating.
Either way, the only solution is to eliminate food containing yeast from your diet. Some “yeast-free” diets claim to help with candida infections. There is no scientific evidence for their effectiveness, however.
Which Foods Contain Yeast
If we were to name every food containing yeast, we could be here for a long time. Instead, we’re going to focus on the big groups you’ll want to avoid.
Leavened Baked Goods
The most obvious food containing yeast is baked goods. Think bread, muffins, biscuits, croissants, and almost everything you bake in an oven. The art of baking is primarily getting the ingredients to “rise,” giving it that fluffy texture we all know and love.
There is an exception – unleavened baked goods (common in Middle Eastern cuisine) usually don’t contain any yeast. They’re a safe alternative for people with an allergy or sensitivity.
Cereal
While most cereals are yeast-free, some can sneak in yeast through ingredients like malt or additives. Malted cereals, often found in granolas or flavored varieties, can contain yeast due to the fermentation process involved in creating malt. For those avoiding yeast, it’s important to check labels, as some processed or fortified cereals may include yeast-derived ingredients. Opt for simple, whole-grain options without added flavorings or malt to play it safe.
Brewed Alcohol
Almost all alcoholic drinks use yeast to turn the sugar into ethanol – aka fermentation. However, if the alcohol is distilled, most of the yeast is removed in the process. Beer, malt liquor, and hard ciders are the opposite, containing high levels of yeast.
If your allergy is particularly severe, you may need to swear off alcohol altogether. But for milder allergies and sensitivities, just eliminating brewed alcohol is best.
Kombucha
Kombucha is one of the more surprising foods containing yeast. Made from sugar, tea, yeast, and bacteria, it’s a fermented drink. Mistakenly known as “mushroom tea,” it actually relies on a yeast fungus to brew the final mixture – not mushroom.
Soy Sauce and Miso
Soy sauce is a problem for lots of people with food allergies, containing both yeast and gluten. Because of its fermented nature, it contains lots of yeast in the end product. However, it’s not just straight soy sauce – it’s a common ingredient in lots of Eastern cooking. Read food labels to double-check there’s no hidden soy sauce.
Miso is another fermented product made from rice and soy. Yeast is used in the fermentation process, meaning it’s off-limits for anyone with a sensitivity or allergy.
Candies
Don’t panic – most candies are yeast-free. Some candies can contain yeast-derived ingredients. For example, some chewy or gummy candies may use yeast-based additives to achieve their texture or flavor.
Candies containing malt (like malted milk balls or malt-flavored sweets) may pose a risk due to the fermentation involved in producing malt. If you have a yeast allergy or sensitivity, it’s best to stick to simple, ingredient-transparent candies and always check the labels to avoid hidden sources of yeast.
Testing for a Yeast Sensitivity
Now that you know which foods contain yeast, the next question is: could you have a yeast sensitivity? Here’s how to find out.
The Individual Ultimate Test is the gold standard for sensitivity testing. It analyses a hair sample for 975 items, sending your results within 3-5 business days. You’ll receive a detailed overview of your sensitivity profile with a percentage score for each potential sensitivity. You can then use this information to guide your elimination diet.
Take the guesswork out of your diet and start feeling like yourself again. Ready to find out what’s really going on? Get your test now and take the first step!