Why go dairy-free?
There are many reasons why someone may choose to adopt a dairy-free diet. Some of the most common motivations include:
- Dairy allergies or intolerances – Some people are allergic to the proteins found in dairy and experience symptoms like gastrointestinal distress, skin rashes, coughing, wheezing, and runny noses when they consume dairy products. Others have a dairy intolerance and experience bloating, gas, and diarrhea when they eat dairy.
- Health reasons – Dairy is high in saturated fat and eliminating it from your diet can lower cholesterol levels and reduce the risk of heart disease. Going dairy-free may also help with inflammatory conditions like asthma, sinusitis, and arthritis. Some studies have linked dairy consumption to increased risk of certain cancers.
- Weight loss – Dairy products like cheese, ice cream, and butter are high in calories and fat. Eliminating them can help promote weight loss. Plant-based dairy alternatives like almond or soy milk tend to be lower in calories.
- Animal welfare concerns – The dairy industry involves separating calves from their mothers shortly after birth, which can be emotionally distressing. Cows used for dairy are slaughtered for meat when milk production declines. Some people wish to avoid supporting these practices.
- Environmental concerns – Dairy farming places a heavy strain on natural resources like water and land. The methane gas produced by cows is a potent greenhouse gas. Going dairy-free reduces your carbon footprint.
How to identify dairy on food labels
Reading ingredient lists carefully is key to identifying dairy products. Watch out for these common dairy-derived ingredients:
- Milk
- Cheese
- Yogurt
- Cream
- Butter
- Ghee
- Lactose
- Whey
- Casein
- Curds
- Milk solids
- Milk powder
Some less obvious dairy-containing ingredients include:
- Caseinate
- Whey protein
- Lactalbumin
- Lactose
- Lactulose
- Ghee
Look for “dairy-free” and “vegan” labels on packaged foods whenever possible. Contact manufacturers directly if you are unsure whether a product contains dairy.
Foods to avoid
Here are some of the main foods and drinks you’ll need to eliminate on a dairy-free diet:
- Milk (cow, goat, sheep)
- Cheese
- Yogurt
- Ice cream
- Butter
- Margarine
- Creams
- Milk chocolate
- Custard
- Milk powder
You’ll also need to verify that baked goods, chocolates, processed meats, salad dressings, packaged soups, breads, and other processed foods are dairy-free by carefully reading labels.
Finding suitable dairy substitutes
The good news is there are many plant-based alternatives on the market that can stand in for dairy products:
| Dairy Product | Dairy-Free Substitutes |
|---|---|
| Milk | Soy milk, almond milk, oat milk, coconut milk, rice milk, hemp milk |
| Yogurt | Coconut yogurt, almond yogurt, soy yogurt |
| Cheese | Nut-based cheeses, soy cheeses, vegan cheeses |
| Butter | Nut butters, coconut butter, vegan margarine |
| Ice cream | Coconut milk ice cream, cashew ice cream, vegan ice cream, sorbet |
When purchasing dairy alternatives, aim for unsweetened and unflavored varieties. Check the ingredients to ensure no milk derivatives are included. With plant milks, try out a few different kinds to determine which you prefer the taste and consistency of.
Fortifying your diet
One nutrient you need to pay special attention to on a dairy-free diet is calcium, which is essential for bone health. Here are some good non-dairy sources of calcium to incorporate:
- Leafy greens like kale, collards, and broccoli
- Tofu set with calcium sulfate
- Calcium-fortified plant milks and juices
- Beans
- Almonds
- Calcium-set tofu
- Blackstrap molasses
- Sesame seeds
- Bok choy
- Okra
- Calcium-fortified cereals
If you are unable to meet your daily calcium needs through food sources alone, consider taking a calcium supplement. Talk to your doctor about the right amount for your age and needs.
Vitamin D is also important for calcium absorption. Make sure to get regular sun exposure and consider taking a vegan vitamin D supplement.
Sample meal plan
Here is a dairy-free meal plan sample to give you recipe ideas:
Monday
- Breakfast: Gluten-free oatmeal made with unsweetened almond milk, topped with sliced almonds and blueberries
- Lunch: Veggie and hummus sandwich on dairy-free bread, side salad with balsamic vinaigrette
- Dinner: Lentil shepherd’s pie made with mashed potatoes, steamed kale on the side
Tuesday
- Breakfast: Tofu scramble with spinach, mushrooms and peppers
- Lunch: Chickpea curry over brown rice
- Dinner: Baked salmon, roasted Brussels sprouts and sweet potato
Wednesday
- Breakfast: Dairy-free yogurt topped with granola and strawberries
- Lunch: Peanut butter and jelly sandwich on dairy-free bread, carrot sticks
- Dinner: Veggie and bean burritos, red cabbage slaw salad
Thursday
- Breakfast: Silk soy milk smoothie with banana
- Lunch: Avocado toast on gluten-free bread, tomato soup
- Dinner: Pad thai with tofu and veggies over rice noodles
Friday
- Breakfast: Breakfast tacos with black beans, salsa and guacamole
- Lunch: Quinoa salad with chickpeas, cucumber, tomato, olive oil
- Dinner: Veggie pizza on dairy-free crust, side salad
Focus on incorporating a variety of fruits, vegetables, whole grains, plant-based proteins, healthy fats and dairy-free calcium sources into your daily diet. Read labels carefully and research restaurant options when dining out.
Dealing with cravings
It can be challenging to avoid dairy when you are first making the switch, especially because cheese tends to be addictive. Here are some tips for curbing cravings:
- Stock up on tasty dairy-free snacks like hummus, guacamole, roasted chickpeas, fruit, and dark chocolate.
- Find a delicious dairy-free cheese you enjoy so you have an option when a craving strikes.
- Fill up on healthy fats like avocados, coconut, olives, and nuts which can provide satisfaction.
- Allow yourself a small serving of dairy occasionally if needed as you transition.
- Read labels and avoid processed foods with “hidden” dairy ingredients.
- Focus on all the benefits you are gaining by going dairy-free.
The more you stick with a dairy-free diet, the more your taste buds will adapt and cravings will subside. It gets easier over time!
Eating out and social gatherings
With some preparation, you can navigate dining out and social eating on a dairy-free diet. Here are some tips:
- Research the menu in advance and call ahead to ask about dairy-free options.
- Stick to simpler dishes like grilled meats, salads, and steamed vegetables which likely won’t have cream-based sauces.
- Request no butter on vegetables or bread.
- Ask for oil and vinegar instead of creamy salad dressings.
- Choose fruit-based desserts or sorbet if available.
- Bring a dairy-free dish you can eat to potlucks and parties.
- Explain your needs to the host if attending a dinner party and offer to bring a dish.
- If all else fails, fill up on dairy-free snacks before going out.
With caution, it’s possible to navigate social eating situations smoothly. Don’t be afraid to politely ask questions to wait staff to ensure you avoid dairy.
Traveling dairy-free
You don’t have to put your dairy-free diet on hold when traveling. Just take a few extra precautions.
- Research your destination to learn the native cuisine and dairy-free options available.
- Book accommodations with a kitchenette so you can prepare some of your own meals.
- Pack shelf-stable dairy-free snacks like nut butters, protein bars, dried fruit.
- Download a translation card explaining your dietary needs in the local language.
- Seek out restaurants with clearly marked dairy-free or vegan options.
- Stick to simple whole food dishes – fruits, vegetables, rice, meat, fish.
- Carry a dairy-free dessert like sweets made with dark chocolate in case you can’t find a suitable option.
With flexible eating habits, navigating dairy-free diets when traveling is very doable. Focus on fresh produce and you’ll likely find something to eat!
Teaching family and friends about your diet
Making those closest to you aware of your new way of eating is important both for your health and social life. Here’s how to inform them smoothly:
- Explain the reasons why you are going dairy-free and how it benefits your health.
- Ask them to read product labels when grocery shopping to help identify ones you can eat.
- Provide examples of the types of dairy-free meals and snacks you enjoy.
- Offer to bring a dairy-free dish you can share to group meals.
- Send them links to dairy-free recipes you’d enjoy trying at home together.
- Thank them for accommodating your diet and answer any questions openly and honestly.
Family and friends who truly care about you will make an effort to understand and respect your dairy-free needs. Being positive and providing tasty solutions will help them get on board.
Common questions about dairy-free diets
Is it healthy to completely avoid dairy products?
Yes, as long as you consume adequate amounts of calcium, vitamin D and other nutrients found in dairy through fortified foods or supplements. There are many healthy, well-balanced dairy-free diets.
How difficult is it to get enough protein on a dairy-free diet?
It’s easy to get sufficient protein from plant sources like beans, lentils, tofu, tempeh, nuts, seeds, and whole grains. As long as you eat a varied diet, protein deficiency is not a concern.
Will I need to take supplements if I cut out dairy?
It depends. Focus on getting nutrients like calcium, vitamins B12 and D, zinc, and iodine from the diet first. Check with your doctor to determine if you need any supplements to fill in gaps.
Is goat’s milk or sheep’s milk okay on a dairy-free diet?
No, the proteins in goat’s and sheep’s milk are similar enough to cow’s milk to also trigger reactions in those sensitive. Only products made from plants are dairy-free.
What about lactose-free milk and cheeses?
These still contain milk proteins so are not suitable for those avoiding dairy for allergy or intolerance reasons. Lactose-free products may be transitional options for others.
Can I still eat eggs on a dairy-free diet?
Yes, eggs are considered a separate food allergen group. Many dairy-free eaters include eggs in their diet with no issues.
Is ghee dairy-free?
No, ghee is clarified butter so still contains milk proteins. Stick to vegetable oil-based products instead.
Do I need a prescription for dairy-free formula if I have an infant?
No prescription is required to purchase over-the-counter hypoallergenic, dairy-free infant formulas.
Conclusion
Transitioning to a dairy-free lifestyle involves adjusting your mindset, adapting recipes, stocking your kitchen, reading labels diligently, and communicating needs clearly. But with planning and perseverance, it is entirely achievable for most people. Focus on all the delicious plant foods you can enjoy, supplement when needed, and stay committed to feeling your best without dairy.
