Your Guide To Dairy-Free

Dairy products refer to any foods derived from the milk of an animal, with the most common being cows. Experts estimate roughly 68% of the world's population have dairy malabsorption issues. 

Eliminating dietary dairy for a therapeutic period of time or indefinitely can significantly reduce inflammation and health complications stemming from lactose intolerance such as allergies, acne, gut issues, eczema and the risk of developing serious illnesses such as some cancers, cardiovascular disease and diabetes. 

When transitioning to dairy-free, it's important to know how to read ingredient labels as many packaged foods contain milk products. "Milk" will always be highlighted under allergens, however it's good to look out for terms such as;

• Lactose

• Whey

• Casein

• Rennet

• Ghee

• Custard

• Cheese

• Dairy

• Milk protein

• Milk powder

• Lactulose

• Lactoferrin

• Buttermilk

• Natural butter flavour

Dairy-Free Alternatives

Going dairy-free doesn’t mean you have to miss out on your favourite foods. Here are just a few simple dairy-free swaps.

Milk

Almond milk, coconut milk, rice milk, oat milk, soy milk, macadamia milk and other plant-based alternatives.

Yogurt

Coconut yogurt, almond yogurt.

Cheese

Nut-based cheeses and dairy-free alternatives found in the fridge aisle (usually by the tofu and vegan meats).

Chocolate

Pana chocolate, Loving Earth, Pico, Lindt dark (75%, 85% or 90%).

Butter

Olive-oil spread, olive oil, avocado oil, nuttelex.

Ice-cream

Almond, soy or coconut based ice-creams, banana nice-cream, sorbet.

Dairy-Free Sources of Calcium

One of the main concerns from removing dairy is where to get sufficient calcium. There are loads of plant foods that are high in calcium which is often better absorbed in the body.

Sources include: 

• Navel oranges

• Broccoli

• Rhubarb stalks

• Kale

• Legumes

• Okra

• Collard greens

• Tahini

• Molasses

• Sunflower seeds

• Almonds

• Fortified plant-based milks

• Chickpeas

• Soy

• Sesame seeds

• Chia seeds 

QUICK TIPS

• Focus on what you can eat, not what you can't.

• Take satisfaction in making gradual improvements. Changing your diet is hard so any progress is good progress!

• Opt for wholefoods over processed.

• Start by replacing the easiest foods first, like milk.

• Get creative with your cooking!

To discover whether a dairy-free diet is right for you and for personalised tips on how to transition to dairy-free, make an appointment. Together, we can explore your goals and needs to formulate a treatment plan tailored specifically to you.