How to Start a Dairy Free Diet
Why Start a Dairy Free Diet?
There are several reasons to switch to a dairy free diet:
Lactose Intolerance: A common condition affecting around 65% of the population, where the body cannot properly digest lactose, leading to diarrhoea, bloating, gas, and discomfort. Hypersensitivity to cow’s milk protein: Which can lead to constipation and anal fissures. Milk Allergy: A more serious immune response to proteins found in milk, which can cause severe allergic reactions.
Skin conditions: Some individuals experience improvements in skin conditions conditions like acne, eczema when following a dairy free diet.
Inflammation and Autoimmune Diseases: Dairy can promote inflammation in certain individuals which can exacerbate autoimmune diseases. Removing dairy may decrease systemic inflammation.
As part of a low histamine diet: Many dairy items like cheese and yoghurt are aged or fermented, which increases their histamine content. Consuming these foods adds to dietary histamine load and can exacerbate symptoms of histamine intolerance.
Common Dairy Sources to Avoid
- Milk
- Cheese
- Cream
- Yogurt
- Ice cream
- Whey protein (unless otherwise instructed by your health practitioner)
- Butter*
Dairy products are also present in many processed foods including: desserts, baked goods, savoury snacks like chips and crackers, sauces and chocolates.
*we find that most people can tolerate Butter and Ghee, your practitioner will advise you if these foods can remain in your diet.
For some people, Goat and/or Sheep milk products are suitable to include on an occasional basis depending on what stage you are at with your treatment plan.
Dairy-Free Alternatives
Many delicious dairy alternatives are available. Be sure to focus on whole-food ingredients without additives like vegetable oils, emulsifiers, preservatives, colours and flavours.
Milk: Nut milk, Flax milk, Hemp milk, Coconut milk, Tigernut Milk, Soy milk, Oat milk, Rice milk. Cheese: Nut-based cheeses either store-bought or homemade, Nutritional yeast Yogurt: Coconut yogurt, Homemade almond milk yoghurt
https://www.alphafoodie.com/homemade-dairy-free-almond-yogurt/
Cream: Coconut cream, Almond Crémé, Cashew cream
Ice Cream: Frozen fruit blended into sorbet, Frozen fruit blended with coconut yoghurt, Coconut milk ice cream, Almond milk ice cream.
Butter: Coconut oil, olive oil, vegan cultured butter, avocado
Benefits of Going Dairy Free/What to Expect
Improved Digestion: Reducing dairy may alleviate bloating, gas and digestive discomfort Clearer Skin: Fewer acne breakouts and less congestion or an improvement in eczema symptoms Better Respiratory Health: Less congestion or a thinning of mucus production Increased Energy: Many individuals feel more energetic and less sluggish when cutting out dairy Reduced Inflammation: Cutting out dairy may help reduce systemic inflammation and associated symptoms such as joint pain
Nutritional Considerations
Will I miss out on essential nutrients if I cut out dairy? Where will I get my calcium?
This is a common concern but with the right advice and focus it doesn’t need to be an issue. In fact, a dairy-free diet often encourages the consumption of a wider variety of foods, potentially leading to a more balanced intake of nutrients, including calcium. When going dairy-free, make
sure you’re getting essential nutrients commonly found in dairy products by incorporating whole food sources of these nutrients, rather than ultra-processed, fortified foods.
Calcium rich foods: dark leafy greens, fish with bones e.g. jarred sardines or salmon, almonds, hazelnuts, dried figs, chia seeds and unhulled sesame seeds/tahini.
Vitamin D rich foods: Oily fish, cod liver oil, liver, eggs, mushrooms, safe sun exposure
Protein: Meat, Poultry, Fish, Eggs, Nuts, Seeds, Legumes
When shopping for a dairy-free diet, focus on whole, unprocessed foods. Here’s a grocery list of dairy free foods to keep in your pantry/fridge:
Grocery List
Coconut Yoghurt
Cultured Vegan Cheese
Plant based Milk
Coconut Cream
Unhulled Tahini
Chia Seeds
Almonds
Sardines
Dark leafy greens
Mushrooms
Olive oil
Avocados
Quick and Easy Recipe Ideas
Here are some simple and delicious dairy-free recipes to try:
- Dairy-Free Smoothie
Ingredients: 1 small zucchini, 1/2 cup berries, 1 tbs beetroot powder, 1 cup leafy greens, 1 cup vanilla coconut yoghurt, 1 tbs almond butter, 1 tbs hemp seed protein.
Instructions: Blend all ingredients until smooth. Enjoy!
- Gluten & Dairy Free Pizza
Ingredients: Gluten-free pizza base (or pita bread), 2 tbs tomato pasta, 1/2 cup diced roasted pumpkin, 1/4 red onion finely sliced, 1 sprig rosemary finely chopped, 1/4 cup garlic cashew cheese.
Instructions: Layer ingredients onto pizza base and heat in the over until warm and cheese begins to melt.
- Coconut Yogurt Parfait
Ingredients: 1 cup coconut yogurt, fresh fruits (berries, figs), granola (check for dairy-free). Instructions: Layer coconut yogurt with fruits and granola in a bowl or glass. 4. Tahini Cookies
Ingredients: 2 cups almond meal 3/4 cup tahini 1/2 cup maple syrup 1/2 teaspoon sea salt 1 teaspoons vanilla 1/2 cup shredded coconut 1/3 cup chopped walnuts, 80g block dark choc (e.g. Pico Super Dark 85% cacao) chopped.
Instructions: Preheat oven to 150°C Line a cookie tray with baking paper. Warm tahini, maple syrup, salt and vanilla in a small saucepan on low heat, stirring constantly until smooth and blended. Remove from heat and stir through chopped walnuts and shredded coconut. Use a spatula to scrape into mixing bowl. Add almond meal to the tahini maple mixture and fold through dark chocolate chunks. Roll 1-2 tablespoons worth of the dough into a ball and flatten onto the prepared baking tray with the back of a fork. Bake for approximately 12 mins or until slightly golden. Remove and allow to cool. The cookies will feel soft to touch at first but will harden as they cool. Ideally they’ll be crunchy on the outside and chewy in the middle!
- Mackerel Pâté
Ingredients: 2 Jars of Mackerel fillets (or sardines) 1 tbs finely cut parsley, 1 tbs finely cut dill, 3 stalks sliced spring onions, 2 tsp Dijon mustard, 2 tsp mayonnaise, juice of half a lemon, 2 tbsp raw apple cider vinegar, 1/2 tsp turmeric, salt and freshly ground black pepper to taste, capers to garnish
Instructions: Mash mackerel in a bowl and mix in all ingredients until well incorporated. Serve on a flaxseed cracker and garnish with capers.
Going dairy-free can be a rewarding journey towards better health and wellness. With the right information and resources, you can easily transition to a delicious and nutritious dairy-free lifestyle. Embrace the variety of alternatives available and enjoy experimenting with new flavours!
