This blog aims to give some basic guidance on how to make the transition to a dairy free lifestyle.
Many people give up dairy thinking they have an allergy when in fact they may be ‘intolerant’ rather than actually allergic. The only way to find out if you have a true allergy is to see your GP for lactose intolerance testing.
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Common symptoms of dairy allergy and indeed intolerance include:
- bloated stomach
- stomach pains
- stomach rumbling
- feeling sick
- stomach cramps
- flatulence (wind)
- diarrhoea three or more times a day
Dairy consumption is often linked with inflammatory conditions such as eczema, dermatitis and acne, rhinitis and ‘catarrah’ conditions. One of the best ways to find out if dairy is responsible for these symptoms is to give it up for at least 4 weeks and then re-introduce slowly to see if your body reacts.
Some people find that they cannot tolerate cow’s dairy but find other dairy products from goat’s milk or sheep’s milk are acceptable, whilst others cannot tolerate animal milk at all and will therefore need to use rice, soya, oat or nut “milks” as an alternative.
sensitive
However, if you are sensitive to cow’s milk it is generally wise not to consume large amounts of other animal milk products as you may develop sensitivities to them. Additionally don’t overdo the soya as this can also be a common allergen.
In short variety IS the spice of life so include any dairy or dairy free products in moderation in a diet that is also rich in fruit, vegetables, wholegrains (brown rice, wholewheat, rye, quinoa and other grains etc). The diet should also contain nuts & seeds and cold pressed oils to provide essential fatty acids and be low in refined, processed sugary foods and stimulants such as caffeine and alcohol.
- The first thing to remember when starting a dairy free regime is don’t panic there are plenty
- of dairy free alternatives these days, a lot of which are available from supermarkets. See the table below for some suggestions.
- REMEMBER that dairy includes all milk based products including butter, cream, yoghurt and cheese. Also take care to read ingredients lists as words such as casein, caseinate, whey and lactose are all milk derivatives. For example some sausages includes caseinates as a filler and whey powder is found in many processed foods such as margarine, biscuits, soups, custards, sauces and cereals. Also watch out for ghee and yoghurt in Indian food.
- Dairy-free does not mean you have to give up eggs – eggs are NOT dairy and may be consumed several times per week.
- A lot of people worry about calcium deficiency if they are not consuming dairy products BUT REMEMBER calcium is found in lots of other foods, some examples are shown in the following table.
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