Dairy Free Diet Guide: Dairy Free, Stress Free | Blogging (2024)

This dairy-free diet guide is intended to help people with a diagnosed dairy intolerance.

1-2 in 10 people in the UK are lactose intolerant, so dairy-free eating is more common than you might think. And whether it's skin irritations, plant-based eating or just personal preference, many choose to skip dairy for alternative reasons.

Whatever brought you here, you'll be happy to know that a dairy-free diet can be healthy, nutritious, and delicious. With a little dairy-free knowledge, you can easily fill that gap with a pint of nutrients!

Here's exactly how to eat dairy-free, including a list of dairy-free foods, tips to get you started, and everything related to dairy-free eating.

What is a dairy-free diet?

A dairy-free diet involves avoiding all or most dairy products, including milk, butter, yogurt, cheese, cream and ice cream. Unlike a vegan or plant-based diet, a dairy-free diet still includes other animal products, such as meat, fish and eggs.

If you follow a very strict dairy-free diet or have a milk allergy or lactose intolerance, you may need to avoid all products that contain milk, even in small or trace amounts.

Some products that do not contain milk as a targeted ingredient may be manufactured in a manufacturing facility that processes dairy products, which may pose a small risk of cross-contamination.

Is a dairy-free diet healthy?

A dairy-free diet can be very healthy. Although dairy products can be healthy and nutritious, they are not essential.

The nutrients in dairy products, such as proteins, calcium and vitamin D, can be found in many other foods. But if you're used to a diet high in dairy, make sure you fill in the gaps with the right non-dairy products to avoid nutritional deficiencies.

Although many people see positive effects after eliminating dairy from their diet, this does not mean that dairy is inherently unhealthy. Dairy affects each person individually. Those who can tolerate dairy don't need to cut it out; unless the motivation is ethical, of course. In moderate amounts, minimally processed dairy products are highly nutritious.

Ultimately, the decision whether to eat dairy products or avoid dairy products, with the exception of intolerances and allergies, is a personal choice. Fortunately, a healthy and balanced diet goes both ways.

For a deeper insight into dairy versus dairy-free, we recommend reading this'Dairy: is it good or bad for you?'van Precision Nutrition.

Benefits of a dairy-free diet

Dairy-free diets can provide both health and environmental benefits:

• Gastrointestinal relief:Lactose intolerant or sensitive to dairy? Eliminating lactose from your diet will help eliminate your gastrointestinal symptoms, such as gas, bloating, diarrhea and nausea.
• Cleaner and calmer skin:If you suffer from acne or another inflammatory skin condition, your symptoms may slowly disappear after you stop consuming dairy (Diet and Dermatology, 2014).
• Lower risk of some cancers:Observational studies indicate that a dairy-free diet may reduce the risk of diabetesprostateInthe ovariesCancer. However, it is also important to consider that consuming dairy products may have a protective effectcolorectaalInchestCancer.
• Reduced inflammation:Dairy products have been shown to cause thisinflammation, which in turn can help reduce the risk of chronic diseases.
• Reduced impact on the environment:Eliminating or reducing the amount of dairy products in your diet can significantly reduce your impact on the environment. This is because dairy cows and their manure produce greenhouse gas emissions that contribute to climate change (WWF).

Risks of a dairy-free diet

A well-planned dairy-free diet can be healthy. However, if you don't seek out the right food sources to replace the nutrients in dairy products, you may be at risk of developing a nutritional deficiency.

Below we discuss 4 important nutrients found in dairy products and how you can ensure you still get enough on a dairy-free diet.

Protein on a dairy-free diet

Cow's milk, which probably made up a large part of your diet before dairy, is a great source of protein. A single glass contains all the amino acids your body needs for cell repair and renewal. Because you want to completely eliminate milk and products containing milk, you may need to increase the amount of non-dairy protein foods in your daily diet.

The good news is that there are plenty of nutritious, dairy-free protein sources to enjoy, including:

Try to include a generous dairy-free protein source with every meal and you will have no trouble filling that small protein gap.

If you lead a particularly busy lifestyle and are concerned that you'll miss out on protein as you switch to a dairy-free diet, try a dairy-free protein powder such asCleaning. Each serving contains 15-20g of dairy-free protein from seeds, nuts and European-grown plant proteins for a useful protein boost as you adapt to a dairy-free diet.

Calcium on a dairy-free diet

Dairy products also contain high amounts of calcium, such as:

• Forms teeth and bones
• Regulates the transmission of nerve impulses
• Regulates muscle contractions
• Regulates hormone secretion

Bron:The essence of sports and exercise nutrition throughAccurate power supply.

A calcium deficiency can lead to low bone mineral density and a significantly increased risk of osteoporosis.

Therefore, when switching to a dairy-free diet, it is important to find a way to replenish the lost calcium from the dairy products you consume. The good news? Although dairy products are an excellent source of calcium, they are not the only source of calcium.

The recommended daily intake of calcium for healthy adults in Britain is700 mg. Check out the following list of non-dairy calcium-rich foods to see how you can reach these levels without consuming dairy.

Bron:NHS:Calcium for dairy free

Iodine on a dairy-free diet

Cow's milk is an important source of iodine; a single glass provides almost half of the recommended daily amount. But it's not actually a naturally occurring vitamin in dairy products. It actually comes from the iodine supplements used in livestock feed, as well as from iodine-containing disinfectants used to sterilize milking equipment.

Iodine is used by the body to make thyroid hormones, which help control your metabolism and keep your brain and bones healthy, among many other important functions.

The best non-dairy sources of iodine include:eggs, shellfish, seaweed, potatoesInstrawberry.

Vitamin B12 on a dairy-free diet

Cow's milk is also packed with vitamin B12, which:

• Protects the nervous system
• Laver-DNA
• Creates red blood cells

If you want to avoid dairy but still consume meat, fish and eggs, you are unlikely to have any problems getting enough B12. But if you choosebecome veganit can be difficult to get B12 because it is mainly found in animal foods.

The best vegan sources of vitamin B12 include nutritional yeast, marmite, spirulina, fortified non-dairy milk and yogurt. You should ensure you include a selection of these foods in your daily diet and/or purchase a good quality B12 supplement.

What can you eat on a dairy-free diet?

The thought of eliminating your most beloved dairy products may seem difficult, but a dairy-free diet is much easier than you think. There are so many natural dairy-free foods out there, along with a rapidly growing range of dairy-free alternatives. Although it may take some getting used to, you will never feel deprived.

While it would be impossible to list all the dairy and non-dairy products in the world, here is a list of the basic foods you can eat and what you should avoid on a dairy-free diet.

Food should be double checked

Because milk is a major allergen, the law requires this to be emphasized in the ingredient list of prepackaged food or drinks. In the UK you will see that most products highlight the milk ingredients in bold.

When it comes to dairy-free eating, some products aren't so black and white. Many unexpected processed foods contain small amounts of milk. You will need to get into the habit of checking labels when you start your dairy-free diet, especially if you are lactose intolerant or have an allergy.

The following products are a hit when it comes to dairy-free foods, so don't forget to check the label before purchasing:

Keep in mind that processed foods, such as breaded meats and seafood, sometimes contain dairy products. Focus on whole foods whenever possible, and if you choose something processed, be sure to double check the labels.

Know your dairy-free labels

Not all lactose and dairy ingredients fall under the simple name 'milk' or 'cheese'. If you are strictly dairy-free or have a severe intolerance, learning how to go dairy-free is an important part of becoming more label conscious.

You should keep a close eye on the following ingredients, because they are all made from milk:

• Ghee
• Casein (curd), caseinates
• Calcium or sodium caseinate
• Hydrolyzed casein
• Hydrolyzed whey protein
• Lactoglobuline
• Lactalbumine
• Lactose
• Whey, whey solids, hydrolyzed whey

Is chocolate dairy-free?

Dark chocolate is dairy-free. It is usually made with cocoa powder, sugar and cocoa butter (the fatty part of the cocoa bean), all of which are naturally dairy-free.

However, most manufacturers add milk, milk powder or butter oil to their chocolate bars. This is especially the case with milk and white chocolate, which are generally not dairy-free.

But you don't have to go without chocolate if you follow a dairy-free diet. Dark and dark chocolate are often dairy-free. Be sure to check the label, as some products contain small amounts of milk.

There are more and more vegan and free-range chocolate bars available that are completely free of milk and dairy products. These may be the safest choice for anyone with a severe milk allergy or intolerance, as there is no risk of cross-contamination.

Do you love dairy-free chocolate?You'll love Purition Vegan in Chocolate, Chocolate & Hazelnut & Chocolate Orange. Try them all as part of yoursDiscovery box.

Are eggs dairy-free?

Eggs are not a dairy product. By definition, dairy products are made from or contain milk from mammals. Eggs, on the other hand, are laid by birds. Birds are not mammals and do not produce milk.

Eggs are often incorrectly placed in the dairy product category because they are stored side by side in stores and supermarkets. However, you can still eat eggs if you follow a dairy-free diet, because they are simply not dairy products.

The only exception to this is if you want tobecome vegan, because you avoid all animal and animal by-products, including eggs.

Dairy-free protein powder

Wondering what's going on with protein powder in a dairy-free diet? Protein powders are traditionally made with whey, a byproduct of the cheese-making process. This means that whey (largely) contains lactose, making whey-based products such as protein powders unsuitable for anyone following a strict dairy-free diet.

But whether you hit the gym or just enjoy the convenience of protein powder, avoiding dairy doesn't mean you're missing out.Purition veganis 100% vegetable and lactose-free. Made from 70% ground seeds, nuts and a complete plant-based protein blend, one glass provides 15-20g of protein and up to 38% of your calcium RDI, depending on flavor.

If you have a severe lactose intolerance or milk allergy, you can be assured that our dairy-free products are manufactured and assembled in a carefully controlled production line in our purpose-built factory to ensure no cross-contamination with dairy products occurs.

How to Eat Dairy-Free: Get Started

Switching to a dairy-free diet doesn't have to be scary, complicated or intimidating. Here are some additional quick tips to make the move smooth and hassle-free:

1. Plan your meals

If there's one thing that makes going without milk difficult, it's a lack of preparation. When it's dinner time and you only have some vegetables and a block of cheese in the refrigerator, it will be difficult to create a filling and balanced dairy-free meal.

The solution? Plan your meals in advance for the first few weeks of your dairy-free diet. Choose your day, grab some cookbooks or use recipe websites and choose some dairy-free recipes for the week ahead.

Make a shopping list of every ingredient you need to go through your meal plan. This way you can be sure that you are fully equipped with everything you need for a healthy, nutritious and delicious week of dairy-free food.

2. Choose whole foods

During your transition to dairy-free, you may be surprised at how many unsuspecting foods actually contain milk. From chips and crackers to breaded meats and deli meats, dairy is hidden in many processed and fast food products.

Whole grain products are much less likely to contain hidden dairy – and they're much better for you too! By cooking with most whole food ingredients, such as lean meats, fish, legumes, fruits and vegetables, you no longer have to worry about accidentally ingesting dairy and you can start eating a highly nutritious diet right away.

3. Be open - try everything!

Let's be clear: non-dairy milk tastes different than cow's milk. Don't expect the taste to be the same; Over time, your taste buds will adapt and no longer expect the taste of cow's milk.

There isSomany different types of dairy-free milk and yogurt. Oats, coconut, soy, almond, rice, cashews, hemp, hazelnut... we could go on!

Be open-minded and try as many as you can. You will definitely find that you like one more than the other.

4. Choose vegan meals

Choosing foods or meals labeled "vegan" on the go is a great way to find dairy-free gems you might not otherwise notice. You can rest assured that these are dairy-free, without the fuss or anxiety.

And if you cook at home, vegan and plant-based recipes can be a good source of inspiration. Search online for vegan recipes or buy vegan cookbooks. See which ones suit you, cook them and add lean proteins such as chicken or fish if necessary.

Even if vegan meals aren't your thing, you'll discover some great dairy-free meal ideas with this trick.

How to go dairy free

You are now armed with all the information you need to follow a healthy and balanced dairy-free diet.

The key to a healthy dairy-free diet is to make sure you fill the nutritional gaps that were previously filled by dairy products. Fortunately, this is easily achieved by consuming a wide variety of whole foods. Don't forget to learn the language of your dairy-free label and read those labels carefully, especially if you avoid dairy for medical reasons.

If you're looking for an easy dairy-free breakfast or protein powder, don't forget to take a lookCleaning. Our dairy-free complete food mixes can be blended into a quick shake, blended into a crunchy yogurt bowl or blended into nutrient-packed smoothie bowls.

Packed with protein, healthy fats and fiber and completely dairy-free, it might be just what you need for a smooth transition to dairy-free!