Whether you’re lactose intolerant or have an actual allergy to dairy products, it’s important to review your eating habits and determine which foods may aggravate your condition. This article is aimed at helping you avoid accidental intake of dairy products, whether at home or eating out and also outlines some important nutritional issues to consider when cutting out dairy products.
General Advice
Hone your willpower. This may sound obvious however if you love cheesy pizzas, cream soups and ice cream it can be hard to resist those favourite foods in the beginning. You’ll just have to keep telling yourself “It’s just not worth the agony of eating dairy”. Keep in mind you always able to choose dairy- free alternatives.
What to avoid
Avoiding dairy isn’t as simple as no longer drinking milk. Here’s what else might no longer be on your list of safe food items:
butter and most margarines (contain whey, casein, or lactose)
most baked items
some breads
most flavours of crisps (except plain )
cream sauces
cheese in all forms
ice cream and some gelato and sherbet
most chocolate (including most dark chocolate )
whey protein powder
non-dairy coffee creamer (casein)
some mayonnaises, mustards, and other condiments
Be wary of chicken and turkey, sometimes they are injected with butter (especially the breast)
Dairy- Free Alternatives
There are now many dairy substitutes available including:
Milk: based on soy, rice, almond, hemp seed, and oat, fortified or not, are available in such flavours as plain, chocolate, strawberry and vanilla
Cheese: based on soy, rice, and hemp, are available. Be careful with cheese as even vegetarian brands can contain milk products, usually in the form of caseinate. Goat’s and sheep’s milk cheeses seem to be okay for those with relatively mild intolerances.
Ice Cream: based on soy, rice, and hemp with many flavours to choose from
Yogurt: soy and rice based with a small selection of fruit flavours
Margarines: there are a few good alternatives to butter. Vegan websites often maintain a list of dairy-free margarines. Unrefined coconut oil can make a nice substitute.
Eating Out
Unfortunately Italian is pretty much off your list as is Indian food because ghee (clarified butter) is a common ingredient. However Chinese, Thai, and Japanese food are generally speaking free of dairy, but always ask about the ice cream, as it’s not always made of soy.
Vegan restaurants are reliable for not using dairy ingredients and most vegetarian restaurants have non-dairy alternatives. It is also possible to eat out at chain restaurants. Steak, grilled chicken, fresh fruit, and steamed vegetables are usually on the menu and are acceptable. If you are unsure of ingredients and seasonings, ask. Salad bars are an excellent option – just bypass the cheese and choose a dairy-free dressing, such as oil and vinegar.
