Eating a dairy-free diet requires a person to be a savvy shopper. Dairy is found in some of the most unexpected packaged foods, including some foods that are labeled as dairy substitutes. Whether you are vegan, lactose intolerant, have irritable bowel syndrome or simply desire to avoid dairy, learn to recognize dairy products in ingredient lists so that you can figure out what you can eat.
Step 1
Read food product labels carefully. Even products labeled vegan or dairy free sometimes contain small amounts of dairy. Besides milk and butter, watch out for the following ingredients, which are all dairy products: Milk powder, milk protein, milk solids, whey, whey solids, whey protein, lactose and casein.
Step 2
Replace milk in recipes with soy milk, rice milk, hemp milk or almond milk.
Step 3
Eat meat products that are labeled "kosher." Meat products that are certified kosher do not contain any form of dairy.
Step 4
Include dairy-free calcium rich foods in your diet. Tofu, broccoli, beans, cabbage, okra and almonds are high in calcium.
Step 5
Substitute cooking oil for butter or margarine in your frying pan. (Margarine often contains dairy products). Olive oil, peanut oil and walnut oil are healthy oil choices.
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