According to CureResearch.com, 30 to 50 million Americans have difficulty digesting cow's milk and its products, such as cheese and ice cream, due to lactose intolerance. Additional Americans have difficulty with these foods for other health reasons. Cow's milk is a convenient source of protein, calcium and other important nutrients. If your child cannot tolerate dairy foods you may be wondering how to eliminate them and still feed your child a nourishing diet. Like any diet, a good dairy-free diet should consist mostly of whole, natural, unprocessed foods and provide a healthy balance of nutrients. Avoid processed foods and junk foods that will fill them up with empty calories and displace foods containing the valuable vitamins, minerals and proteins they need. Talk to your child's pediatrician before making any dietary changes or giving any supplements.
Vegan Diet
A vegan diet excludes all animal products including meat, fish, cheese, milk and eggs. It includes a high proportion of grains, vegetables and fruits. According to the book "Becoming Vegan," a balanced vegan diet relies on beans, seeds and nuts and soy fortified with calcium and vitamin D for protein and essential minerals, as well as other vegetable-origin proteins. Flax oil, walnuts and leafy green vegetables provide balanced sources of omega fats. lt is especially important for vegans to supplement vitamin B12, a vitamin that does not occur naturally in unfermented plant foods and is vital for healthy growth and nuerological development. Nutritional yeast, traditionally prepared miso--a soup base made from fermented soy--or a B-vitamin-complex pill are all good sources of vitamin B12.
Macrobiotic Diet
According to "The Quick and Natural Macrobiotic Cookbook," the macrobiotic diet is based on foods that grow in a coastal region of a temperate climate, eaten in season. Brown rice and other whole grains make up the bulk--50 to 60 percent--of a macrobiotic diet. The remainder of the diet is made up of 25 to 30 percent cooked seasonal vegetables, five to 10 percent soups, five to 10 percent beans and 10 percent sea vegetables. Seasonings, condiments, fish, fruit, snacks, seeds, nuts, beverages and pickled vegetables are important supplements. If your child is used to a typical modern diet, it may be difficult for him to adjust to a macrobiotic diet. Try making a gradual adjustment by slowly phasing out simple carbohydrates such as those in refined grains and sugar, meat, dairy and artificial sweeteners.
Dairy Replacement Diet
According to the Mayo Clinic, dairy-intolerant individuals can replace milk with foods that supply similar nutrition. Broccoli, almonds, spinach and oranges are good sources of calcium and B vitamins. Meat, fish, beans and nuts supply protein and vitamin B12. Fortified soy, almond and rice milks are refreshing and nutritious beverages that may replace cow's milk. Your child may also be able to tolerate sheep or goat's milk; both are commonly available and easier to digest than cow's milk. If you try one of these alternatives, talk to your doctor first and start by giving your child only a little at a time. If your child's dairy sensitivity is due to lactose intolerance, talk to your doctor about replacing traditional dairy products with special lactose-free dairy foods. When buying pre-packaged foods, read labels carefully to make sure they contain no dairy or dairy derivatives such as whey or dry milk solids.
Lactase Enzyme Supplements
If your child is lactose intolerant, you may be able to address their problem with lactase, an enzyme that helps with lactose digestion. This requires very little dietary change. In fact, your child can still continue to eat many dairy foods, but will have to supplement with lactase enzyme drops or tablets in order to be able to digest them. According to "The Mayo Clinic," this alternative may not work for all lactose-intolerant individuals. So use caution and talk to your doctor before taking any supplements or making dietary changes.
References
- "A Natural Encyclopedia of Healing for Children and Infants"; Mary Bove, ND; 1996
- "Becoming Vegan"; Brenda Davis, R.D. and Vesanto Melina M.S., R.D.; 2000
- "The Quick and Natural Macrobiotic Cookbook"; Aveline Kushi and Wendy Esko;1989
- "The Illustrated Encyclopedia of Healing Remedies"; Norman Shealy MD; 1998
- The Mayo Clinic "Lactose intolerance: Lifestyle and Home Remedies"
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