Following a dairy-free diet means avoiding cow's milk and all products made from cow's milk, such as cheese and ice cream. Some people who follow a dairy-free diet have trouble digesting milk products while others develop allergy-like symptoms. Some people simply do not like to drink milk or choose not to consume any animal products at all. A dairy-free diet should include substitute foods that provide the same nutrients, in similar amounts, as dairy products.
Background
Normally, the body produces an enzyme called lactase, which breaks down lactose in foods for digestion and absorption into the bloodstream. Some people do not produce enough of the enzyme and as a result, cannot tolerate most dairy products or can only tolerate very small amounts. They follow a dairy-free diet to avoid symptoms of lactose intolerance, such as abdominal cramps, gas, bloating and diarrhea. Other people follow a dairy-free diet because they are sensitive to a milk protein known as casein, which can stimulate mucous production and may aggravate the immune system in some people, according to experts at the University of Michigan.
Identification
A dairy-free diet eliminates any foods that contain lactose, milk, milk solids or whey. These include milk, buttermilk, cream, half-and-half, cheese, sour cream, yogurt, butter, margarine made with milk products, ice cream, sherbet, evaporated and sweetened condensed milks and any products made with any of these foods. Non-dairy foods that may contain dairy products and should be avoided include cream soups, breads, cereals, frozen breakfast foods such as French toast, pancakes and waffles, baked goods such as doughnuts, rolls and crackers, condiments such as salad dressings, instant coffee and cocoa drink mixes and candies such as toffee, butterscotch and caramel.
Allowances
Several beverages and products labeled "milk" can be used as cow milk substitutes in a dairy-free diet. These include soy milk, rice milk, coconut milk and 100 percent lactose-reduced milk. Dairy substitutes made from these milks, such as soy yogurt, soy- and rice-based cheese and soy margarine, are allowed on a dairy-free diet.
Considerations
Dairy products are considered the best natural source calcium in the diet, while those products that are fortified with vitamins A and D are also good sources of these nutrients. To be considered healthy substitutes, foods that take the place of milk and milk products on a dairy-free diet should have these nutrients added. In addition, anyone following a dairy-free diet should include other non-dairy sources of calcium, such as broccoli and kale.
Misconceptions
Dairy foods do not always have to be eliminated completely from the diets of people who suffer from lactose intolerance or dairy sensitivities. These people can often tolerate very small portions of dairy foods, especially fermented dairy products such as yogurt. Fermented dairy products can actually help improve digestion of lactose and reduce allergic and hypersensitive reactions to milk proteins.
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