People who follow a dairy-free diet often have a milk allergy or intolerance, follow a pure vegetarian diet or simply do not feel good about using milk products. A dairy-free diet could result in vitamin and mineral deficiencies, but not when it includes foods such as non-dairy "milks" and cheeses and other dairy substitutes. These foods and beverages are designed for dairy-free diets and are usually fortified with the same nutrients typically found in dairy foods.
Types
A lactose-free diet is a dairy-free diet for people who do not produce enough of the enzyme lactase, required to digest the milk sugar lactose, which is found naturally in milk and milk products. On this type of dairy-free diet, you must avoid all dairy foods that contain lactose.
A vegan diet is a dairy-free, strict vegetarian diet that excludes all animal products for health or philosophical reasons. If you follow a vegan diet, you will find most of the plant-based foods and beverages that are suitable for a lactose-free diet acceptable, as long as they contain no added milk or milk products.
Significance
A dairy-free diet that excludes most milk products is the only treatment for people with lactose intolerance. It can be difficult to follow a non-dairy diet because so many processed food products contain milk or milk protein. When you follow a dairy-free diet you may have to avoid many convenience foods, such as breaded fish and poultry, snack chips, breakfast cereals, pastries, instant drink powders, frozen waffles and pancakes, bread and cake mixes, instant potatoes, margarine and salad dressings.
Effects
On a dairy-free diet, you may not get enough calcium in your diet because milk, cheese, yogurt and other dairy products are the best sources of this mineral on a typical diet. A dairy-free diet may also lack vitamin D, which typically comes in the diet from fortified milk. If you follow a dairy-free diet because you are a vegan, you may be at risk of a vitamin B12 deficiency, because B12 is only available from animal products.
Features
A nutritionally balanced, dairy-free diet often includes soymilk, rice milk or almond milk in place of cow's milk. These non-dairy milk substitutes are typically fortified with calcium and vitamins B12 and D, to alleviate any nutrition concerns about a dairy-free diet. A dairy-free diet may also include lactose-free milk, which is regular cow's milk that has been pre-digested with added enzymes to break down most of the lactase.
Other foods in a dairy-free diet that contain calcium and other nutrients found in milk products include shellfish such as clams, oysters and shrimp, canned fish with bones such as salmon and sardines, tofu that has been processed with calcium, leafy green vegetables such as broccoli, kale, collard and mustard greens, calcium-fortified breakfast cereals, almonds, seeds and dried beans.
Warning
If you are on a diary-free diet because you have a milk allergy or intolerance, you must be careful about products that are labeled dairy-free and non-dairy because even though they probably don't contain milk, cheese or other dairy products, they may still contain milk proteins. Also, some foods and ingredients that may unexpectedly contain milk proteins include cold cuts, breaded meat, artificial butter flavoring, caramel flavoring, non-dairy whipped toppings, high protein flour, high protein sports bars, artificial sweetener and frozen french fries that have been pre-soaked in whey or sprayed with lactose. Some medications may also contain lactose, so be sure to read all ingredient labels.
References
- University of Nebraska-Lincoln: Dairy-Free and Non-Dairy
- University of North Carolina Campus Health Services: Lactose-Free Diet
- University of Wisconsin Hospitals and Clinics Authority: Lactose Intolerance
- University of Georgia: Vegetarianism
- National Digestive Diseases Information Clearinghouse: How is Lactose Intolerance Managed?
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