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DAIRY FREE EATING GUIDE

 

Many symptoms can arise from intolerance to eating dairy products. Some of these include; excess mucus production i.e. sinus congestion, abdominal bloating, flatulence, abdominal cramping, diarrhoea, eczema and even sleeping issues in children. These symptoms arise due to problems digesting lactose, the sugar in dairy products. Other people also have problems digesting the proteins in dairy such as casein. Removing dairy from your diet tends to worry people due to the belief that dairy is necessary for optimum calcium levels. Attached is a sheet on dairy free foods which contain calcium.

AVOID ALTERNATIVES
Milks – plain, skim, flavoured, condensed, evaporated, powdered, buttermilk, yogo, iced coffee, ovlatine, milo, quick, sustagen Rice milk, goats milk, sheeps milk, oat milk, nut/seed milk, soy milk as the last alternative
Butter, cream cheese, margarine Tahini, hummus, avocado (guacamole), nut spreads (not peanut butter) , omega spreads, bean spreads, lentil spreads
Cheese Goat’s or sheep’s cheese
Cream, sour cream, yoghurt Coconut cream (high in fat), Soy and goat’s yoghurt, coconut yoghurt
Ice cream Soy ice cream, fruit sorbet (see our dairy free ice cream recipe)
Mayonnaise Soy mayonnaise
Biscuits, cakes, crackers Rice or oat cakes
Breads Bodhi’s brands (check labels)
Packaged food including custards, puddings
Chocolate, creamed foods (soups, sauces, vegetables)

It is important to learn to read labels – try to avoid anything which contains milk solids, skim milk, milk proteins, caseinate, whey, non-fat milk solids, casein, lactose.

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