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.
|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)|
|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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