Dairy Free Guide from a Functional Medicine Dietitian
A dairy-free diet excludes all food products that include any dairy, which are foods that come from mammals including cows and goats. Many foods fall into the dairy group such as milk, cheese, cream, yogurt, butter, and many desserts. This dietary pattern is suitable for people who have milk allergies or sensitivities. A common milk sensitivity is lactose intolerance. If you are looking to learn more about a dairy-free diet, keep reading.
Top Dairy-Free Brands
- Milk – Try hemp, almond, coconut, cashew, macadamia, organic soy
- Forager
- Malk
- Silk (Almond, Soy)
- Ripple
- Bob’s Red Mill
- Yogurt – Be mindful of added sugar (aim for less than 5 grams per serving)
- Kite Hill
- Chobani almond
- Silk
- Butter
- Kite Hill
- Melt Organic
- Cream
- Califia Farms
- Nut Pods
- Elmhurst
- Four Sigmatic
- Chobani
- Cheese
- Daiya
- Follow Your Heart
- Violife
- Chao
- Cream Cheese
- Violife
- Kite Hill
- Oatly
- Miyokos
- Condiments
- Simply Organic – Sauces
- Hidden Valley – Plant-Based Ranch Option
- Primal Kitchen – Dips, Salad Dressings, Ranch
- Annies – Salad Dressing
- Protein Drinks/Bars
- Simply Protein – Drinks
- OWYN Plant Protein Drink
- No Cow Protein Bars
- Orgain Plant Protein Bar and drinks
- Vega Plant Protein shake
- Larabar
- Thunderbird Bar
- Frozen
- So Delicious – Frozen Desserts
- Daiya – Pizzas
- Amy’s – Pizzas, Microwavable Meals
- Dr. Praeger’s – Veggie Burgers, Nuggets, Fries
- Hail Merry – Snacks, Desserts
- Perfectly Free – Desserts
- Other
- No Whey Chocolate
- Divvies – Cookies
- Kate Farms – Drinks
- Simple Mills – Crackers and Cookies
- Enjoy Life- Cookies
Ways to Replace Common Dairy Foods
There are some alternatives to your favorite common dairy foods. You can look for dairy alternative milks such as almond, soy, oat, and pea milk. Some plant-based foods to include in the diet include leafy greens and mushrooms. These can help improve nutrient intake while following a dairy-free diet. There are many dairy-free alternatives for common dairy foods if you choose to follow a dairy-free diet.
Common Mistakes While Following a Dairy-Free Diet
Eliminating dairy may mean you are not getting adequate calcium or vitamin D. However, with the correct planning, you can still ensure that you meet adequate nutrient amounts. Many dairy-free alternatives have been altered to contain the same vitamins and minerals as traditional dairy products. There are also fortified juices that have calcium and Vitamin D.
While following a dairy-free diet, you should aim to eat foods that are naturally high in calcium and Vitamin D. Some food sources of calcium include:
- Canned fish,
- Tofu
- Leafy greens.
Although the best source of Vitamin D is the sun, some foods contain small amounts of Vitamin D including:
- Mushrooms
- Fish
- Fish liver oils
It is important to note if you have a vitamin D deficiency, it is recommended to supplement. It is important to eat a variety of foods including dairy alternatives and natural food sources of calcium and Vitamin D.
Summary
An exclusion diet such as a dairy-free diet can be beneficial for people with certain conditions. It is important to put a lot of thought and planning into making this change. This can help ensure that you meet the recommended amounts of nutrients and vitamins. If you are interested in switching to a dairy-free diet, and optimizing your nutrient intake, set up a nutrition consultation.
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References
Castle, Jill. Potential Nutrient Deficiencies on a Dairy-Free Diet. Southwest Dairy Farmers. https://www.southwestdairyfarmers.com/uploads/nutrition/68cb713a-a75c-4083-a25c-2ddb1ea0ca70/nutrient-deficiencies-on-dairy-free-diet-final-db576e6c.pdf
Dairy. MyPlate. USDA. https://www.myplate.gov/eat-healthy/dairy
Dairy and alternatives in your diet. 2023. NHS. Food types. https://www.nhs.uk/live-well/eat-well/food-types/milk-and-dairy-nutrition/#:~:text=soya%2C%20rice%2C%20oat%2C%20almond,or%20%22suitable%20for%20vegans%22%20signs
Dairy-Free Brands We Love. GoDairyFree. Dairy-Free Food: A Grocery Shopping Guide. https://godairyfree.org/dairy-free-grocery-shopping-guide/best-dairy-free-products
Vitamin D. 2024. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h4
