Dairy Intolerance Advice and Substitutes
Dairy products are those, which are produced from or contain milk from animals. Most commonly cow’s milk is used, but goat and sheep’s milk can also be used. Dairy products include milk, butter, cheese, yogurt, cream, sour cream, custard and ice cream. Milk can also be used as an ingredient in desserts, sauces, soups and processed products. Depending upon the level and extent of sensitivity depends on whether there is a need to remove all dairy products, just cow’s milk products or just specific items like milk (but not yogurt and cheese). The large range of dairy-free items now available has facilitated the removal of dairy from the daily diet. Good quality milk drinks, yogurt, cheese, ice cream, custard, crème fraiche and cream are sold in grocery stores. Dairy Substitutes Milk Drinks Almond, Soya, Coconut, Hazelnut, Cashew, Oat, Brown Rice, Hemp Yogurt Soya, Coconut, Almond Nutrition The nutrient value of milk and milk products varies depending upon whether the milk or milk product contains skimmed, semi-skimmed or whole milk. It can be a good source of protein as well as vitamin A, B2, B12, vitamin D (if the product is fortified), calcium, phosphorus, potassium and selenium. The fat content depends upon whether skimmed, semi-skimmed or whole milk has been used in the product. Certain milk products like good quality plain yogurt can also be an excellent source of probiotics in the diet. Replacing key nutrients when eliminating dairy When eliminating items from the diet whether for the short term when implementing an elimination diet or for the long term, it is important to know alternative items that can be introduced into the diet to maintain nutrient balance. Below are the richest sources of each nutrient. B Vitamins Oats, buckwheat, brown rice, rye, whole wheat, peanuts, mushrooms, pecans, sunflower seeds, lentils, cashews, chickpeas, broccoli Beta Carotene (Precursor to vitamin A) Sweet potato, carrots, kale, spinach, collards, Swiss chard, pak choi, butternut squash, pumpkin, lettuce Vitamin A (Retinol) Liver, beef, lamb, cod liver oil, mackerel, salmon, tuna, paté, eggs Calcium Watercress, kale, broccoli, low fat mozzarella (buffalo), pak choi, tofu, sugar snap peas, almonds Vitamin D Salmon, trout, swordfish, mackerel, tuna, mushrooms, fortified products Vitamin B12 Oysters, mussels, scallops, liver, mackerel, tuna, salmon, sardines, crab, beef, eggs Phosphorus Brown rice, oats, rye, whole wheat, quinoa, chicken, turkey, pork, scallops, salmon, pumpkin seeds, Brazil nuts, pine nuts, almonds Selenium Brazil nuts, brown rice, rye, whole wheat, mushrooms, shrimp, sardines, oysters, tuna, sunflower seeds, liver, eggs, beef, turkey Potassium Dried apricots, salmon, mackerel, tuna, monkfish, white beans, lentils, kidney beans, avocado, butternut squash, spinach, mushrooms, bananas, potatoes