Dairy-free diets

Signs that dairy may not agree with you

Do you or your child have eczema, skin rashes or hay fever? Is bloating, constipation or diarrhoea a regular occurrence? 

If you answered yes to these questions, you may have a dairy intolerance.

There are two types of dairy reactions:

• Lactose intolerance - inability to digest lactose (a sugar naturally present in milk and dairy products) due to reduced production of the enzyme lactase. This results in undigested lactose in the colon and causes symptoms such as abdominal pain, cramps, bloating, nausea, bowel urgency and diarrhoea. 

• Casein sensitivity - an adverse reaction to a protein called casein, which is found in milk and dairy products. Casein intolerance symptoms include gastrointestinal problems (bloating, constipation, abdominal pain and diarrhoea), skin reactions (eczema, hives, itching or rashes), respiratory symptoms (coughing, wheezing and nasal congestion), fatigue, headaches and generalised inflammation

If you have tried switching to lactose-free dairy and you are still experiencing symptoms, it is possible that you are reacting to casein and may benefit from eliminating all dairy products for 2-3 weeks to see if your symptoms improve.

How can we get enough calcium without dairy?

Clients sometimes worry that they won’t get enough calcium if they cut dairy out of their diet but there are many non-dairy foods that are high in calcium.

If you feel that you might be reacting to dairy or have been diagnosed with a dairy intolerance, make sure to include the following calcium-rich foods in your diet on a regular basis.

• Nuts (especially almonds, brazil and pistachio)

• Tofu and soy milk

• Sesame, chia and flax seeds

• Canned sardines and canned salmon (with bones)

• Parsley and watercress

• Beans, peas and lentils

• Kale and bok choy

• Broccoli

• Dried figs and dates

• Molasses

• Celery

• Seaweed

Note: raw spinach and silverbeet are not great sources of calcium as they are high in oxalates, which reduce calcium absorption. Cooking these vegetables reduces oxalate content, allowing for more calcium to be absorbed.

Non-dairy calcium sources

Healthy plant-based milk alternatives

Plant-based milk alternatives have become increasingly popular over the past few years but are they healthy and which ones are best?

Soy, almond, oat, and rice milk are all plant-based alternatives to cow's milk. While they serve as substitutes for people who are lactose intolerant, have dairy allergies, or follow a vegan lifestyle, there are some key differences among them in terms of taste, nutritional content, and production methods.

Soy milk

- made from whole soybeans or soy protein isolate mixed with water.

- creamy texture and a slightly nutty taste.

- good source of protein (comparable to cow's milk) and often fortified with calcium, vitamin D, and other nutrients.

- moderate fat content and low in carbohydrates

Almond milk

- made by blending almonds with water and then straining the mixture.

- mild, slightly sweet flavor and thinner consistency compared to cow's milk.

- naturally low in calories but many commercial brands contain added sugars.

- often fortified with calcium, vitamin D, and other nutrients.

- low in protein (compared to cow's milk) but a good source of vitamin E and healthy fats.

Oat milk

- made by soaking oats in water, blending them, and then straining the mixture.

- creamy texture and a slightly sweet, oaty flavor.

- naturally higher in carbohydrates than other milk alternatives but lower in fat and protein.

- some brands may contain added sugar so it is important to check the label

- often fortified with calcium and vitamin D, and is a good source of fibre.

Rice milk

- made by blending milled rice with water and then straining the mixture.

- thin and watery consistency with a slightly sweet taste.

- naturally sweeter than other milk alternatives.

- generally low in fat and protein and often fortified with nutrients, including calcium and vitamin D.

Healthy plant-based milk options

When it comes to choosing a plant-based milk, look for unsweetened products with minimal additives (a short ingredients list is a good sign!).

Nutty Bruce is my favourite brand as their products do not have any thickeners, gums, fillers or preservatives. You can find Nutty Bruce plant-based milks in the fridge section of the major supermarkets. I’ve tried lots of different brands of almond milk in my coffee and Nutty Bruce unsweetened almond milk is the winner for me.

Long-life plant-based milks are a cheaper option but the nutritional composition, taste and additive content varies among brands so make sure you check the ingredients!