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INTOLLERENT TO DAIRY- WHAT CAN I EAT?

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Gut Health

INTOLLERENT TO DAIRY- WHAT CAN I EAT?

What is a dairy-free diet?

Simply put, a dairy-free diet excludes milk, milk protein, and all related products. The following are the most prominent and common food items that you should avoid in this diet.

Milks or Cream

  • Ice -cream
  • Sour cream
  • Cheese
  • Milk chocolate
  • Kefir

WHERE WILL I GET MY PROTEIN AND CALCIUM?

Protein

Many people rely on milk for protein and the fact is, it’s a protein-rich drink. No need to worry about adequate protein when milk is off the menu though. Even a vegan diet rich in vegetables, fruits, leafy greens, nuts and beans can be protein powered. Add in eggs, meat and fish and you’ll have no problem. The recommended intake of protein for men is about 56 grams a day while women need about 46 grams daily.

Calcium

Calcium is a vital mineral for your teeth and bones. The recommended daily intake for adults is about 1000 mg while the children and old people need even more of it on a daily basis. Its deficiency can cause several health issues. When you ditch dairy, opt for calcium-rich foods like broccoli, kale, and calcium-fortified edibles such as bread, juices and cereals.

What can I substitute for dairy?

Milks and Yogurt.  

Select unsweetened coconut milk, soy milk, hemp milk, rice milk or almond milk for most things. For adding a creamy texture to smoothies, you can add nut or avocado butter in place of yogurt.

Cheese.  

You can enjoy dairy-free cheese on crackers, in sandwiches, on pizza and even in mac and cheese! Hummus or avocado are great substitutions for umami taste and mouthfeel.

Ice cream.   Browse the freezer case in your supermarket and you are sure to find non-dairy ice creams made from coconut, almond, and soy milk. Plenty of sweet flavors to choose from, just like dairy options, so be mindful of the sugar content! You can make delicious non-dairy ice cream at home by pureeing frozen bananas with a splash of vanilla extract or a teaspoon of cocoa powder.

Not sure if Dairy is the culprit.

Download the Food Diary to keep tract of your daily food intake:

https://pattufts.ca/food-diary/

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