What is a dairy-free diet?
Cow's milk allergy is the most common allergy among young children, affecting between 2% and 3% of children under 3 years of age. It tops the list of the eight most common allergens. Many, but not all children will eventually outgrow this allergy. People with milk allergies are allergic to the protein in milk.
Lactose intolerance is much more common than dairy allergies and affects up to 65% of people.
These people have difficulty digesting lactose, the sugars found in milk, and experience symptoms such as abdominal pain, bloating, nausea, and diarrhea if they consume lactose.
In addition to these two groups, there are many people who simply prefer to avoid dairy products in their diet. This may be due to cultural preferences, an aversion to tastes, or a feeling that they feel healthier without dairy products.
How it works
For those who are allergic to milk, it is important to avoid all cow's milk and products that may contain milk or milk proteins. Other types of animal milk (such as goat's milk) should often be avoided, as it may not be safe for people who are allergic to cow's milk.
If you are lactose intolerant, eating dairy products can cause painful symptoms, but usually not dangerous allergic reactions. People with this condition cannot tolerate a wide range of lactose (the sugar found in milk). Some may consume foods that contain small amounts of lactose, such as butter, aged cheeses, and yogurt with live cultures.
What to use
Compatible products
* Milk substitutes
* Dairy-free foods rich in calcium, protein and vitamin D
* Products marked "no milk" (with caution)
* Products marked "non-dairy" (with caution)
Incompatible products
* Milk
* Milk products
* Products containing milk
* Products in contact with milk
Milk substitutes
You will find many options for milk substitutes (such as soy, almond, rice and oat milk) that will replace animal milk for drinking, eating with cereals, etc. They vary greatly in taste, the nutrients they contain and the added sugar, so read the labels carefully.
You may have to experiment to find the type and brand of milk substitute that you like best. Please note that lactose-free milk still contains milk proteins, so it is not safe for people with milk allergies.
Foods that replace nutrients in milk
Dairy products are an important source of certain nutrients. Therefore, a dairy-free diet should include other sources of these nutrients:
* Protein: Adults and adolescents need 50 to 60 grams of protein per day. The needs of children vary from 9 to 34 grams, depending on age. But you don't need dairy products to get enough protein. Even people who eat meat infrequently probably far exceed their minimum protein requirements. 170 g of lean ground beef contains more than 45 grams of protein. Excellent vegetarian sources of protein include tofu, legumes,and whole grains.
* Calcium: Calcium is a vital mineral for building bone mass, and milk is a rich source of this mineral. Adult women have the highest calcium requirements - from 1000 to 1500 mg per day, and children - from 500 to 1300 mg, depending on their age. To get calcium without dairy, you can eat foods that contain calcium, such as orange juice, cranberry juice, breakfast cereals, and soy milk. Some brands of almond milk also contain calcium. Non-dairy products with particularly high calcium content include cabbage, greens, tofu, shellfish, salmon, legumes, and amaranth. You can also take calcium supplements if your doctor recommends them.
* Vitamin D: Milk also contains vitamin D, which is used in the body to absorb calcium from food. So when you exclude milk and dairy products from your diet, you also need to be mindful of your vitamin D intake. Vitamin D deficiency can cause serious bone diseases such as rickets and osteomalacia. These are very rare disorders, however, as vitamin D can be naturally produced by the body when you are under the sun. 10 to 15 minutes of direct sunlight a day in most places is enough to prevent vitamin D deficiency, especially in summer. Good non-dairy dietary sources of vitamin D include eggs, fish, oysters, fortified cereals, and cod liver oil.
* Riboflavin: Riboflavin, or vitamin B2, is one of the B vitamins necessary for the processing of carbohydrates in the body. It has become popular as a treatment for migraines because it has been clinically shown to reduce their frequency. The recommended daily dose of riboflavin is 1.3 mg for adult men and 1.1 mg for adult women (children and adolescents need less). Leafy greens, sweet potatoes, whole grains, and meat are good sources. Some cereals and bread are also enriched with riboflavin.
* Phosphorus: This mineral helps regulate cell function in the body. It is the main component for the growth of bones and teeth. Meat eaters should easily get enough phosphorus in the diet without dairy products. In particular, oily fish is an effective way to meet your phosphorus needs. The best option for vegetarians is legumes, which are rich in phosphorus, but not as easily absorbed by the body as the phosphorus found in animal products. Another good source is bread, especially if it is fermented with yeast.
Dairy-free products (with caution)
Even if the product says "no dairy products", you should still carefully read the list of ingredients. There are no rules governing the use of the term, so it is possible that "dairy-free" products may contain milk derivatives such as casein or whey. This will make them unsafe for people who are allergic to milk.
Non-dairy products (with caution)
Products marked "non-dairy" are actually allowed by the rules to contain milk proteins. As with" dairy-free " products, it is important to check the list of ingredients. Many non-dairy products may not be safe for people with milk allergies (although they may be suitable for people with lactose intolerance).
Milk
Of course, cow's milk will be at the top of your list of foods to avoid if you follow a dairy-free diet. As noted above, it is also best to avoid other types of animal milk.
Products with milk
These include cheese, yogurt, and ice cream. Dairy-free versions are sometimes available (such as soy milk yogurt), but always check the label to make sure they're right for you.
Products containing milk
Depending on how strict your dairy-free diet is (that is, if you have an allergy or intolerance or preference), you will not be able to eat foods made with milk, such as pastries. Milk proteins can also appear in unexpected foods, such as deli meats and hot dogs.
Products in contact with milk
If you are allergic to milk, you should avoid cross-interaction with other products. Check labels to make sure that products that do not contain milk have never come into contact with milk proteins during production or preparation.
How does it compare
The dairy-free diet has some similarities to other diets that exclude dairy or other foods, in some cases due to disease.
Recommendations
It is recommended to consume low-fat dairy products as part of a balanced diet. However, it is recognized that there are other ways to meet your nutritional needs if you cannot or prefer not to consume dairy products.
Similar diets
Compare a dairy-free diet with others that also limit or reduce the consumption of dairy products or (as in a gluten-free diet) exclude a group of foods that the body does not tolerate.
Dairy-free diet
* How it works: People who follow a dairy-free diet avoid all or most foods that contain milk, milk proteins (casein and whey) and / or milk sugar (lactose).
* General nutrition: this diet is generally safe and provides sufficient nutrition, provided that those who adhere to it ensure that the nutrients contained in dairy products are adequately replaced by other sources.
* Flexibility: Those who avoid dairy products due to sensitivity or intolerance may consume small amounts of dairy products. Levels of insensitivity and intolerance can vary greatly. People with milk allergies should avoid all dairy products.
* Sustainability: As long as nutritional needs are met, this diet can be followed indefinitely (although children develop milk allergies).
Vegan diet
· How it works: People who follow a vegan diet avoid all animal products, including meat, poultry, eggs, fish and dairy products. * General nutrition: Since the vegan diet excludes so many types of foods, it comes with a certain risk. Vegans should be wary of replacing certain nutrients that are found mostly or only in animal products.
* Flexibility: The choice is to follow a vegan diet. The degree of rigor depends on the person who decides to eat in accordance with these principles.
* Sustainability: Because this diet is difficult to follow, it may not be a long-term option for everyone.
Gluten-free diet
* How it works: By following a gluten-free diet, you avoid gluten, which is a protein found in wheat, barley, and rye (and therefore in everything made from these grains).
* General nutrition: Gluten-containing foods can be replaced with gluten-free foods to meet all nutritional needs.
* Flexibility: as with dairy products, there may be different levels of gluten intolerance. People with gluten intolerance need to avoid it completely, while others may consume small amounts.
* Sustainability: As with the dairy-free diet, this diet can be difficult to manage, as gluten is found in many foods and cross-interaction is common. But you can always stick to this diet if your nutritional needs are met.
The Mediterranean diet
* How it works: The Mediterranean diet focuses on whole grain foods, seafood, fruits and vegetables, legumes and nuts. Meat is allowed, but it is consumed in moderation, as well as milk (cheese and yogurt are more common).
* General nutrition: this diet includes a lot of nutrients, antioxidants and fiber.
* Flexibility: Because the diet includes a wide range of foods, this diet can work for many people.
* Resistance: This diet is very safe for long-term compliance (except for food allergies or other diseases) and may even promote heart health.
It may seem difficult to keep track of all the necessary nutrients when you are not consuming dairy products. If you or your child avoid milk due to allergies or intolerances and are concerned about nutrition, talk to your doctor.
A referral to a nutritionist who understands allergy and diet issues may be helpful. This person can help you develop your diet so that you don't miss out on anything important.
