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Dairy

Whilst it is possible for the body to develop a sensitivity or intolerance to any food or drink item there are certainly those, which are very common.

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. 

Below are some ideas of milk drinks and yogurt types:

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.

Vitamin A (Retinol)

Liver, beef, lamb, cod liver oil, mackerel, salmon, tuna, paté, eggs

Beta Carotene (Precursor to vitamin A)

Sweet potato, carrots, kale, spinach, collards, Swiss chard, pak choi, butternut squash, pumpkin, cos lettuce, romaine lettuce, mango, dried apricots, prunes, peaches, melon, red peppers, tuna fish, mackerel

B Vitamins

Brewer’s yeast, oats, buckwheat, brown rice, rye, whole wheat, peanuts, mushrooms, soybean flour and soybeans, split peas, pecans, sunflower seeds, lentils, cashews, chickpeas, broccoli, hazelnuts, peppers

B12

Oysters, mussels, scallops, liver, mackerel, tuna, salmon, sardines, crab, beef, eggs, fortified products

Vitamin D

Salmon, trout, swordfish, mackerel, tuna, mushrooms, fortified products

Calcium

Watercress, kale, broccoli, low fat mozzarella (buffalo), pak choi, tofu, sugar snap peas, almonds, tinned sardines in oil with bones, tinned pink salmon

Potassium

Dried apricots, salmon, mackerel, tuna, monkfish, white beans, lentils, kidney beans, avocado, butternut squash, spinach, mushrooms, bananas, potatoes

Selenium

Brazil nuts, brown rice, rye, whole wheat, mushrooms, shrimp, sardines, oysters, tuna, sunflower seeds, liver, eggs, beef, turkey

Phosphorus

Brown rice, oats, rye, whole wheat, quinoa, chicken, turkey, pork, liver, sardines, scallops, salmon, mackerel, crab, sunflower seeds, pumpkin seeds, Brazil nuts, pine nuts, almonds, pistachios, cashews

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We believe that in providing you with your test results and relevant information in each section, your results can form the beginning of a journey, enabling you to make positive changes to your daily diet and environment.

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