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Dairy & Us:

Dairy foods include 

1. Milk 

2. Yogurt 

3. All types of cheese 

4. All creams

5. Butter/Ghee 


Carbohydrates in Dairy:

Lactose (milk sugar) is a natural component in all kinds of milk.

Approximately 65% world's population has lactose intolerance. 

Lactose intolerant individuals have reduced levels of an enzyme,

lactase, needed to hydrolyze lactose in the small intestine. Lactase

deficiency allows the lactose to reach the large intestine where it

is fermented by the micro flora in the colon.

Symptoms of lactase deficiency are

1) Abdominal pain,

2) Gas and bloating

3) Diarrhea.

Proteins in Dairy:

Milk proteins include

Casein (up to 80%)

Whey (15-20%)

Lactalbumin (<5%)

Milk protein allergy is a serious condition. Even tiny amounts of milk/milk proteins can elicit severe allergic reactions in people allergic to milk. These reactions include

1. Anaphylaxis

2. Wheezing, Breathing difficulties

3. Rash, Hives

4. Vomiting, Diarrhea

Milk protein sensitivity which represents the presence of IgG antibodies reacting to milk protein casein, is not the same as milk allergy. Individuals with milk sensitivity typically do not have any immediate/allergy symptoms when they consume dairy. Instead, they can have subtle symptoms related to inflammation. Although avoidance of dairy does not guarantee improvement in these symptoms, some people report considerable improvement in their symptoms as well as resolution of their biomarkers particularly if dairy is avoided for 3-6 months. Some of these symptoms and associated conditions include;

1. Fatigue

2. Headaches / Migraines

3. Joint pains / Arthritis

4. Muscle aches / Fibromyalgia

5. Skin rashes / Eczema / Psoriasis / Acne

6. Chronic gastrointestinal conditions such as IBS

7. Gastrointestinal symptoms (indigestion, gas, bloating, vomiting)

8. Sinus congestion, allergies, asthma symptoms

9. Worsening of symptoms of underlying autoimmune disease

10. Increase in biomarkers associated with underlying autoimmune disease 


Dairy Free diet - What to avoid:









In addition, milk is a common ingredient in the following foods; 

Buns, cakes, cookies, meringues, potato gratins, meatballs, hamburger, sausages, powder for gravy, legume salads, pancakes, waffles, omelet's, sweets, toffees and chocolate.

Milk might also be an ingredient in bread, mashed potatoes, vegetable soups, stews, fruit/berry desserts, curd, vanilla cream, ready to eat dishes with meat, fish and egg as well as mayonnaise. Bread can be brushed with milk or milk protein (casein). Dark chocolate is often contaminated with milk and the concentrations can be very high.

Dairy Free Options:

These days, several affordable dairy free and plant based options are available. Some of these include

1. Dairy Free / Plant Based Milk:

2. Dairy Free / Plant Based Yogurt:


3. Dairy Free / Plant Based Cheese: 

Fruit Cheesecake
Assortment of Cheese
Ice Cream Flavours
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Image by NeONBRAND
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