At only a few weeks of age, my first child became extremely fussy during and after feedings, screaming, crying, arching her back, and even refusing to eat at times. Our lactation consultant suggested she may have a dairy intolerance; many infants do because their digestive systems are still developing. This was a gut punch for me. Milk, cheese, and ice cream were staples in my diet, and I truly loved them. And what about hidden dairy? And cross contamination?!? The mere idea of going dairy-free was staggering. I struggled at first, but eventually settled into a routine. I sorely missed my dairy foods, though, and celebrated their return when I was no longer producing breast milk. We also re-introduced cow’s milk after our daughter was a year old, when the digestive system is more mature. So it seemed life was returning to normal for us.
Then, a few years ago, I started researching more about how food affects our ability to function, both physically and emotionally. In an effort to improve our daughter’s focus, self-control, and sensitivities to environmental stimuli, we began reducing our dairy consumption. We saw definite improvement, and what’s more, we don’t miss it much. The kids still beg for cheese, and we do have it on occasion, but we’ve found other foods we really enjoy that don’t require dairy. I’ve shared some recipes on my Pinterest page that have become regulars in our home. (No matter the category, I tend to save recipes that are either dairy-free or can be made dairy-free by leaving out the cheese or making an easy swap.) So whether you’re going dairy-free for your baby, your own health or a family member’s, it doesn’t have to be intimidating. It will be an adjustment for sure, but it gets easier with practice. Here are 7 tips from someone who’s been there, done that, and is cheering you on!
- Eggs may be in the dairy case, but they are not true dairy! We are talking about cow’s milk proteins here, which aren’t found in chicken eggs. When I was trying to break my morning cereal habit, eggs for breakfast almost every day were a saving grace. And there are so many ways to prepare them, you can keep it fresh and interesting, or stick with your favorites.
- Learn to read labels. Milk is one of the top allergens, and U.S. law requires it to be disclosed on the label.
- Anything vegan, or the Kosher terms parve or pareve, is safe, but check the label for potential cross-contamination if that is a concern for you. Many paleo items are made with no dairy, though some use butter or ghee. Coconut oil can often be substituted for butter or ghee when making your own, without changing flavor or texture.
- Speaking of substitutions, it’s been years since I looked for dairy-free cheese or similar substitutions, but I was never able to find something I liked. To me, it just wasn’t the same and only reminded me that I couldn’t have “the real thing.” I find it easier to simply prepare foods that don’t require dairy; I’ve found some delicious recipes my family loves and we don’t feel like we’re missing out on anything. If you do explore non-dairy milk or cheese, be aware that regularly consuming soy products can cause hormonal imbalance.
- Preparing your own food is the best way to ensure no dairy, but it’s nice to visit a restaurant at least every now and then. The Go Dairy-Free website provides best practices for eating out, as well as restaurant guides. You can also go directly to a restaurant’s web page to find allergen information, usually under “nutrition” or “menu” if they don’t have a separate “allergens” link. It is still important to notify the restaurant staff when placing your order that it needs to be dairy-free. I would typically call ahead, then mention it again when placing my order. Two restaurants that really wowed me are Red Robin and O’Charley’s. They provide detailed allergen information, and a manager would generally come talk with me to ensure the food was prepared according to my needs.
- Find some snacks you can carry with you. There will inevitably be a time when you’re hungry and away from home. Having a snack handy will save you from stressing about what’s safe to eat or risking cross-contamination in a fast food joint. Larabars are dairy-free, and Nature Valley has some dairy-free snack options, as well. Nuts, pumpkin seeds, dried fruit, trail mix, etc. also make reliable, portable snacks. The Go Dairy-Free website has even more suggestions for packaged items.
- Yes, you can still have chocolate! Most dark and semi-sweet chocolate does not contain milk. Just make sure to carefully read the label. Milk chocolate does, of course, contain milk. And commercial chocolates may become cross-contaminated due to shared equipment, so contact the manufacturer if cross-contamination is a concern for you. But of course you can make your own non-dairy chocolate goodies at home.
Have you made the leap? Please share your tips for going dairy-free in the comments!