Going Dairy Free

Is It Right For You?

Do you ever feel overwhelmed by all the conflicting information out there? Especially when it comes to eating healthy? One person says dairy is the ultimate health food, and the next person demonizes it. How do you know what is best for YOU?

I – so – get it and that’s exactly why I wrote this article. I am passionate about pulling back the veil and helping people just like you understand what REAL healthy food is.

As an Affiliate I may earn a small fee from qualifying purchases of some of the links you might click and purchase – at no additional cost to you.


Some people seem to be able to digest milk just fine, but others can be sensitive (and not even know it) or be allergic to milk.

Cows milk allergy is the most common food allergy in children, according to FARE (Food Allergy Research & Education), with symptoms ranging from hives, vomiting, diarrhea, wheezing, runny nose, to the most severe, anaphylaxis. To confirm a food allergy, blood tests must be done.

Having an intolerance to lactose (the sugar in milk) indicates the absence of the enzyme lactase, which is needed to digest lactose. This is different from a milk allergy because the immune system is not activated.

Common symptoms of lactose intolerance include:
⦁ Painful Gas
⦁ Stomach pain and discomfort
⦁ Bloating
⦁ Nausea
⦁ Diarrhea

If you struggle with any of these symptoms, pay close attention to when they arise. Consider eliminating milk products for 14 days and then reintroduce them again with no more than 2 servings in one day – and see how you feel. Your body will tell you!


Or Does It! For many, experimenting with a dairy free diet can be very enlightening. Removing dairy from your diet may offer some of the following benefits:
⦁ Reduced acne or clearing of skin
⦁ Better digestion & chronic constipation relief
⦁ Reduced seasonal allergy symptoms
⦁ Reduced headaches and/or migraines
⦁ Reduced “stuffiness”, post nasal drip, and phlegm
⦁ Reduced fatigue, arthritis symptoms and joint pain
⦁ Reduced behavioral issues associated with ADHD and Autism
⦁ Reduced ear infections in children
⦁ Weight loss

Dairy is considered a highly inflammatory food, influencing systemic inflammation throughout the body for some people. The two elements in dairy that can create an issue are the sugar, lactose (discussed earlier), and the protein, casein.

Sometimes it’s assumed that someone may be lactose intolerant, when they are actually having a response to the casein in the dairy product. Casein and gluten (a protein in wheat and other grains) are very similar in molecular structure. This is why many people who are sensitive or intolerant to gluten also have an issue with the casein in dairy.

Dairy products, like all animal products, are considered acid forming in the body. Our body works very hard to maintain acid – alkaline balance. When we eat acid forming foods, the body pulls alkalizing calcium, magnesium and potassium from the bones to create balance. Putting into question….is dairy really good for your bones?

Years ago I read a book THE CHINA STUDY .. in short, they were literally able to turn cancer on and off in the rats with increasing and decreasing dairy casein’s. (below is link to updated version. But you can find the original on Amazon.


If you do not have an allergy or are not sensitive to lactose or casein, it’s really up to you to decide if you want to consume dairy products.

If you DO decide to continue consuming dairy, then I highly recommend only consuming organic dairy products. In conventional milk production, cows are often be injected with the hormone rGBH, for one. This is used to increase milk production in the animal, however it is known to cause mastitis (an infection) in the udder requiring the use of antibiotics. Organic milk and dairy products are produced without hormones or antibiotics.

If you do decide to eliminate dairy from your diet, it is important to make sure your diet is well rounded with some foods high in calcium but also just plain good for you. These include:
⦁ Kale, Spinach, Bok Choy and Collard Greens
⦁ Salmon and Sardines
⦁ Almonds
⦁ Oranges
⦁ Broccoli
⦁ Figs
⦁ Enriched dairy free milks: almond, coconut, rice & hemp milks
⦁ Sesame Seeds and Tahini
⦁ Chia Seeds

When navigating a dairy free diet, it is best to focus on whole, unprocessed foods (high quality protein and a wide variety of vegetables and fruits) in addition to simply avoiding dairy products. All dairy must be avoided, including cow, sheep and goat dairy products, as these all contain casein.


Some Ingredients to avoid
Milk (all forms: condensed, cow, derivative, dry, evaporated, goat, lowfat, malted, nonfat, powder, protein, sheep, skim, solids, whole)
Butter (acid, ester, fat, flavor, oil), Buttermilk, Casein, Caseinates (all forms),
Cheese (cow, goat, sheep), Cottage Cheese, Cream (including whipped),
Custard, Dairy milk solids, Galactose, Ghee, Half and Half, Lactate solids,
Lactose, Magnesium Caseinate, Nougat, Potassium Caseinate, Pudding,
Sour Cream (solids & imitation), Whey (all forms), Whipped Topping, Yogurt (regular & frozen).


There are many ingredients that may contain dairy.. READ the ingredients label and watch for the words dairy, casein, caseinate, lactate, and lactose.

DID YOU KNOW? lactose is used as the base for more than 20% of prescription drugs and about 6% of over the counter medicines and vitamins.

Substitution Suggestions

Butter: Substitute: Virgin Organic Coconut Oil, Nutiva Coconut Oil w/Butter Flavor, Olive Oil

Milk: Substitute: Almond/Coconut/Rice/Hemp Milk

Cream Cheese And Cheese: Substitute: Kite Hill

Yogurt and Ice Cream: Substitute: Dairy Free

Coffee Creamer: Substitute: Dairy free Coffee Creamer


Take this new lifestyle one day at a time. Never think you need to do everything at once. That is far to overwhelming. When we look at things for only today we can tackle anything.

If you are ready to learn more and dive in, here is a list of some good websites, books and cookbooks, and dairy substitutions:


Books & Cookbooks
Dairy Free Cookbook by Jane Zukin
Denise Walker’s Against All Grain by Denise Walker
Go Dairy Free by Alisa Fleming
Southern Gal Simple Southern Paleo Recipes by Lyla Brooks
The Allergy-Free Pantry by Colette Martin
The Dairy Free Kitchen by Ashley Adams
The Dairy Free & Gluten Free Kitchen by Denise Jardine
The Healthy Gluten Free Life by Tammy Credicott
The Whole Life Nutrition Cookbook by Tom Malterre & Alissa Segersten
It’s All Good by Gwyneth Paltrow

Parting thoughts……

Do you ever wonder why so many little ones end up with an allergy to dairy? I can’t say for sure but I have a few thoughts about it.

One is the fact that no mammal (including humans) are meant to consume milk from another species of lactating mammal/animal. Doing so is something that is done in an emergency situation and was never meant to be a normal thing. This could be a simple reason for allergies to cows milk.

We know and understand that it’s crucial for infants to get the nutrition they need to grow a healthy body and mind. How is that really possible when they are getting their single source of food from a cow? Cows milk is meant to grow a calf not a human.

The milk from other animals does not have the same needed nutrients that same species mothers milk has.

Two, no other mammal/animal continues to drink milk after they are weaned except humans. (just something to think about when we argue the need for milk.)


Linda Carlson – Certified Nutrition & Wellness Counselor (retired) with 25+ years background.

PLEASE NOTE: ALL CONTENT WITHIN THIS GUIDE IS BASED ON MY PERSONAL KNOWLEDGE, OPINIONS AND EXPERIENCE AS A Nutrition & Wellness Counselor. The information contained in this document is being provided to you for educational, informational and self empowerment purposes ONLY. This content is not intended to prevent, diagnose, treat or heal any disease. It is not intended to replace medical advice or guidance from a licensed professional. Please consult your health care professional if you have any questions regarding the suggestions made in this content and then make your own well-informed decisions based on what is best for.

All materials are copyrighted. Materials made available to the private group forums by email or any other means may not be distributed in any fashion, print or electronic, without expressed written permission from Linda Carlson – OnlyToday.blog

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.