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Dairy intolerance can cause a wide range of symptoms such as excess mucous production, headaches, depression, lethargy, brain fog, skin problems, digestive problems, PMS, behavioural difficulties and many others.
Dairy intolerance in this context is not the same thing as lactose intolerance (the inability to digest the milk sugar, lactose, due to a lack of the enzyme lactase). Nor is it a classic allergy that would need to be medically diagnosed.
Many people who are intolerant to cow’s milk will also be intolerant to the milk of other animals including sheep, goat and camel as the proteins are similar, so it is a good idea to avoid these, at least initially. Eggs are not a dairy product. The most important thing is to read the label on anything you buy to look out for milk or any milk product.
Foods to Avoid
The following are all milk products:
•Fresh, long-life, homogenised and sterilised, whole, semi-skimmed and skimmed milk
•All powdered and tinned milk, milkshakes, milk drinks and many instant powdered hot and cold drinks (check ingredients)
•Cheese, butter, ice cream, yoghurt and cream
•Casein, caseinate, hydrolysed casein, milk solids, whey, lactose or lactalbumin
The following are likely to contain milk products:
•Baked goods, e.g. some breads, rolls, pancakes, scones, cakes, biscuits, packet snacks
•Instant mashed potato, soup, non-dairy spreads, ready meals, processed meats and sausages, custards, puddings, sauces, chocolate, confectionery.
•Some medicines may contain lactose
Foods to Enjoy
There are various alternatives to dairy products which you can find at most supermarkets and health shops. Good brands to look out for when choosing non-dairy milks are Alpro, Rude Health, KoKo, Oatly and Good Hemp. Alpro and CoYo sell plant-based yoghurts. Violife sells plant-based cheese. Biona and Violife sell plant-based butter such as sunflower, avocado or olive oil spread.
Things to look out for include:
•Soya, rice, almond, hazelnut, quinoa, oat or coconut milk. It is just a case of trying them until you find the one which you prefer as they all have different consistencies and tastes. •Olive oil or sunflower oil spreads which are an alternative to butter.•Check the ‘free from’ aisle at the supermarket or health shop as you will find various products which are dairy free, for example breads, cakes, soups, chocolate.
Dairy Intolerance
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© 2018 Brain Bio Centre (Company Number 05443609)
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Non-Dairy Food Sources of Calcium ranked by milligrams of calcium per standard amount
Soya milk, calcium fortified, 1 cup (check label) = 368mgSardines, in oil, 3 oz = 325mg Tofu, firm, ½ cu = 253mgPink salmon, canned, with bone, 3 oz = 181mgMolasses, blackstrap, 1 Tbsp = 172mgSpinach, cooked, ½ cup = 146mg Soya beans, green, cooked, ½ cup = 130mg Black-eye beans, cooked, ½ cup = 106mg White beans, canned, ½ cup = 96mgKale, cooked, ½ cup = 90mg Sesame seeds, 1tablespoon = 88mgOkra, cooked, ½ cup = 88mg Pak-choi, Chinese cabbage, cooked, ½ cup = 79mg Dandelion greens, ½ cup = 74mgRainbow trout, farmed, cooked, 3 oz = 73mg Raw almonds, 1 oz (23 whole nuts) =75mgOats, 100 grams = 54mgAmaranth, cooked, 100 grams = 47mgBrazil nuts, 1 oz (6 whole nuts) = 45mgHazelnuts, 1 oz (21 whole kernels) = 32mgBuckwheat, 100 grams = 18mgCashew nuts, raw, unsalted, 1 oz = 10
Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Referencehttp://www.health.gov/dietaryguidelines/dga2005/document/html/appendixb.htm
A word on soya:Soya is the most widely available dairy substitute, but many people are intolerant to it, so take care not to consume vast quantities of soya when replacing dairy.
If you know of any other intolerance you may have, please consider this when looking at substitutes for dairy.
Contact us: Telephone 02083329600Email: [email protected]
© 2018 Brain Bio Centre (Company Number 05443609)
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