Dairy Free Options

 Could dairy products be causing you a problem?

Our Western diet is usually heavily dairy-based. We are often told when growing up that milk is good for us and this is carried with us throughout our lives.

Humans are the only mammal which continues to ingest milk past infancy, long after we have the necessary enzymes needed to absorb the nutrients in milk. Thereafter, it becomes increasingly difficult for our bodies to digest milk and milk products, leading to the production of mucus and acid in the digestive system. This can then put further strain on the digestion as the balance of beneficial bacteria is altered, causing general digestive disruption and reduction in absorption of nutrients.

There are two components of milk which can cause digestive problems:

  • Casein - a protein found in milk. Cows' milk contains 300 times more casein than human milk
  • Lactose - a sugar which often causes allergic reactions and may exacerbate the spread of Candida albicans yeast in the gut.

Pasteurisation of milk kills beneficial bacteria in milk; destroys vitamins and any digestive enzymes.

Related foods:

  • Cheeses can cause similar problems. Some people can tolerate goats' or ewes' milk cheeses
  • Butter can be better tolerated by some people as it contains only the fat of the milk.
  • Skimmed milk still contains lactose and casein, just less of the fat.
  • Skimmed milk powder contains a more concentrated amount of lactose ( 3 to 5 times as much)
  • Yoghurt - if it is live yoghurt then the live bacteria will part-digest the milk and some people can better tolerate this. It can still cause problems in some people intolerant to milk.
  • Whey powder is derived from milk and is widely used in commercially produced foods.

Where will I get my calcium if I stop taking milk?

  • Sesame seeds and tahini (sesame seed paste used eg in hoummus)
  • Vegetables such as broccoli, carrots and leafy green vegetables
  • Haddock
  • Almonds, figs

The chances are that if you are intolerant to milk and still consume it then you will not be absorbing as much calcium or other minerals as you think.

Where milk and milk products can be hidden in the food we buy:

Baby formula
Bakery goods - biscuits, cakes, pastries
Butter, butter oil, butter solids, butterfat, buttermilk, artificial butter flavour
Caramel colour, caramel flavouring
Casein, caseinate, rennet casein, ammonium caseinate, calcium caseinate,  magnesium caseinate, potassium caseinate, sodium caseinate, hydrolised casein
Cheese, cheese powder
Chocolate and chocolate flavoured foods
Cream, sour cream, sour cream solids
Delicatessen meats, hot dogs, sausages
Dried vegetables
Egg substitutes
Herbs in those squeezy tubes
Ice cream - non-fat milk solids
Instant Noodles
Margarine - even those olive oil spreads
Mayonnaise - some contain cream
Lactate, lactalbumin, lactalbumin phosphate, lactoferrin, lactoglobulin
Milk: whole, skimmed, semi-skimmed, dried, condensed, evaporated, powdered, lactose reduced, milk derivative, milk fat, milk protein, milk solids, hydrolysed milk protein, dry milk solids
Pharmaceutical drugs
Potato waffles
Pizza & pies
Salad dressings
Whey, whey powder, delactosed whey, demineralised whey, whey protein concentrate, whey solids

Dairy-free substitutes

  • Cheese: Some people can tolerate goats' milk cheese and ewes' milk cheese. Varieties include: Manchego, Roquefort, Sainsbury's Sheeps milk Wensleydale. Goats cheese is now widely available in supermarkets in hard cheese, soft spreadable cheese and the usual log shape which is often used for grilling. Feta cheese is traditionally made from Goats' & sheep's milk although it is always worth checking the labels as some are now made with cows' milk. Soya "cheese" is also now available.
  • Milk: There are many alternatives including soya milk; oat milk; rice milk; almond milk; coconut milk - each one has its own particular flavour and is better for certain things eg rice or almond milk on porridge and coconut milk in curries, instead of cream. Try experimenting to see which you like best.
  • Yoghurt - Goats' milk yoghurt is now available and soya "yoghurts" can be found in supermarkets.
  • Cream: there are vegetable-based cream alternatives however some still contain buttermilk; and soya cream.
  • Ice-cream: Rice milk and soya milk ice creams are now being made.
  • Spreads: instead of butter there are a variety of alternatives. Nut butters such as almond are good on toast; coconut oil, sunflower oil or soya based spreads can be used in baking and spreading.
  • Chocolate: there are some brands which are dairy free, though these tend to be the darker chocolate.
  • Mayonnaise: check the labels as the content of these can vary widely.

Depending on what you are intolerant to, your choice will vary. There are many products which are suitable for a strict dairy free diet. It is still best to include as much variety in your diet as possible so try not to swap milk for all soya products - mix and match! Have fun looking around health food shops and supermarket shelves for alternatives you can experiment with.

There are some great recipe ideas in the books below, which may help you.


Hopi Ear Candles for use at home


Hopi Ear Candles are available to buy from the Total Balance Clinic.
Hopi Ear Candling treatments and mini-workshops for 2 people
are also available at the Total Balance Clinic




Total Balance - Your Body In Balance, Naturally



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