Dairy-Free Diets

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How Milk May Affect Cancers

It isn’t proven that eliminating milk products from your diet will prevent cancer, but some people choose to avoid dairy products to improve their health even though a proven cause-and-effect relationship [more…]

How Dairy Products May Affect Weight

In recent years, the dairy industry has promoted a marketing campaign touting the weight-loss benefits of drinking cow’s milk. Claims that suggest drinking milk controls weight are misleading. Long-term [more…]

Pregnant and Dairy-Free: How to Meet Your Nutritional Needs

When you’re pregnant and dairy-free, ensuring that you meet your nutrient needs is extra important because what you eat feeds the baby growing in your womb. If you don’t consume good, nutritious foods, [more…]

Soymilk or Almond Milk: Not for Everybody's Dairy-Free Diets

For some people, going dairy-free isn’t as easy as it is for others because of health restrictions. They may have allergies or other intolerances to foods commonly used to replace dairy products, such [more…]

Why Lactose Intolerance Occurs

You may be surprised to discover that lactose intolerance is natural. In fact, most adult humans around the world are lactose intolerant to some extent. Lactose intolerance basically is an inability to [more…]

What "Lactose Intolerant" Means

Most adult humans around the world are lactose intolerant to some extent, and they experience cramps, bloating, diarrhea, gas and nausea after consuming a big does of dairy. The condition is caused when [more…]

How to Determine the Severity of Your Lactose Intolerance

Figuring out the extent to which you lactose intolerant, or physiologically intolerant of dairy products, isn’t clear cut and easy. Some people may be more or less able to tolerate dairy in their diets [more…]

How Lactose Intolerance is Diagnosed

The elimination diet is easy to try. To see whether you’re lactose intolerant, just cut out all milk and dairy products, including foods made with milk or other dairy products, for a short period of time [more…]

How to Experiment with Your Tolerance for Dairy Products

The most practical way to figure out how much dairy you can — or can’t — tolerate is to experiment with your diet. You have various ways to experiment: [more…]

Why We Drink Milk

Drinking cow’s milk is like taking a liquid nutritional supplement. It’s a concentrated source of calcium and a rich source of protein, riboflavin, potassium, vitamin B12, and other vitamins and minerals [more…]

How to Assess Your Nutritional Needs for a Dairy-Free Diet

When living dairy-free, one way to make sure you’re getting the nutrients you need is with dietary supplements. Vitamin and mineral supplements — concentrated doses of individual nutrients — can be little [more…]

Avoid Milk Allergy Reactions by Checking Food Labels

If you are sensitive or allergic to milk protein or milk sugar (lactose) in dairy products, you may need to identify small amounts of these ingredients that sneak into your diet. Finding these dairy-based [more…]

How to Remove Dairy from Your Diet in 12 Weeks

You shouldn’t try to quit dairy overnight. Instead, take several weeks and gradually eliminate dairy products from your lifestyle. Read some books, talk to dairy-free friends, analyze your diet and begin [more…]

How to Discuss Your Nondairy Diet with Restaurant Servers

When you eat out, your waiter or waitress can help guide you away from dairy items on the menu and in the food you're interested in ordering. When you have special dietary needs — like a dairy-free lifestyle [more…]

How to Avoid Dairy Products while Traveling

You have even less control over your meals when you’re traveling than when you eat out at restaurants in familiar territory. A variety of factors can compound the challenges of getting dairy-free meals [more…]

Aging without Dairy in Your Diet

As you age, your dairy-free diet will need to meet changing requirements. For example, your metabolism declines over time. You need fewer calories to maintain the same body weight when you’re 70 as compared [more…]

How to Recognize a Vitamin D Deficiency

Your body makes your own vitamin D and uses it to regulate other bodily functions. One of those functions is to regulate your body’s calcium balance, which is necessary for proper mineralization of your [more…]

How to Get Vitamin D without Milk

In the United States, fluid cow’s milk is routinely fortified with vitamin D. Orange juice, margarine, and breakfast cereals also may be fortified. Other dairy products, including ice cream, yogurt, cheeses [more…]

How to Get Milk’s Nutrients without Dairy

Like most foods, cow’s milk is made up of a mix of nutrients. You need to get some of these nutrients from your diet whether you drink cow’s milk and eat other dairy products or you decide to go dairy-free [more…]

How to Identify the Dairy in Your Diet

For most people, drinking milk and eating dairy products have been ways of life since they were young. So making the switch to a diet without dairy may pose some challenges. First you have to be aware [more…]

How to Manage Your Calcium Intake

Including calcium-rich milk in your diet often is associated with preventing osteoporosis, but building strong bones isn’t as simple as eating lots of calcium. The science actually is much more complicated [more…]

Staying Dairy-Free at Someone Else’s Home

Eating outside the home when you’re dairy-free poses a different set of challenges than those you face at home. Eating meals at home has the distinct advantage of giving you maximum control over what you [more…]

How to Stay Dairy-Free at Restaurants

Eating out is meant to be fun, so don’t let your dairy-free diet get in the way. The key to staying dairy-free without spoiling your enjoyment when you’re eating out is to keep things in perspective and [more…]

Replacing Milk, Cheese, and Yogurt for a Dairy-Free Diet

If you’re like most people, cow’s milk, various kinds of cheese, and yogurt are the major dairy products in your home. If you want to go totally dairy-free, you need to remove all these foods from your [more…]

Replacing Butter, Spreads, and Toppings for a Dairy-Free Diet

You can find dozens of varieties of butter substitutes and margarines in supermarkets, but you need to read labels carefully to find those that contain no dairy byproducts. [more…]


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