Dairy free Diet

Dairy products are milk, cheese, yoghurt, cream and ice cream.

Dairy is a food that is consumed by many people on a regular basis and regular consumption can lead to an allergy or intolerance.

The main concern people have about a dairy-free diet is that they will not be getting enough calcium. However, it is a highly controversial subject as to whether dairy is a good source of calcium for our bones. Many cultures do not have dairy in their diet but obtain adequate calcium elsewhere and have a low rate of osteoporosis.

There are also many other important factors besides calcium that determine bone density. Factors that may contribute to an increased risk of osteoporosis include sedentary life-styles, a lack of vitamins and minerals such as vitamin D and K, magnesium and boron and regular consumption of soft drinks and coffee.

DIETARY SOURCES OF CALCIUM

Alternative dietary sources of calcium are fish with small edible bones such as tinned salmon, tinned sardines and whitebait, almonds, linseeds (flaxseeds), sunflower and sesame seeds.

Foods to try are:

• LSA (ground linseeds, sunflower seeds and almonds)
• Ground linseeds
• Tahini (ground sesame seeds)
• Houmus (chickpeas and tahini)
• Carob
• Parsley
• Figs
• Soybean products – tofu, soy milk

DAIRY-FREE SHOPPING

Read labels carefully as dairy derivatives are also listed as lactose, whey, casein, caseinate, milk powder and milk solids.

Dairy substitutes are:

For further information look at lactose-free diets