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Diet for a Dairy Allergy

People with dairy allergies are often plagued by gas, diarrhea and other digestive issues. But you can enjoy many of your favorite meals without the discomfort by avoiding certain products and incorporating some new ones into your diet. However, when making dietary changes, make sure you are eating enough foods rich in the nutrients that you will no longer be getting from dairy.

  1. Ensuring Good Nutrition

    • Dairy items such as milk, cheese and butter are all good sources of protein, fat and calcium, which can be found in many other foods. Dairy protein is "low residue"---when the body breaks it down there are few waste components left to be filtered by the kidneys. Low-residue substitutes for dairy protein can be found in soy and fish.

      The fat in dairy products is mostly saturated, the type that is found in many meats and has been linked to heart disease. A healthier alternative is to get your daily fat requirement through olive oil or fish oils, which are mono-unsaturated. As a butter substitute, margarine can be high in trans fats, so if that is a concern for you, look for brands labeled "no trans fats"; otherwise, margarine can be used in baking as a replacement for butter.

      Calcium and vitamin D are both typically found in high quantities in dairy foods, making them the chief source of those nutrients for some people. But you can substitute many other foods. For example, leafy greens and vegetables---particularly kale, chard and broccoli---are all high in calcium and packed with other vitamins and minerals. Food rich in vitamin D include fortified breakfast cereals and tuna, salmon and other fish.

    The Value of Soy Products

    • With many people having some degree of lactose intolerance, there are now a multitude of products available to replace dairy items. For example, soy milk is often used as a milk replacement. It has a very similar texture and taste and also offers many of the same nutritional values as cow's milk. Soy milk can be used in coffee or cereal and many stores carry "ice cream" made with soy. Tofu, another soy product, can be used to in some instances to replace eggs as a protein source.

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