A dairy-free diet excludes cow’s milk and dairy products for various reasons, including ethical concerns, lactose intolerance, allergies, and IBS. Alternative sources of calcium, vitamin A, and D should be included in the diet, and caution should be taken to avoid hidden dairy in food products.
A dairy-free diet is an eating program that excludes cow’s milk and all foods made from cow’s milk, such as yogurt, cheese, and ice cream. People may choose to follow a dairy-free diet for a variety of reasons. Some people abstain from dairy as part of an ovo-vegetarian or vegan lifestyle, while others avoid it to manage health conditions such as lactose intolerance, allergies, and irritable bowel syndrome (IBS). While supplying a variety of non-dairy foods isn’t necessarily difficult, people need to ensure that their diets include alternative sources of vital nutrients that are normally derived from dairy products.
Some people follow a dairy-free diet as part of an ovo-vegetarian or vegan lifestyle. Ovo-vegetarians generally avoid consuming meat and dairy products, while vegans do not consume animal-derived foods. In these cases, avoidance of dairy products is often linked to ethical concerns related to the perceived mistreatment of dairy cows.
Others abstain from dairy consumption due to health concerns such as lactose intolerance, dairy allergies, or IBS. Victims of these conditions may experience painful or bothersome symptoms after consuming dairy foods. Adopting a dairy-free diet can help them control or eliminate these symptoms.
Many people suffer from the condition known as lactose intolerance. Due to the shortage or absence of an enzyme called lactase normally present in the intestines, people with lactose intolerance have difficulty digesting lactose, one of the sugars found in dairy products. As a result, they may experience stomach aches, gas, and diarrhea. In most cases, these symptoms disappear when dairy intake is eliminated or restricted.
Dairy allergies are often caused by the body’s inability to process casein, a protein found in dairy products. Casein allergy symptoms can range from mild rashes to more severe reactions such as throat tightness and respiratory distress. Following a dairy-free diet will usually eliminate these allergic reactions.
Those who suffer from IBS (chronic abdominal distress, often combined with gas, diarrhea, or constipation) sometimes try to manage their symptoms by avoiding dairy products. However, this treatment may not be successful. Although IBS can sometimes be triggered by a sensitivity to dairy, it can also arise from an intolerance to other foods or even excessive stress. IBS patients can consult their doctors to determine if a dairy-free diet can alleviate their symptoms.
Since dairy products are rich in calcium and vitamins A and D, all vital for bone health, those who avoid dairy products should seek alternative sources of these nutrients. When eaten regularly, soy products, green leafy vegetables, beans, and certain fish can supply calcium. Vitamin A can be found in carrots, sweet potatoes, squash, and eggs, while vitamin D is present in avocados, olives, and certain nuts.
Finally, those following a dairy-free diet should be aware that dairy products are often found in unexpected places, such as cereals, candy, and deli meats. When shopping, be careful to read product labels to make sure your options are dairy-free. If in doubt while eating at a restaurant, ask the server if your menu item contains dairy products.
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