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Dairy FreeGuidelines

Going dairy-free is much easier than you may think. But you need to be mindful thatdairy (whey, casein, and lactose) is used in the manufacturing of many foods (evenbread and gluten-free alternatives).

This means making a conscious effort to read labels and identify ingredients. Thebenefits of a dairy-free diet are recommended for many health conditions includingyour thyroid.

A dairy intolerance or allergy is often implicated in eczema, sinusitis, rhinitis,headache, migraine, asthma, and digestive disturbances. Many people may not needto stay off these foods permanently. When hormones and thyroid is balanced, theywill regulate the body’s inflammatory response.

Dairy products include cow milk and other cow milk products like cream, butter,cheese, yogurt - but NOT eggs! Remember - the term 'Dairy free' only means cow'smilk-free, not sheep milk products, goat milk products, or other animal milk free. Havea read of our alternatives and dietary suggested intakes.

Dairy Products where dairy is found / can hide:

Dairy Free Guidelines

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Dairy Free Guidelines

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WHAT CAN I USE INSTEAD OF DAIRY?

Instead of Cow's milkDairy cows have been selectively bred for so many years that even non-homogenised milks can cause an inflammatory reaction in the body. It is also richin phosphorus which reduces calcium absorption in the gut. The heavy processinglegally required of dairy foods will often greatly reduce its nutritional content.Though many suppliers ‘fortify’ their products with (cheap elemental) calciumcarbonate, this is very hard to absorb. Goat and sheep’s milk alternatives may beused in moderation in patients who are not highly sensitive. If you still suffer gastricor inflammatory symptoms while eating goats/sheep milk produce it is best to usevegetarian sources. Instead of cow’s milk try soy, rice, oat, coconut or almond milk.It is best to opt for almond or rice milk where you can as opposed to soy milk. Soymilk can often be refined and cause digestive upset. Rice milk does have a thinnerconsistency and can be sweeter than soy milk. You may find it doesn’t mix as wellin hot drinks but it is great on its own, in smoothies or with porridge or cereals.Vitasoy and Rice Dream are brands available in your local supermarket. Make sureyou check there is no added sugar in these milk alternatives.

CheeseThere are many soy-based kinds of cheese available in a variety of flavours found inyour local supermarket or organic health shops. Grated tofu also works as a greatalternative to grated cheese. Soy products are ideally eaten in low amounts tosupport the thyroid as these products may be high in goitrogens (thyroid loweringagents).

Dairy Free Guidelines

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YogurtYou can buy coconut and soy yogurts in a number of different flavours, again onlyin moderation

Butter and margarineTry ghee or clarified butter (this does not always react with people with dairyintolerance). Use olive oil, nut butter, flaxseed oil, tahini, or avocado as alternatespreads on bread. Use flaxseed oil and olive oil as dressings on salads and addflaxseed to your smoothies. Nutlex does make an olive oil-based spread withoutadditives. You may not need these options if you have been recommended toavoid refined carbs in your treatment.

HELPFUL TIPS FOR DAIRY FREE COOKING

Coconut milk can be used in milky soupsRemember eggs are not dairy they are poultrySmoothies can be made using rice/almond milk, flaxseed oil and berriesGoats cheese comes as a feta or soft cheese variety for a special treat and to addcreaminess to meals. Whittakers make a dairy-free dark chocolate.You can add rice milk or ghee to mild curriesRice milk, ground cashew and almonds, and yeast flakes can be used creativelyinstead of milk and cheese.

NUTRITIONAL SUPPORT FOR A DAIRY-FREE DIET

Many patients have always assumed that dairy was the best and only way to getcalcium in our diets. To maintain adequate dietary calcium and mineral intake, thefollowing foods (which are also in your treatment plans for their other nutritious andhealth benefits) should be included in a balanced diet and lifestyle. The calciumrecommendation for adults age 19-50 years and men 51-70 years is 1000 mg per day.An intake of 1200 mg of calcium is recommended for women over 51 years and formen over 70. Regular weight-bearing exercise such as walking or running helps topromote strong, healthy bones. Exercise can also improve balance and flexibility,important factors in preventing falls.

Green leafy veggiesNature’s alkaliser! They are also dietary sources of Vitamin D which increase calciumabsorption, magnesium, selenium, zinc, and iron. Note: Oxalic acid, which is found inspinach, rhubarb, chard, and beet greens binds with the calcium and iron in thosefoods and reduces its absorption in the gut. These foods should not be consideredgood sources of calcium. Calcium in other green vegetables is well absorbed.

Raw nuts and seedsParticularly almonds and sunflower seeds, all raw unsalted nuts are rich in protein andminerals. Roasting nuts will not remove the calcium and minerals but breaks downgood fats and enzymes into bad fats. Fresh is always best, keep your whole foods asnature intended them. Ground-up sesame seeds makes tahini paste, which is a richsource of calcium, vitamin D, methionine, inositol choline, and essential fatty acids. Trymixing it with apple cider vinegar or lemon juice as a dressing, blend with cumin andchickpeas to make hummus, or mix in with your other cooking.

Dairy alternatives and eggs (EGGS are not dairy)Many of the dairy alternatives listed above are also natural sources of calcium. Eggs area natural superfood providing vitamins, minerals, good fats, and protein. Andremember, it all builds up in a day!

See the table below for the amount of calcium in selected foods. When you realise thatthere is as much or more calcium in 4 ounces of firm tofu or 3/4 cup of collard greensas there is in one cup of cow’s milk, it is easy to see why groups of people who do notdrink cow’s milk still have strong bones and teeth.

Dairy Free Guidelines

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