The most common food sensitivities in North America are gluten and casein.
Casein is the protein in milk and dairy products that may trigger allergies or food sensitivities. Lactose is a naturally occurring sugar in milk and may cause gas, bloating and stomach upset in those who lack the lactase enzyme.
Although most people know if they have a milk allergy, sensitivity to milk can be more subtle and unrecognized. Food sensitivities related to dairy do not involve the immune system, but may result in:
One way to evaluate if your body is having a reaction to dairy is to avoid it for at least two weeks. Totally,
completely avoid it…100%. While avoiding dairy, it may be harder to get adequate calcium and vitamins A & D.
Look for these nutrients before choosing a substitute product, such as almond milk or vegan cheese. At the
end of the two weeks, test your body’s response to dairy by adding a small amount back to your diet. Evaluate
symptoms. Eat a little more dairy and evaluate. Is dairy causing undesirable symptoms? If so, return to your
dairy-free ways. If not, include dairy as desired.
Need a Sub?
Look at the common dairy products and see what you can substitute them with:
- Milk – rice, soy, hemp, almond, or coconut milk; when checking labels, choose unsweetened and look at protein and vitamin A & D levels
- Buttermilk – nondairy yogurt or make your own: 1 cup almond or soy milk + 1 Tbs lemon juice or apple cider vinegar + 10 minutes (milk will curdle slightly)
- Butter – olive oil; coconut oil; dairy-free butter alternative such as Earth Balance or Spectrum
- Coffee Creamer – coconut creamer; unsweetened vanilla or regular Milkadamia (creamer made with macadamia nuts, yum!); Nutpods almond/coconut creamer (blend is best)
- Cheese – vegan cheese alternatives such as Follow Your Heart or Daiya or sub chopped avocado instead!
- Cream – coconut milk or cream
- Yogurt – non-dairy alternatives; look for one with lower sugar and fewer gums/stabilizers
Written by Lauren Squire
As explained in my previous article, your reason for going dairy free could be other than trying to see if you are sensitive to casein. It could be testing your own discipline or maybe trying to shed a few extra pounds. Or just doing something new. Whatever it is, do it the right way --- go 100% dairy free
Let me know if you want to join us in the challenge by texting (562-343-5230) or emailing me. Become our accountability buddy. We will be yours!
Stay safe and keep moving!
Karolina & The LBBC Team