If you're just getting started eating dairy-free, you may not be sure what's safe to eat and what's not. There are healthy ways to eat dairy-free if you need to for an allergy, intolerance, preference or vegan diet.
Depending on why you might be eating dairy-free, there are a few differences in what your diet might look like. For example, being lactose-intolerant is different from having a dairy allergy, and there are some low-lactose or lactose-free foods that people with lactose intolerance may be able to eat. Someone with a true dairy allergy, or following a vegan diet, would want to eliminate all dairy foods.
Here's how to get started eating a healthy dairy-free diet.
Get More: Dairy-Free and Lactose-Free Recipes
Swaps to Make When Eating Dairy-Free
If you're not sure how to eat some of your favorite foods without dairy, these simple swaps can help. And it's easier than ever to find dairy-free products in stores, including cheese, ice cream, spreads and cookies. Always check labels to make sure that a dairy ingredient isn't listed on packaged foods.
Dairy-Free Smoothies
Reach for almond milk or soymilk over dairy milk. Instead of yogurt, add avocado or nut butter for creaminess.
Recipe to try: (pictured above)
Dairy-Free Sandwiches
Skip the cheese and make sure your bread doesn't contain milk or milk powder. To add some flavor, reach for veggie slices, hummus or avocado.
Recipe to try:
Dairy-Free Dips
Check to be sure any store-bought or restaurant dips don't contain yogurt or sour cream. At home, you can make guacamole or try vegan queso.
Recipe to try: Almost Chipotle's Guacamole
Dairy-Free Ice Cream
Many brands now make ice cream with alternative milks like almond, coconut and oat. You can also reach for sorbet. Or, you can make your own healthy "ice cream" at home with bananas.
Recipe to try: 2-Ingredient Peanut Butter Banana Ice Cream
Nutrients to Keep in Mind When Eating Dairy-Free
Calcium
Calcium is an important mineral for your bones and teeth, and 1 cup of low-fat milk or regular plain yogurt contains about 300 mg of calcium. According to the National Institutes of Health, most adults need around 1,000 mg of calcium each day, while young children, teenagers and individuals over 50 years old need slightly more.
If you cut out dairy, you'll likely end up with a reduced intake of this vital mineral. Fortunately, you can still get calcium from other sources, including salmon and sardines with bones, tofu made with calcium sulfate and vegetables like kale and broccoli. People who avoid dairy should choose calcium-fortified plant foods like unsweetened soy milk, cereals, breads and juices to help meet their needs, but may need a daily calcium supplement, too.
Vitamin D
Vitamin D is a fat-soluble vitamin that is necessary for the absorption of calcium—hence why you'll often find calcium-rich foods with added vitamin D. Most foods don't naturally contain large amounts of vitamin D, but some are fortified with the vitamin. Dairy milk is fortified with vitamin D. If you're looking for dairy-free alternatives, fortified soymilk, almond milk and other plant milks can get you just as much vitamin D as a glass of low-fat milk.
Protein
There are two major types of proteins found in milk: casein and whey. In general, men should aim for about 56 grams of protein per day and women should aim for about 46 grams, according to the 2020-2025 Dietary Guidelines for Americans—although protein needs are based on body weight and you may need more.
One glass of low-fat milk supplies about 8 grams of protein, per the USDA, and yogurt and cheese are also relatively high in protein. Not to worry, there are plenty of non-dairy protein sources too, including meat and poultry, fish, eggs, nuts and several dairy-free alternative milks. For example, according to the USDA, soymilk has 8 grams of protein per cup, but may have more depending on the brand, so check the Nutrition Facts panel.
Intolerance vs. Allergy vs. Preference
Lactose Intolerance
Lactose is the natural sugar found in milk. When you have a lactose intolerance, your body lacks or has insufficient amounts of the enzyme (lactase) needed to digest lactose. As people who have lactose intolerance know, eating foods with lactose can cause them serious gastric distress symptoms like nausea, bloating, gas and diarrhea. The good news? There are many lactose-free alternatives out there, including cow's milk that has had the lactose removed.
Milk Allergy
Having a milk allergy means your body has an abnormal immune response to milk and an allergic reaction is triggered when you consume it. An allergy differs from an intolerance because the body is reacting to the protein in milk, not the milk sugar. Symptoms and reactions vary but can be potentially life-threatening. The only way to deal with this is to avoid dairy products altogether. This is a situation where dairy-free alternatives come in handy, like soy- or almond-based products.
Preference
There are several other reasons people avoid dairy and eat a dairy-free diet. Following a vegan diet means avoiding all animal products, including eggs and dairy. Other diet plans, such as paleo and Whole30, also eliminate dairy. Or, you just might not enjoy the taste of dairy or not want it all the time, and thus dairy-free alternatives might be the way to go.
The Bottom Line
If you're going dairy-free, make sure you're still getting the nutrients your body needs, specifically vitamin D, calcium and adequate amounts of protein. To do this, read food labels and reach for products that have been fortified with these vitamins and minerals and also contain protein.
