How to achieve a dairy-free diet and get enough nutrients at the same time

How to move towards a dairy-free diet without giving up on any nutrients

Many people are thinking about leaving aside milk, butter, cheese, and cream from their meals. Whether it’s for weight-related goals or as a personal choice, there are things to consider when making this switch. It’s very important to know how to reach a dairy-free diet and get enough nutrients at the same time, and here are some tips to achieve it!

When you see on Instagram that #dairyfree has over 11.500.000 publications and every day more is posted on this subject, you realize that there are millions of people around the world looking for information about cutting off dairy products. This isn’t only about a new trend, it’s also about searching for healthier lifestyles.

There are many reasons to move on to a dairy-free diet. First of all, there are people who suffer from lactose intolerance, caused by a deficiency of an enzyme in the organism called lactase, whose main role is to help the body digest lactose. It’s an easily detected and diagnosed condition, with symptoms that can include abdominal cramps, bloating, and diarrhea. 

Lactose intolerance can cause abdominal cramps, bloating, and diarrhea.

Vegans choose not to consume dairy products as part of their philosophy; they promote an environmentally friendly diet. Other people avoid these foods because lactose provokes skin problems like acne and wrinkles. Some even reassure that they’re less bloated once they cut dairy from their diets.

Dropping dairy doesn’t mean resigning key nutrients. You need to adjust your diet by including dairy substitutes and alternatives for each nutrient, all of which you can find in fruits, vegetables, nuts and whole grains.

There are plenty of non-dairy alternatives, for example, soy milk.

There are plenty of non-dairy alternatives and, crucially, many are fortified with the same nutrients found in dairy. You can find calcium and vitamins D and B12 in seafood, soy milk, oranges, cereal, oatmeal, kale and broccoli. You should always seek advice from a nutritionist if you’re moving to a dairy-free diet for the long-term though, and they’ll plan the best choices for you.

If you’re giving up dairy milk, you need to search for plant-based alternatives for cooking too. Coconut oil, almond milk, oat milk, soy milk, tofu, etc. are some of the currently popular ingredients you can add to your recipes to avoid using dairy products. Just go on Instagram and you’ll find lots of ideas for dairy-free recipes with these ingredients!

As a final word, if you want to stick to your dairy-free diet, remember to include your snacks and desserts in your new plan. This said, always carry one fruit or a handful of almonds in your handbag. You can have dark chocolate at home to satisfy cravings for something sweet, instead of picking any milk chocolate from the pantry.

Peter O Brien

Peter started out his professional life as a restaurant critic but ended up moving to the kitchen, realizing that his passion didn’t only lie in tasting the food, but MAKING it. Follow his delicious recipes, as well as useful articles about the many benefits healthy and delicious food will bring to your life.+ info

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