Dairy products are the cornerstone of most people’s diets. Whether it’s butter on toast, creamy pasta sauces, ice cream as dessert or cheese on literally everything, most of us eat dairy with almost every meal.

Even products you wouldn’t think have dairy in, like creamers and chips, contain milk powder, which is why it can feel like there’s milk in all our food.

 

As a result, finding that you have a dairy intolerance can be devastating, but it’s not as unusual as you might think. Between 30 to 50 million Americans are intolerant to lactose, an ingredient found in dairy products, and if you find that you’re one of them, then it can be devastating.

It’s easy to think that eating no more dairy products means the end of the world, as you have to navigate a dairy-free diet. It can feel like a massive change, but it can be good for you. Try these tips to make the transition a bit easier.

Get An Intolerance Test To Be Sure

If you’ve noticed that you feel ill after eating dairy, then there’s a high chance that you’re intolerant to it, but it’s not guaranteed. It could be an intolerance to different ingredients in your meals, or multiple intolerances, so you should take an ultimate food intolerance test. US Food Intolerance has an ultimate test kit that can help in identifying if you have a food sensitivity, so you can work out exactly what you’re intolerant to and how you can change your diet accordingly.

Adjust Your Favourite Recipes

Many recipes, especially for dinners and lunches, can be modified to get rid of the dairy. For example, you can take the cheese out of pasta sauces and replace it with nutritional yeast or another flavoring. Also, if you make sauces that usually contain milk, you could replace this with water or make a vegetable-based sauce. So, you can still enjoy the same meals you love, just without the dairy. Not all recipes can be adapted, but most can, meaning that you can leave out the dairy and still enjoy familiar meals. They’ll be just as tasty and cheaper to make, so it’s a win all around!

Embrace Plant-Based Substitutes

Plant-based dairy substitutes can be an ideal alternative to real dairy in dishes that need it, like pizza or ice cream. While you might think that lactose-free products are a good substitute, there’s a difference between lactose-free and dairy-free foods, and even lacto-free foods can give you a bad stomach. Plant-based alternatives for vegans can be just as tasty as dairy foods but could be better for your digestive system. While dairy-free substitutes are a nice addition to meals, make sure you don’t rely on them and eat a balanced diet of different ingredients to give you all the nutrients your body needs.

Changing your diet is never easy, especially when it’s not voluntary. Reducing or getting rid of dairy can be a big change, but it could help you reduce your stomach pains. Use these tips to save time and find fun ways to enjoy a tasty dairy-free diet.