Dairy-free dietWhat is it?A Dairy free diet involves eliminating all Dairy foods and products containing Dairy. Dairy products are basically foods derived from cow's milk, such as Cheese, yoghurt, butter, cream, cottage Cheese and ice-cream (See table below).A note about CalciumThis important bone mineral is found in relatively high amounts in Dairy foods and many experts get concerned when cutting out these foods as they make up a major part of our diet. The truth is that Calcium from Dairy foods is not very absorbable, mainly because it contains such low levels of Magnesium. Calcium andMagnesiumwork alongside each other and are far better obtained from eating seeds, nuts, kale, cabbage, carrots and cauliflower. In fact, eating too many Dairy foods can lead to aMagnesiumdeficiency or imbalance.To be realistic, it is fair to say that many people will not consume enough of these other food sources of Calcium, it is therefore a good idea to take a Calcium supplement, whist on a Dairy-free diet. There are many supplements available, but it is best to select one that contains other bone nutrients such as Magnesium, Vitamin D, Zinc, Copper, Boron, Manganese, Silicon, and Strontium. Why go Dairy-free?The reason for cutting out these foods from the diet is mainly because some individuals have a sensitivity or allergy to them, either from the milk proteins or from lactose, the sugar found in milk (known as lactose intolerance). In Britain, Dairy allergy or lactose intolerance is very common in infants and adults, which is not surprising since we consume 40% of the Dairy foods produced in the EU, yet our population is only 20%.Dairy allergy is when the immune system reacts strongly to various Dairy foods and can results in diarrhoea, vomiting, intestinal cramping, Eczema, Urticaria, catarrh, bronchitis, asthma and sleep disorders. Dairy foods are also very likely to be a major problem for people with colitis and Crohn's disease. Lactose intolerance is when the digestive system is unable to produce the enzyme lactase, which is needed to break down the milk sugar, lactose. The symptoms are bloating, abdominal pain, flatulence and diarrhoea. Some people choose to take lactase supplements if they are unsure whether the food they are eating contains Dairy (e.g. when going to a restaurant to eat). Also, lactase enriched milk is also available for anyone who is lactose intolerant and still wants to drink milk. In addition individuals who have sinus congestion ( Sinusitis, catarrh), or a blocked nose from a cold or respiratory tract infection, are often advised to go on a Dairy-free diet until their condition improves. The reason for this is that Dairy foods are 'mucous-forming, which worsens congestion and impairs the ability to get better again. What to eat?The following table shows a list of foods you should avoid and the ones that you actually can eat if on a Dairy-free diet. The key ones are obvious, which normally have direct alternatives. The biggest problem is that many foods use milk, butter, cream or Cheese as an ingredient, it is therefore always wise check the label for hidden ingredients or look for the statement 'Dairy-free' for complete piece of mind.
|
|
|
| This information is licensed for use by Wellbeing Information Systems Ltd ("WIS"), and protected by international copyright law. All rights are reserved. (email info@wisinfo.co.uk). |