Dairy Allergy & Food Intolerance

There are two forms of dairy allergy that can result - allergy to the protein in cow's milk and lactose intolerance.

Lactose intolerance is quite common (as many as 1 in 10), and can be hereditary especially for people of Polynesian, African or Asian decent whose traditional diet did not contain dairy. To digest milk we require the enzyme lactase and people from a traditional non-dairy diet may stop producing lactase in early childhood because their diets did not typically include milk after weaning. For a proper diagnosis of allergy talk to your health professional.

Tip: Eating dairy in its fermented form i.e. yogurt, cheese and buttermilk, pre-digests the lactose making it easier to digest for some people. 

A note on calcium

When avoiding dairy because of intolerance some people may be concerned about the amount of calcium in their diet.  Non-dairy foods that are high in calcium and magnesium include nuts, seeds, soy products and green vegetables.

Milk alternatives

  • Goat or sheep milk
  • Soy Milk
  • Rice milk
  • Coconut milk and cream
  • Nut milks - almond, cashew, walnut etc.
  • Oat milk
  • Water

To make nut milk

Finely grind 1 cup nuts; almond, cashews, brazil nuts or walnuts in a food processor. Add 2 cups water and blend for a few minutes until milky. Strain through a fine sieve or colander lined with cheese cloth. Enjoy nut milk as a calcium and magnesium rich drink, pour over cereal, add to smoothies etc. Retain the nut pulp for adding to cakes or biscuits, mix with banana for a baby mash or a toast spread. Use within 24 hours.

Cheese alternatives

  • Goat or Sheep Cheese
  • Tofu (high in iron and calcium)
  • Nuts and seeds (high in calcium and magnesium)

Egg alternatives in baking

  • 1/3 cup yogurt
  • 1/3 cup apple puree
  • 1 tablespoon ground flax seeds (linseed) soaked in 1/4 cup warm water for 10 minutes. It will become mucilaginous like egg white and hold baking together

  

Further reading:

Allergies & Food Intolerances - being wheat & gluten-free