What is a dairy-free diet?
A dairy-free diet consists of the temporary or permanent exclusion of milk and milk products. Its basic principle is to avoid not only cow’s milk, but often also goat’s and sheep’s milk. It is also necessary to eliminate all dairy products from the diet, including yoghurt, cheese, cream, kefir and buttermilk. In addition, food labels should be read carefully to avoid hidden sources of milk [1,2,3].
Milk and dairy products are rich sources of protein, calcium and vitamin D. People on a dairy-free diet should remember to properly balance their menus to avoid deficiencies [2,3,4].
The introduction of a dairy-free diet, containing all the necessary nutrients, should be done under the guidance of a dietician who will help with meal planning. If necessary, supplementation of deficient components can also be used. However, a doctor should be consulted in this regard [1,2,3,4].
Indications for a milk-free diet
The most common indications for a dairy-free diet are lactose intolerance and cow’s milk protein allergy. Although both diseases involve the restriction or elimination of milk and milk products, the dietary recommendations in their course are different.
In intolerance, lactose, the sugar found in milk and milk products, is restricted or excluded from the diet. However, lactose-free products may be consumed and enzyme preparations may be used to aid in the digestion of milk sugar. On the other hand, the allergy is to cow’s milk proteins. In this case, it is often necessary to exclude all dairy products from the diet, at least temporarily.
However, if tolerance to milk and milk products is higher, it is not necessary to eliminate all dairy products, but only those that cause an allergic reaction. The degree of tolerance can depend on a number of factors, such as the type of protein causing the symptoms, the sensitivity of these proteins to heat treatment or the amount consumed. In order to determine which dairy products are harmful and which are well tolerated, a thorough diagnosis must be carried out. In both lactose intolerance and cow’s milk protein allergy, tolerance to the harmful ingredient is an individual matter. Therefore, the diet should be adapted to the specific needs of each individual [2,3,5].
A dairy-free diet may also be indicated in other conditions such as irritable bowel syndrome (IBS), Crohn’s disease or skin problems such as atopic dermatitis (AD) and acne. Of course, some people choose a dairy-free diet for ethical, environmental or personal preference reasons [3,4,5,6,7,8].
The implementation of a dairy-free diet, whatever the reason, should be consulted with a doctor or dietician. It may be a necessary or beneficial diet for some people, but it is not suitable for everyone [1,3,4,5].
Is a dairy-free diet safe?
A dairy-free diet may be safe, but it does come with some risks. Especially if it is not properly balanced. It can lead to deficiencies in calcium and vitamin D, which are essential for bone and tooth health, among other things. An insufficient proportion of these components in the diet results in reduced bone density and increased susceptibility to fractures.
Furthermore, in children, calcium and vitamin D deficiency can result in impaired growth and the development of rickets [1,2,3,9].
In addition, the exclusion of dairy from the diet may be associated with insufficient protein intake. This is a risk especially for people who do not consume other sources of animal protein. A dairy-free diet also promotes deficiencies of B vitamins, such as riboflavin (B2) and cobalamin (B12). Symptoms of deficiency of these components are fatigue, anaemia and neurological problems. Magnesium and phosphorus, also present in milk, are essential for muscle and bone health, and insufficient intake can lead to muscle cramps and bone weakness [1,2,3,9,10].
People on a dairy-free diet often turn to plant-based drinks such as soya, almond, rice, coconut, oat and others. It is important to choose fortified versions of these, which contain calcium, vitamin D and other essential nutrients. It is best to choose plant-based drinks without added sugar.
In addition, on a dairy-free diet, care should be taken to ensure variety in the menu. The way to do this is to consume a wide range of vegetables, fruits, nuts, seeds and legumes. It is also worth paying attention to the presence of adequate sources of protein in the diet, such as meat, fish, eggs, legumes and nuts. Supplementation of some deficient components may be necessary, especially if adequate amounts cannot be provided from food [2,4,9].
To ensure that a dairy-free diet is well-balanced and provides all the necessary nutrients, it is advisable to see a dietitian. Education about different sources of nutrients and informed meal planning can help avoid deficiencies and stay healthy on a dairy-free diet [2,9].
Dairy-free diet of a breastfeeding mother
If an infant develops symptoms suggestive of an allergy to cow’s milk proteins, this may be an indication for the mother to introduce a dairy-free diet. These complaints include:
- persistent flatulence
- frequent and profuse urination,
- rashes,
- hives,
- diarrhoea with admixture of mucus or blood,
- irritability,
- crying,
- difficulty gaining weight [1,2,10].
The aim is to exclude allergens from the breastfeeding woman’s diet that may pass into her milk and cause reactions in the baby. An allergic mother who is breastfeeding should eliminate milk and dairy products completely from her diet for a period of 2 to 6 weeks. A food diary, in which all the foods consumed by the mother and any symptoms observed in the baby are recorded, can be a helpful tool.
If, after a certain period of time, the symptoms disappear or decrease significantly, the mother can try to reintroduce dairy into her diet. The inclusion of dairy products in the diet should be done gradually in order to monitor any allergic reactions in the child. However, if the infant’s complaints persist, further consultation with a specialist is necessary to indicate the next steps [1,2,10].
The whole process of introducing a milk-free diet to a breastfeeding mother and reintroducing dairy products into the diet should be supervised by a doctor or dietician. Specialists will be able to select the appropriate duration of the elimination diet, assess its effects and ensure that the menu is properly balanced [1,2,10].
Avoiding milk and milk products in a breastfeeding mother’s diet, if indicated, can bring significant improvements in the baby’s health. However, a dairy-free diet also carries risks, both for the mother and the infant. It is therefore important that such a diet provides all the necessary nutrients. Mothers should be particularly concerned about sources of calcium, vitamin D, protein, but also other components. It may be helpful to consult a doctor and a dietician, who will arrange a suitable diet plan and select possible supplementation [2,10].
