Eating style
Dairy-free
Who needs to avoid dairy, what to replace it with so calcium and iodine do not slip, and how the dairy-free label on our recipes is worked out.
Who needs it
People with a milk allergy need to avoid dairy completely, and vegans avoid it by choice. Lactose intolerance is different. It is trouble digesting the sugar in milk, and it causes symptoms such as bloating and diarrhoea rather than a dangerous reaction. Many people who have it do not need to cut out dairy altogether.
According to the US National Institute of Diabetes and Digestive and Kidney Diseases, many people with lactose intolerance can have about 12 g of lactose, roughly a cup of milk, with no symptoms or only mild ones. Hard cheese and yoghurt are lower in lactose, and lactose-free milk has the same nutrients as regular milk.
What to replace
Dairy is a main source of calcium and iodine as well as protein. UK guidance is 700 mg of calcium and 140 micrograms of iodine a day for adults. Choose plant drinks and yoghurts that are unsweetened and fortified with calcium, and check the label for iodine, since only some are fortified with it.
Other calcium sources include calcium-set tofu, sardines or pilchards eaten with the bones, kale, broccoli, almonds, sesame seeds and tahini, and bread made with fortified flour. Spinach contains calcium but the body cannot absorb much of it. Many plant drinks are much lower in protein than milk, so check the label if you rely on them for that.
How we label recipes
A recipe is marked dairy-free only when every ingredient was matched and none of them is milk, butter, cream, cheese, yoghurt or another dairy food. Eggs are not dairy, so they can appear in dairy-free recipes. The label reads the ingredient list. It cannot see the brand you buy, so check packaged foods for milk, whey, curds, milk solids and lactose.
Worth knowing
- If you have a milk allergy, our label is not enough: it cannot see traces or “may contain” warnings. Read every packet.
- The NHS advises against cutting out dairy without first speaking to a GP or dietitian. If you think dairy is causing symptoms, get that checked.
- Dairy-free products are not automatically lower in calories, sugar or fat.
Common questions
Is lactose-free the same as dairy-free?
No. Lactose-free milk is still dairy, with the enzyme lactase added. It can suit lactose intolerance but not a milk allergy or a vegan diet.
Are eggs dairy?
No. Dairy means milk and foods made from it. Eggs are a separate food, and recipes that contain eggs can still carry the dairy-free label here.
Sources
General information, not medical or dietary advice. Speak to a doctor or registered dietitian about your own situation.
