Lactose intolerance is a term for people who have problems digesting lactose, a carbohydrate found in milk. Symptoms can include abdominal bloating, gas, discomfort, cramping, diarrhoea and/or constipation. While lactose is also found in sheep and goat’s milk, those with a lactose intolerance are often able to tolerate small amounts of these foods.
Others may be intolerant to casein, a protein found in milk. Casein is 300 times higher in cow’s milk than in human milk and can be hard to digest. Those with a protein allergy/intolerance may also find it difficult to tolerate sheep, buffalo and goat’s milk products.
| Foods to Exclude | Alternatives |
|---|---|
| Milk | Soy milk, rice milk, oat milk, coconut milk, almond milk, you may be able to use sheep or goat’s milk. It is a good idea to regularly change the type of “milk” you are using |
| Butter and some spreads/margarines | Olive oil, tahini, avocado, hummous, nut butters (eg peanut,cashew), soy “cream cheese” |
| Buttermilk/butterfat | Ghee, coconut milk/cream, copha |
| Yoghurt/dairy desserts | Tofu/soy yoghurt, you may be able to eat sheep or goat’s milk yoghurt as well. Try a few different brands as they can taste quite different. |
| Cream | Coconut cream, soy cream, tofu yoghurts |
| Cheese | Goat and sheep’s milk cheeses, goat’s milk fetta (check the label), soy or tofu “cheeses” |
| Ice-cream | Fruit sorbets, non dairy gelati, vitari, tofu “ice-cream”, frozen bananas, frozen soy desserts, make ice blocks out of fresh juice |
| Cakes & biscuits: many are made with butter and milk | Check ingredient lists to find dairy free alternatives; manyhealth food shops sell vegan cakes and biscuits; in many cake recipes you can replace the butter with oil |
| Some ready-made white sauces | Make a fresh sauce using corn or rice flour and soy milk, or usea tomato-based sauce |
| Packaged soups | Fresh soups thickened with potato or pulses such as lentils or “soup mix” |
| Cooked & pre-prepared foods: for example cream based pasta sauces | Again check ingredient lists |
| Batter (pancakes) | Make your own with flour, eggs and soy milk |
| Milk Chocolate | Look for high cocoa dark chocolate, many of which are dairy free. Most 70% cocoa chocolates are dairy free and they have a rich, velvety flavour, eg Lindt 70% is available from most supermarkets. Some soy chocolates are also available; dairy free carob bars. |
| Pizza | Most pizza is made with lots and lots and lots of cheese! But most places are flexible and will make something without cheese. Many also make a potato and herb pizza which is dairy free. If this just doesn’t sound right to you then try other types of restaurant/takeaway, eg Thai, Vietnamese and Japanese. |
Calcium is the most abundant mineral in the human body, with 99% of it stored in bones and teeth. While milk and other dairy products are sources
of calcium, it is possible to obtain enough calcium daily from other food sources, in particular dark green leafy vegetables and nuts and seeds.It
is also important to look at those factors that affect calcium absorption and take up by bones, these include:
| Food | Ca |
|---|---|
| Eggs | 56 |
| Fish | |
| – Whitebait | 860 |
| – Sardines (canned) | 550 |
| – Salmon (canned) | 100 |
| Seeds | |
| – Unhulled sesame seeds | 1160 |
| – Hulled sesame seeds | 110 |
| – Sunflower seeds | 98 |
| – Pumpkin seeds | 52 |
| – Linseeds | 271 |
| Vegetables | |
| – Parsley | 260 |
| – Rocket | 185 |
| – Watercress | 190 |
| – Spinach | 135 |
| – Broccoli | 125 |
| Legumes (cooked) | 95 |
| – Mung bean sprouts | 260 |
| Soy products | |
| – Soy milk (varies with brand) | 100 |
| – Tofu | 170 |
| Nuts | |
| – Almonds | 250 |
| – Brazils | 180 |
| – Macadamias | 50 |
| – Hazelnuts | 45 |
| – Peanuts and cashews | 35 |
| Fruits | |
| – Dried figs | 200 |
| – Orange juice | 60 |
| Grains & cereal | |
| – Muesli (varies with brand) | 200 |
| – Bread | 100 |
| – Oatmeal | 55 |
| – Brown rice | 33 |
