A Dairyland Native’s Guide to Going Dairy-Free

Everything changed two years ago when I discovered my baby daughter had a cow’s milk protein intolerance.

I live in Wisconsin — a land so in love with dairy that its residents can be seen wearing cheesehead hats. It’s no wonder — Wisconsin produces more cheese than any other state in the U.S. I used to enjoy dairy, too — the creaminess of yogurt, the tanginess of sharp cheddar, the sweetness of ice cream.

Everything changed two years ago when I discovered my baby daughter had a cow’s milk protein intolerance. Since I was breastfeeding and could pass any dairy I ate to her through my milk, I had to cut out all dairy from my diet. In a show of solidarity, my partner cut out dairy too.

Although the severity of my daughter’s intolerance has subsided since then, my family and I decided to stay dairy-free. We saw so many benefits to cutting out dairy. We lost weight, were less flatulent, felt better about our impact on the environment, and saved a little money. What started out as a necessity became a lifestyle choice.

What is a Dairy-Free Diet?

It excludes lactose — a sugar found in animal milk, including that of cows, sheep, and goats. The diet also eliminates any products made from milk like butter, cheese, ice cream, yogurt, and sour cream.

Although vegans follow a dairy-free diet, you don’t necessarily have to be vegan to go dairy-free. You can still enjoy fish, chicken, and meat if you choose.

Why Go Dairy-Free?

There are many reasons for going dairy-free. These were the most important for me and my family — and may be good reasons for you, too.

It can reduce gassiness, bloating, and stomach irritability

My daughter is not alone in her struggle with dairy. It’s estimated that 68% of the human population is lactose intolerant, including 75% of people of African or First Nations descent and 90% of those of Asian descent. People with an intolerance can experience nausea, cramps, bloating, gas, and diarrhea after eating or drinking foods containing lactose.

My partner is lactose intolerant and used to muscle through the symptoms because of his love of pizza and ice cream. About an hour after eating, he’d be gassy and complaining about his stomach hurting. We had lactase enzyme tablets on hand to help his digestion, but you have to take them with your meal, and he’d always forget.

Since going dairy-free, my partner has had far less gas, which I’m ecstatic about. There’s nothing that used to kill the mood more than going out to an Italian restaurant full of delicious, cheesy food, feeling amorous from drinking red wine, and then returning home too bloated and nauseous for any sort of physical contact. Now, we enjoy more flatulence-free snuggling.

For many lactose-intolerant people, a dairy-free diet can reduce gas, bloating, and general stomach irritability.

It helps limit our impact on the environment

Eliminating dairy from your diet is one way to reduce your impact on the environment. Cows are hard on the land, and milk production has a significant ecological footprint. It requires nine times more land and produces three times more carbon emissions than any other non-dairy milk alternative. It impacts air quality through methane gas, water quality through waste runoff, and space through land use. By limiting your use of dairy and using more sustainable dairy substitutes like oat milk, your diet can be less of a burden on the environment.

It can reduce or eliminate acne

I’ve struggled with acne since I was ten years old. I suffered from regular breakouts and rarely went a day without a pimple on my face. Since cutting out dairy two years ago, I haven’t had a single breakout. My partner regularly tells me that my skin glows, which is a comment I never expected to hear with my pockmarked, sensitive skin.

My partner was the first person to suspect that dairy was the culprit causing my breakouts. Many years ago, when I was in grad school, I went a few weeks surviving only on bananas and Greek yogurt. My acne flared in angry, red pimples all over my face. My partner suggested, “I think the yogurt is giving you acne.” I dismissed his concerns; I had never heard of dairy causing acne.

Today, I believe he was right. Studies suggest a link between dairy consumption and acne. Researchers theorize that artificial hormones used to treat dairy cows or hormones naturally found in their milk may throw off our hormonal balance, resulting in acne. They also suggest that because milk is present in highly-refined, high-sugar foods like ice cream, it can disrupt our insulin levels and aggravate acne. Whatever the cause, I’m grateful for my clear skin today.

It can be more cost-effective

To maintain a dairy-free diet, our family has stuck to home cooking, rarely orders takeout or goes out to eat, and eats mostly unprocessed, plant-based foods. Based on these changes, we’ve been able to reduce our food costs for a family of three by $500 a year. However, if you rely on expensive, non-dairy substitutes and eating out frequently, this diet could certainly become costly.

It can help you lose or maintain your weight

Pre-baby, my partner and I had a reasonably healthy diet. Mine was vegetarian, his was mostly vegetarian with chicken every week and red meat on occasion. We were both physically active, working out vigorously at least four times a week. We ate the occasional greasy pizza and cheesy tacos. We loved cheese and often ate bread and cheese for dinner on the weekends.

After my daughter was born and we went dairy-free, our physical activity plummeted. We barely slept and had no energy to exercise. Despite our newly sedentary lifestyles, my husband and I lost weight — 10 pounds for him, 20 pounds for me. Mind you, I’m not promoting a sedentary lifestyle. I’m just being honest about our habits. Two years later, and only working out leisurely a couple of times a week, we’ve kept the weight off.

We’ve cut out the high-sugar, high-fat dairy-laden foods we used to eat. We eat less processed food since much of it is processed with dairy. We’ve incorporated more natural, nutrient-dense sources of protein and calcium. Since going dairy-free, we’ve improved our overall diet, shed some excess weight, and maintained our weight loss for almost two years.

Challenges With a Dairy-Free Diet

Because dairy is such an integral part of the local diet here in Wisconsin, following and maintaining a dairy-free diet has been challenging. Here are the biggest challenges we found with the dairy-free diet.

You have to be mindful about getting enough nutrients

Some dieticians warn that eliminating dairy from your diet could reduce your consumption of key nutrients like calcium, vitamin D, protein, and riboflavin. Despite this concern, we’ve found that a well-rounded, plant-based diet contains all of the components essential for good health. When we eliminated dairy, we included the following foods to avoid any possible gaps in our nutrition.

Calcium (adults need 700mg/day): Dark leafy greens, soy products like tempeh and tofu, beans, seeds like chia and sesame, and fish are rich sources of calcium. Here are our favorites:

Kale (2 cups chopped=202 mg): Kale is not only for salads. We shred it and add it to soups, make it into pesto, and put it in curries. Because the calcium in kale is easily absorbed, it’s a wonderful addition to your diet.
Steamed edamame (1 cup cooked=98 mg): It’s an easy snack (they only need to be boiled, some come in microwavable bags) and tastes delicious with a light sprinkle of salt.
White beans (1 cup cooked=161 mg): Delightful in minestrone, homemade hummus, or chili.
Plant-based milk (1 cup=300 mg): Great for fruit smoothies, mixed in with oatmeal, or baked into vegan treats like banana bread. Pea milk and oat milk are great options.
Almonds (½ cup=164mg): I love to have plain almonds with dark chocolate for a treat. Sliced almonds are also delicious on cereals. Be careful because almonds are calorie-dense, so eating too many could lead to excess calorie consumption and weight gain.

Vitamin D (adults need 15 mcg/day):

15–30 minutes of daily sun exposure. We try to get outside every day, and it’s an easy way to get some Vitamin D.
Veggie burgers (1 patty=21mcg): These bean-based veggie burgers pack a Vitamin-D punch!
Salmon (1–3oz. serving=14 mcg): Fatty fish like salmon provide almost a whole day’s worth of Vitamin D in one serving. Pan-fry salmon for 7 minutes on the flesh side, 5 minutes on the skin side, and 1 minute on the edges, season with salt and pepper, and you’ve got an easy and delicious main course. If you’re concerned about your impact on fish populations and the increased level of toxins found in farm-raised salmon, buy wild-caught salmon and only do so from time to time.

Protein (The amount of protein you need depends on your weight and activity level. The average sedentary adult needs about 50g): Fish, chicken, and meat are great sources for non-vegans. If you’d prefer to follow a plant-based diet, here are our favorite choices:

Lentils (1 cup=18g): Lentil soup, lentil curry, oh, how we love lentils!
Protein pasta (1 serving=22g): Many supermarkets now offer pasta made with chickpeas or lentils. It’s the best of both worlds — the carby goodness of pasta with the protein-dense nutrition of beans.
Sprouted grain bread (1 slice=15g): Sprouted grain bread is made from whole grains that have been allowed to sprout. The sprouting process allows the nutrients within the grain to become more readily available. It makes for a protein-packed powerhouse. We often eat a slice of bread with peanut butter or almond butter for breakfast, and it’s filling enough to last the whole morning.

Riboflavin (adults need 1.3mg/day):

Nutritional yeast (1 serving=3.1mg): This flaky, tangy substance is the best substitute I’ve found for parmesan cheese. We sprinkle it on our pasta and soups, and it adds a zingy, cheese-like flavor to a dish. Plus, it’s a nutritional powerhouse, offering not only riboflavin but also 2.5 mg of vitamin B6 (150% DV) and 3.1 mcg of vitamin B12 (130% DV).

As long as you make sure to include a variety of nutrient-rich foods in your diet, you shouldn’t need to worry about getting enough calcium, protein, vitamin D, or riboflavin without dairy products.

Dairy-free substitutes don’t taste the same as the “real” thing

Many grocery stores offer a variety of dairy-free alternatives, such as dairy-free milk. Unfortunately, none of these substitutes taste exactly the same as their dairy-filled version. If you expect cashew cheese to taste like “real” cheese, you’ll be sorely disappointed. However, if you keep an open mind, some dairy-free alternatives may be good options for you.

Dairy-free cheese: Although you can purchase vegan cheese at some markets and make cheese-like substances from cashews at home, for me, there’s no real substitute for cheese. I’ve found that cheese substitutes taste, at best, cheese-like. They lack the texture and depth of flavor of actual cheese. For cheese lovers, this can be a major deterrent from following a dairy-free diet. Though, I do have some friends who love dairy-free cheese. Try it and decide for yourself!
Dairy-free, oil-based butter: Dairy-free butter works reasonably well spread on toast, in stovetop cooking, and in cakes. However, I have not had much success using it in pastries and bread. There’s something about the specific molecular structure of dairy butter that’s difficult to replicate in these applications. If you can’t find dairy-free butter at the market, olive oil and coconut oil can be good substitutes for cooking — just be aware that neither of them has the same flavor as butter, and using them will alter the taste of your dish.
Dairy-free ice cream: There are versions made from almond, pea, and soy milk, but my favorite is made with coconut milk. Its high fat content gives a richness to the ice cream that’s similar to the dairy-based variety. However, coconut milk ice cream is not a health food. Many dairy-free ice creams contain just as much sugar and fat as the dairy-based version, so portion control is still something to be mindful of. There are “healthy” dairy-free ice creams available with less sugar and more protein, but they taste artificial to me and are often full of additives.
Dairy-free milk: There are many varieties of dairy-free milk available. I’ve found oat milk, pea milk, and cashew milk to be the closest to replicating the creaminess and viscosity of whole dairy milk, and they have similar nutritional profiles. Soy milk, almond milk, and flax milk tend to be thinner and sweeter than dairy milk. Coconut milk has a higher fat content and fewer nutrients (like niacin and riboflavin) than dairy milk, so it’s not the best substitute for many applications, like smoothies.
Dairy-free yogurt: There are just as many types of yogurts as types of non-dairy milk alternatives. Like dairy yogurts, I’ve found that non-dairy yogurts can be quite sweet and full of added sugar. Take a look at the labels for varieties with less than 5 grams of sugar and at least 6 grams of protein.

You can also find dairy-free whipping cream, cream cheese, and any other traditionally dairy-based food. Again, if you approach them with the expectation that they’ll taste just like the dairy version, be prepared to be disappointed.

My family and I have found it best to avoid dairy-free substitutes altogether. We put non-dairy butter on toast, sometimes buy non-dairy milk for smoothies, and occasionally treat ourselves to coconut milk ice cream. Otherwise, we don’t use these products.

Grocery shopping can be difficult at first

Did you know that zinc caseinate is a form of dairy? Dairy is a hidden ingredient in foods like bread, baked goods, cereals, crackers, and granola bars. Because so many processed foods contain dairy in obscure forms, it takes patience to find dairy-free products at the supermarket.

Due to the prevalence of dairy allergies and intolerances, many food labels will include a “contains dairy” warning. Many manufacturers also include labels such as “dairy-free,” “non-dairy,” or “vegan.” In the U.S., the FDA does not test all dairy-free products to ensure they’re free of dairy. Even if a product is labeled “dairy-free,” there’s a chance it could still contain dairy. If you’re looking to eliminate all traces of dairy from your diet, it’s a good idea to double-check the ingredients and contact the manufacturer if you’re not sure.

GoDairyFree is a terrific resource for dairy-free living and provides a guide for dairy-free grocery shopping. As a pro tip, I recommend reviewing ingredient labels online before you go to the store. You can check them against the GoDairyFree guide to ensure the products are actually dairy-free. Otherwise, you’ll be stuck at the grocery store Googling every questionable ingredient, turning a 30-minute trip into a two-hour one.

Because of the difficulty of finding non-dairy processed foods, we’ve found it simpler to cut down on processed food altogether. You don’t have to check the ingredient label on fresh carrots, so the fewer processed foods you purchase, the easier your trips to the grocery store will be.

Additionally, dairy-free products are not widely available in many areas. Often, they are considered specialty items. They may not be stocked where you live, or you may have to search several stores to find what you’re looking for. To ensure we have items like nutritional yeast and soba noodles on hand, our family shops at three different stores. We’re lucky to have a lot of options in our area, but it does make shopping more complicated.

Even though grocery shopping dairy-free can be tricky, we’ve found a few tricks to streamline the process:

Use the same shopping list: My husband and I use the same shopping list (stored in Google keep) every time we go to a particular store. We may replace fruits or vegetables with seasonally-available alternatives, but the list itself remains essentially the same. Three green peppers, a 1 lb. bag of carrots, a 5 lb. bag of rice, etc. We don’t have to think about what we’ll get where. We get the same items at the same stores every couple of weeks. It sounds boring, but if cooking’s not your thing, it’s a lifesaver. We basically rotate the same dozen or so meals throughout the weeks. If I’m feeling adventurous, I’ll try a new recipe or get creative when we’re running low on options. Otherwise, I have the same ingredients and the same recipes to fall back on.
Consider online ordering and drive-up if stores in your area offer the option: Some grocery stores offer online ordering. You can save your order to your account and resubmit it the next time you need groceries. You can then drive up to pick up your order, saving yourself the time and headspace of creating a list and being responsible for shopping yourself. This option isn’t right for everyone. My partner used to stock produce and is picky about the quality of his fruits and vegetables. He likes the grocery shopping experience and refuses to do drive-up. Not everyone has the time for in-person shopping, so online ordering might be a good option for you, especially if it helps you eat healthier.
If you have space, buy non-refrigerated specialty items in bulk: We love Trader Joe’s nutritional yeast but hate making the trip to the other side of the city to buy it. To limit our trips to TJ’s, we buy nutritional yeast in bulk — 3–4 packages at a time. It helps reduce the number of trips we need to take to get hard-to-find, non-dairy specialty items.
Stagger your trips to different stores, depending on the options available in your area: As a busy, young family, we don’t want to waste an entire Sunday shopping at all the different stores to get all the non-dairy products we need. Instead, we stagger our trips so that we only need to go to the store once a week at most. We go to the local grocery store every two weeks, Costco and Trader Joe’s every three months, and Aldi once a month. This method relies on having the space to store items. We have a small, in-fridge freezer and a small pantry cupboard, so it’s possible to make it work.

Once you get the hang of dairy-free grocery shopping, it becomes routine. However, it does take patience, planning, and a little research to get there.

Finding dairy-free meals takes getting used to

When you’re used to including dairy as a staple of your diet, it can be hard to transition to eating meals without it. Luckily, tons of dairy-free recipes are available online, or you can also use vegan recipes and add a chicken, fish, or meat component to them if you wish. Many Indian and Thai dishes are already dairy-free, so they are great options.

A shorthand I use for each meal is Veggie-Protein-Carb-Fat-Fruit. I try to include at least four of the five components in every meal. Here are our family’s favorite dairy-free options:

Breakfast

Steel-cut oatmeal with almond milk, blueberries, and walnuts
Sprouted bread with peanut butter or almond butter and sliced apples on top
Veggie frittata with shredded spinach and avocado toast
Smoothies (healthy recipe from No Meat Athlete)

Lunch and Dinner

Quinoa salad with your choice of beans and veggies smothered in homemade vinegarette
Bean-based Indian dishes like daal or chana masala with a side of steamed veggies and flatbread
Protein pasta with roasted vegetables, pesto or tomato sauce, and nutritional yeast sprinkled on top
Burritos or tacos with beans or tofu and topped with lettuce, salsa, and pickled cucumbers
Thai curry with rice or noodles and tofu or chicken, and lots of veggies

Snacks

Cooked or raw veggies with hummus
Fruits topped with nut butter
Veggie chips or straws
Guacamole and tortilla chips
Dates with pecans

Desserts

Coconut milk ice cream
Almonds with a piece of dairy-free dark chocolate
Homemade pancakes with maple syrup and topped with fresh fruit and coconut cream

Dairy-free meals don’t have to be overwhelming, and there are some truly delicious options!

Eating outside of the home takes extra planning

Whether you’re going out to eat or eating a meal at a friend’s house, dairy-free meals take some extra planning.

Eating out dairy-free

Many chain restaurants like Chiptole and Red Robin have non-dairy options and allergy menus available online. Our family keeps a Google Excel spreadsheet of our fast food options so we know what we can eat when we’re on the go.
If you’re meeting up with friends or family, offer to select the restaurant. Call ahead to see if they can accommodate your non-dairy preferences. Since many restaurants are heavy-handed on the butter and milk, it’s good to talk with the chef to see what’s doable. We often end up going to vegan restaurants because we know they’re “safe” in terms of what they offer.
Don’t be afraid to pull a Nora Ephron and order a meal to your exact specifications. You can ask for a salad without cheese or a bagel with hummus instead of cream cheese. Nine times out of ten, servers are helpful and willing to work with the kitchen to make the adjustments. We also make a point of tipping generously for the trouble.
Check out happycow.net for dairy-free restaurants near you.

Eating at people’s houses

If you’re eating a meal at someone’s house, offer to bring a non-dairy entree. That way, you know you’ll have something to eat, and it takes the pressure off the host to provide a non-dairy option. One time, we went to our friends’ house for brunch. Knowing my daughter’s intolerance, my friends made two casseroles — one with mozzarella on top and one with egg. Unfortunately, they looked the same, there was some miscommunication between the husband and wife, and we ended up eating the one with mozzarella. My daughter was vomiting all night, and my friends felt so guilty! After that experience, I always make sure to arrive with a dairy-free option in-hand.
I always keep dates and almonds in my purse in case there are not many non-dairy options offered.

Conclusion and Next Steps

Whether you’re considering going dairy-free by choice or necessity, our family has found that the benefits outweigh the challenges. In fact, a dairy-free, plant-based lifestyle is becoming more mainstream as consumers are becoming more aware of the health and environmental benefits. Although my cheesehead-wearing Wisconsin compatriots may see our dairy-free diet as treasonous, we’ll take our improved health any day of the week.

If you’re interested in following a dairy-free diet, here are some next steps recommended by Switch4Good, a non-profit dedicated to helping folx ditch dairy:

State your why: What’s your driver? Stomach health? Weight loss? Acne management? Reducing your ecological footprint? Write it down as a reminder.
Set a goal: If eliminating dairy altogether seems overwhelming, set a smaller goal. Consider switching to dairy-free milk for your morning coffee or trying plant-based butter for a week. Habits are “stickier” when you start small.
Make a plan: Start putting plans into motion. Work on your dairy-free shopping list, research a week’s worth of dairy-free recipes, find support in friends or family members who are interested in making the switch too.
Put it into action: Enjoy your first dairy-free meal or your first almond-milk smoothie! If you have trouble sticking with your plan, remember your “why.”
Rinse and repeat: If your plan was to make one dairy-free substitution for a week, reflect on how it went. What went well? What was challenging? How can you use what you’ve learned to set your next goal?

Going dairy-free doesn’t have to start out all or nothing. What’s one hassle-free first step you can make today? As Lao Tzu said, “A journey of a thousand miles begins with a single step.” Here’s hoping your first step towards a dairy-free lifestyle brings you health and wellness.