How to Ditch Dairy for Good: Everything You Need to Know

Many of us have a love-hate relationship with dairy. We tell ourselves we could never in a million years live without it, but we often experience bloating, stomach pains, diarrhea, gas, and other gastrointestinal issues after consuming it. And not to mention the environmental impact of the dairy industry: According to a 2018 study published in Science, one liter of cow’s milk produces three times the greenhouse gas emissions as one liter of soy milk — and uses nine times the amount of land. 

Moreover, dairy cows endure a lifetime of extreme cruelty until they’re eventually slaughtered once their fertility and milk production levels decrease. And since male calves serve no purpose in the dairy industry (they can’t get pregnant or produce milk, after all), they’re either killed, confined to veal crates, or raised for beef. Those raised for beef are typically castrated, dehorned, and tail-docked.

Whatever your reasons may be, there are so many benefits of adopting a dairy-free diet. Read on to learn how to ditch dairy once and for all: Your body, the environment, and farmed animals everywhere will thank you for it. 

What is Dairy, Exactly?

Dairy comes in many forms. You can find dairy ingredients in everything from cheese, milk, and yogurt to ice cream, sour cream, butter, and cream cheese. Many crackers, cakes, cookies, breads, dietary supplements, and packaged foods contain dairy as well — whether in the form of milk, butter, casein, whey, lactose, or ghee. Even many lactose-free and non-dairy products contain dairy ingredients such as milk, whey, and casein — making them lactose-free but not completely dairy-free. 

When eliminating dairy from your diet, it’s best to look for products labeled as dairy-free — as these items do not contain lactose, dairy, whey, or casein. Dairy-free products are suitable for individuals with allergies or intolerances to dairy and lactose, as well as vegans and those following a plant-based diet. And sometimes dairy ingredients are listed on nutritional labels as koumis, lactoglobulin, lactulose, lactalbumin phosphate, or rennet casein, so keep an eye out for these as well if you’re avoiding milk and dairy. 

Common Dairy Alternatives

While it may seem overwhelming or downright impossible to completely eliminate dairy from your diet, I can assure you it’s not as difficult as it sounds! Every month it seems like more and more dairy-free products are popping up on store shelves, and many grocery delivery services such as Imperfect Foods and Thrive Market are expanding their dairy-free options as well.

Thanks to plant-based substitutes like nuts, seeds, grains, and legumes (specifically hemp, pea, oat, rice, soy, coconut, cashew, almond, flaxseed, and sesame), it’s easy to enjoy your favorite milks, cheeses, yogurts, butters, creams, and desserts — even on a dairy-free diet. You can still enjoy lasagna, mac and cheese, and many other comfort food recipes from your childhood. 

Dairy-free alternatives can often be found at major retailers like Target, Walmart, Trader Joe’s, and Whole Foods, as well as many small grocery stores around the world. All it takes is some patience as you learn to read food labels and familiarize yourself with dairy-free brands like Daiya, So Delicious, Silk, Ripple, Melt, Earth Balance, Field Roast, Oatly, NadaMoo!, Miyoko’s Creamery, and many others!

Tips for a Smooth Transition to Dairy-Free Eating

When I eliminated dairy from my diet, it was a slow transition that took about a year before I finally got it down. I basically used store-bought vegan substitutes in place of regular cheese, butter, and milk — including Almond Breeze Almond Milk, Core & Rind, Daiya Dairy-Free Cheese, Earth Balance Buttery Spread, and Tofutti Better Than Sour Cream. I didn’t immediately start making my own nut milks and cheeses from scratch, but I did occasionally use tofu to make sour cream and creamy salad dressings. 

Now I prefer to make my own dairy-free substitutes out of whole food ingredients like cashews, almonds, sunflower seeds, oats, and organic sprouted tofu, but I’m not opposed to consuming store-bought items on occasion. And if you have a sweet tooth like I do, your days of eating ice cream don’t have to end when you ditch dairy. Some of my favorite dairy-free ice cream brands include NadaMoo!, So Delicious, Dream, Tofutti, Oatley, Coconut Bliss, and Trader Joe’s. Whole Foods and Target have their own dairy-free ice cream lines as well.  I also love Forager Project Cashewmilk Yogurt.

Moreover, Ben & Jerry’s and Breyers make some pretty fantastic dairy-free ice creams, and Haagen-Dazs and Magnum sell dairy-free ice cream bars. The frozen treat bars from KIND are my absolute favorite ice cream bar, reminding me of the frozen Snickers Ice Cream Bars I loved as a child. 

Of course, you can always make your own dairy-free ice creams out of coconut milk, cashews, frozen bananas, cocoa powder, nut butters, and other whole-food ingredients.

Dairy-Free Living is Easier Than it Sounds

The transition to dairy-free living does take some time, especially as you get used to reading nutrition labels, ordering food at restaurants, and knowing which ingredients to avoid. But it’s still a lot easier than you’d think, and I’m speaking from experience. I used to be one of those people who swore they could never give up cheese, and now it’s been nearly a decade since I’ve consumed it! I don’t miss it, and I can honestly say it’s something I will never reintroduce. 

Once you’ve adjusted to dairy-free living, you’ll feel great knowing you’re reducing your carbon footprint, improving your digestion, and working more whole foods into your diet. Dairy-free living doesn’t happen overnight, but it’s possible to enjoy the journey and make the very most of the transition!

Sources:

1. https://my.clevelandclinic.org/health/diseases/7317-lactose-intolerance 
2. https://science.sciencemag.org/content/360/6392/987 
3. https://thehumaneleague.org/article/dairy-cows 
4. https://www.godairyfree.org/dairy-free-grocery-shopping-guide/dairy-ingredient-list-2
5. https://www.hopkinsmedicine.org/health/wellness-and-prevention/milk-allergy-diet

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