Are you dairy sensitive? Try tasty milk substitutes

Dairy products such as ice cream, cheese and yogurts are favourite food choices for many. Unfortunately for some, dairy products are hard to digest, resulting in symptoms that could range from a stuffy nose to intense fatigue and bloating.

In the world of food allergies and sensitivities, dairy is the most common trigger. Fortunately, there are several dairy substitutes and options that taste great.

Lactose intolerance or protein intolerance?
Lactose is one of the primary sugars found in cow's milk and casein is one of the primary proteins.

Lactose intolerance is the most common type of food sensitivity and is described by a person's inability to digest lactose, the sugar found in milk, which is broken down by an enzyme called lactase. Symptoms of lactose intolerance can include:
- nausea
- diarrhea and/or
- constipation

Reactions to the protein in cow's milk, casein, are also quite common. Cow's milk is significantly more protein-dense than human or goat's milk and therefore, can trigger your immune system to react. In other words, your body perceives the proteins as "invaders" and lodges an attack.

This can result in a myriad of symptoms such as:
- fatigue
- inability to lose weight
- stuffy nose and
- digestive upset

Food allergies vs. food sensitivities
The medical community still hotly debates the difference between a food allergy and a food sensitivity. The symptoms can mimic one another and overlap, making it difficult to diagnose the condition.

In nutshell, food intolerances (otherwise called sensitivities) are typically less severe and can arise anywhere from two hours to two days after eating or drinking the offending foods and drinks. Food allergies are typically more acute and fast acting; they involve a heightened immunological response and are more self-evident (like an anaphylaxis reaction to peanuts).

The simplest way to determine if you're sensitive to dairy products is to eliminate dairy from your diet for two weeks. During your trial elimination period, don't consume:
- Lactose-containing foods
- Casein-containing foods (check ingredients listings)
- All pure dairy products (including cow's milk, cow's milk yogurt, cow's milk cheese, and cow's milk ice cream)
- Processed foods containing milk solids, casein, sodium caseinate, caseinate, or lactose.

Keep a record of any symptoms (or lack of them) for a two-week period. After the two-week period ends, introduce high-quality dairy products such as plain organic yogurt or goat's cheese on a one-by-one basis. Oftentimes, certain amounts of high-quality dairy products can be tolerated. Although this process may be time-consuming, it's the best way to determine if you have a reaction to dairy or not.

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Dairy-free options
If you determine that you have a dairy sensitivity, there are several dairy-free (casein- and lactose-free) options on the market that can work for you. For dairy-free shopping:

- Choose cheese alternatives made from soy, rice, nuts or seeds. These products are available in a range of flavours including mozzarella, jack, cheddar, cream cheese, Parmesan, and others. To be on the safe side, read ingredient lists to ensure they are casein-free as well. - Look for non-dairy sour cream in the refrigerated section of natural foods stores and grocery stores. Refrigerate after opening, and store for up to two weeks.

- Select frozen desserts that are dairy-free. Alternatively, you can make dairy-free frozen treats by blending frozen fruit and oat, rice or soymilk and pouring your mixture into a frozen treat mold.

Dairy-free calcium sources
Adults between the ages of 19 and 50 need about 1,000 mg per day, and adults older than 50 should consume 1,500 mg of calcium per day. An 8-ounce glass of cow's milk contains 300 mg of calcium but you can get the same amount of calcium from other drinks, as shown by the dairy-free sources in the table below.




If you can't tolerate most dairy products, opt for non-dairy imitations sauces, spreads or cheeses, take a calcium supplement and choose food sources that are rich in absorbable calcium.

Boost your bone health with homemakers.com's list of 10 great calcium-rich foods.

Dr. Joey Shulman is a registered nutritionist and the author of the best-selling book The Last 15 – A Weight Loss Breakthrough (Wiley, 2007). To book a free weight-loss assessment at the Shulman Weight Loss Clinic, please visit www.drjoey.com.

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