DAIRY

If the GenArrayt® test has shown an ELEVATED reaction to milk, it is recommended that you eliminate all consumption of milk and milk products.

Milk is an important source of protein, calcium and vitamins including A, D and B complex, so it is important to obtain these nutrients from alternative food sources.

Foods to Avoid

Dairy products can be found in many foods:

  • Milk, milkshakes
  • Yoghurt, fromage frais
  • Cream, ice cream
  • Cheese
  • Butter, spreads
  • Custards
  • Puddings
  • Gravy
  • Creamed soup
  • Cakes, scones, doughnuts
  • Waffles, pancakes
  • Biscuits
  • Bread, pizza
  • Instant mashed potato
  • Ready meals
  • Processed meats, sausages
  • Packet snacks
  • Confectionery, chocolate

Ingredients to Avoid

Dairy may be hidden in many foods and so it is important to always read the food ingredient labels carefully before purchase.

Ingredients to avoid:

  • Butter, butter oil
  • Casein, caseinate
  • Cream, light cream
  • Demineralised whey
  • Beta-lactoglobulin
  • Alpha-lactalbumin
  • Non-fat milk
  • Milk powder, skimmed milk
  • Milk solids, non-fat milk solids
  • Whey, sweet whey powder

Alternative Foods

Dairy-free foods are available:

Milk – Oat milk, rice milk, soya milk, quinoa milk, pea milk, coconut milk, nut milks such as almond or cashew (if no risk of allergic reaction). Some people can tolerate other animal milks, however sheep’s, goat’s and buffalo milk contain similar proteins to cow’s milk, and can cause similar reactions, therefore these milks should be consumed cautiously.

Butter – dairy-free and vegan spreads, nut spreads, tahini, cold pressed olive oil or coconut oil

Cheese – hard and soft varieties of soya cheese; rice slices

Yoghurts – soya or oat

Ice-creams – soya, oat or rice

Cream – soya, oat, cashew or almond

Fromage frais – soft tofu

Chocolate – dairy-free chocolate

Mayonnaise – dairy-free mayonnaise

Protein, calcium and vitamins
To ensure a rich source of protein, calcium and vitamins (A, D and B complex), consume a variety of foods such as soya, cod liver oil, vegetable oil, sardines, whitebait, salmon, nuts, red meat, fresh fruit, vegetables (especially green leafy vegetables such as spring greens, watercress, spinach and broccoli), rhubarb, figs, mushrooms, oranges, apricots, prunes, pumpkin seeds, sesame seeds, lentils and legumes. Note: calcium is water soluble – ideally vegetables should be steamed or boiled in a little water, which can be then be used in soups, gravy and sauces.