Dairy Exclusion Test

Instructions:

1. Avoid dairy for 14 days – please see list of dairy -containing foods below and read labels for hidden ingredients that contain dairy products.
2. Observe any symptoms that may improve while avoiding dairy and note below.
3. After 2 weeks of avoiding dairy, eat and drink more of it than usual (for example milk, butter, cheese, yogurt, ice cream).
4. For the next 3 days observe any symptoms of that may re-occur on re-introduction of dairy products and note below (abdominal bloating, pain, discomfort, headaches, irritability and fatigue) The return of these symptoms is a good indication that you are sensitive to dairy products and that you should continue to avoid them for a while. If no symptoms return it is unlikely that you are sensitive to dairy.
5. On day 14 you are ready to repeat the test with an additional food, while continuing to avoid dairy products (if you are sensitive to them). 

You can test as many foods as you like, but remember, you can only introduce one food at a time.

Milk Alternatives and Dairy-Free Beverages

Dairy foods include all types of milk, including skimmed, cream, sour cream, ice cream, custard, yoghurts, cheese, cheese products, cottage cheese, milk chocolate, milk shakes and butter. When shopping check ingredients labels for milk solids, milk protein, lactose, lactic acid, curds, whey, casein, caseinates and lactalbumin.

Lactose-Free Milk

Lactose-free milk is only suitable for people with lactose intolerance; it contains the same proteins as milk and is just as allergenic for people with dairy allergies. That said, for people with an intolerance, lactose-free milk is almost indistinguishable from "regular" milk. The lactase enzyme added to regular milk to break down lactose into simpler sugars makes it taste slightly sweeter to most people. Lactose-free milk is available in both conventional and organic varieties.

Goat Milk and Other Ruminant Milk

Goat, sheep, and other ruminant milks contain similar proteins to cow's milk and are considered to have a high degree of cross-reactivity. That means that people with an allergy to cow's milk are likely to react to other ruminant milks, too. These milks do contain lactose and are not suitable for those who are lactose-intolerant without prior use of an over-the-counter lactase supplement.

Soy Milk

Soya milk is made from soya beans and contains the same amount of protein as dairy milk, all eight of the essential amino acids which the human body needs, is rich in polyunsaturated fatty acids, including omega-3, and is cholesterol free. It contains less saturated fat and more unsaturated fats than cow’s milk and is an excellent source of B vitamins, calcium, iron and zinc. Soya also contains fibre, which is important for good bowel health and can help lower cholesterol levels. Soy milk is high in protein, making it an attractive alternative to milk for cooking and baking. However, it has a strong, distinctive taste, so make sure you like it before adding it to a sauce or to your favourite cereal.

Nut Milks

Almond milk is among the most common nut milks. Like soy milk, nut milks are high in protein and are useful for baking. You may find their taste blends in with baked goods, coffee, or nutty cereals better than soy milk, although personal tastes vary. Nuts are also high in "good fats" and Vitamin E. You can make your own nut milk by blending almonds in a food processor with water until smooth. Adjust the consistency as required. One drawback to both soy and nut milk: both of these are common allergens in and of themselves. 

Rice Milk

Unlike soy and nut milks, rice milk is not especially allergenic, making it an attractive choice for families concerned about avoiding allergens in young children. Most rice milks are made from brown rice and tend to be sweeter and thinner than cow’s milk. A rich source of easily-digestible complex carbohydrates and, like soya milk, is lactose-free, which makes it ideal for people with cow’s milk allergies or lactose intolerance. Being low in protein however it does not make a good nutritional replacement for milk unless heavily fortified.

Rice milk, especially in its vanilla flavour, is quite sweet but its texture is the most watery of all milk alternatives, and is therefore not particularly useful for cooking. It is good for drinking and putting on cereal and can also be used when baking or as a thickening agent. 

Hemp Milk

A newer milk alternative, hemp milk may be difficult to find in some places. Its protein level and texture fall in between that of rice and soy milk. It is more watery than regular milk when poured, but has enough protein for use in some cooking applications such as sauces that don't rely on large amounts of protein.

Oat Milk

Oat milks contain a well-balanced mix of fat, protein, complex carbohydrates, vitamins and minerals and are especially rich in vitamin E and folic acid. Oat fibre can reduce cholesterol levels and so lower the risk of heart disease. Oat milk may not be suitable for those with celiac disease, who may be sensitive to the avenin protein found in oats. Like hemp milk, oat milk has a moderate amount of protein, making it more useful than rice milk for cooking although it's still not a true drop-in replacement for cow's milk in baking. Oat milk is fairly mild and nutty tasting, and is a natural match for hot cereals and many breakfast foods.

Quinoa Milk

Quinoa is high in protein, and the protein it supplies is a complete protein, meaning that it includes all nine essential amino acids. This makes it excellent for vegetarians and vegans. It  also contains no gluten, making it suitable for those who need to avoid it or wheat.  It’s also an excellent source of magnesium, iron, copper and phosphorous. It is also a rich source of unsaturated fatty acids, oleic acid and contains no lactose, or cholesterol.

Cheese

Cheese is usually made from cow, sheep, goat or buffalo milk and mostly uses a curdling agent called rennet, extracted from the stomachs of dead calves. Some dairy-free cheeses available include:  hard cheeses- Redwood Cheezly, Bute Island Sheese ( soya); soft cheeses- Tofutti Creamy Smooth, Biona Organic Creamy Spreads

Sandwich fillers and toppings

Use avocado, humus, tahini (mix 1 tablespoon of tahini in water and lemon juice until creamy), salads or guacamole.