How to Cut Dairy from Your Diet

There are many reasons why someone might not want to consume dairy. They could be allergic to dairy or have lactose intolerance. They might not like how it makes them feel. They could be vegan or have another ethical or religious concern. Whatever the reason, here are some tips to help anyone cut out dairy while still enjoying the foods they love! (Did you know? Dairy can hide in these 25 places.)

  • Hummus is so creamy and can be used in place of sour cream or stirred into soups or sauces for creaminess. Swap this chickpea-based dip for cheesy or cream-based dips.
  • Sauces with a base of cashews, tahini (sesame) and peanut butter offer a creamy richness.
  • Replace the butter or cream in pasta with cashews or white beans (blended with pasta cooking water until smooth and thick like cream).
  • Top your burritos and chili with avocado instead of sour cream.
  • Cool off with fruit-based sorbets (low sugar or no sugar added) instead of ice cream.
  • Look for plant-based swaps. The supermarket aisles are filled with dairy alternatives. If you can’t tolerate dairy cheese or milk, there are plenty of replacements you can try! Experiment until you find one that works for you.
  • Nutritional yeast offers a rich, savory flavor similar to Parmesan or other aged cheeses. Sprinkle on pasta, pizza and popcorn.
  • Replace the cream in salad dressings with blended avocado or white beans – or use oil or tahini as a base.

Learn why you might want to try enzymes that digest both lactose and casein in dairy.