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Home » Types of food allergies

How to Eat Well with a Dairy Allergy

Published: Jan 19, 2018 · Updated: Feb 20, 2021 by Kristi Winkels, RDN, LD · This post may contain affiliate links ·

Dairy allergy is one of the most common food allergies in the United States and other developed countries. It is especially prevalent among infants and children. This post is an overview of managing a dairy allergy.

How to Eat Well with a Dairy Allergy
Jump to:
  • Dairy allergy and nutrition
  • Reading food labels
  • Foods commonly containing dairy
  • Dairy free substitutes
  • Dairy free recipes
  • 💬 Comments

Being diagnosed with a dairy allergy (also known cow's milk allergy) and having to avoid your favorite foods can feel overwhelming and sometimes pretty sad.

It's hard to imagine meals and snacks without milk, butter, cheese, and ice cream when those foods are staples in your diet.

Dairy allergy and nutrition

Milk products are in a lot of foods and delicious on their own (hello, ice cream!) But they are also a good source of important nutrients like calcium, vitamin D, and protein, to name a few.

Children with this allergy may be at risk for nutrient deficiencies because foods such as cheese sticks, yogurt, pudding, and flavored milk are good sources of these nutrients and are usually well-accepted.

One study showed that children with cow's milk allergy are shorter and weigh less than their non-allergic peers.

How to Eat Well with a Dairy Allergy
Yogurt is a good source of calcium, vitamin D, and protein and is a popular snack among kids.

Even though eliminating these foods from your diet can create some nutrition gaps, it is not impossible to get adequate nutrition without cow's milk and foods containing it.  It might just take some extra planning and effort.

To help with this, I offer food allergy and nutrition coaching. I am a Registered Dietitian and have experience managing my own son's dairy allergy.

If you prefer to work with a Registered Dietitian in your area, go to eatright.org to find one.

How to Eat Well with a Dairy Allergy
Reading food labels carefully is key in managing a dairy allergy.

Reading food labels

To learn more about food labeling laws, go to the Common Food Allergies page. Here are some terms to watch for on food label ingredient lists:

  • Artificial butter flavor, butter oil, butter fat
  • Buttermilk solids
  • Casein (all forms)
  • Caseinate (all forms)
  • Cheese flavor
  • Cream
  • Curds
  • Ghee
  • Hydrolysates (casein, milk protein, protein, whey, whey protein)
  • Lactalbumin (all forms), lactoglobulin, lactoferrin, lactulose
  • Milk solids
  • Nougat
  • Rennet
  • Recaldent™, used in tooth-whitening chewing gums
  • Simplesse®
  • Whey/whey solids

Foods commonly containing dairy

  • Beverages including milk, buttermilk, hot chocolate, "non-dairy" creamers
  • Baked goods including baking mixes and frosting
  • Spreads including butter and many margarine varieties (even some that say "non-dairy" on the label)
  • Cheeses
  • Boxed dinners/foods such as macaroni and cheese, mashed potatoes, puddings, gravies, vegetables in cream, cheese or butter sauces, canned pasta meals
  • Prepared meats including hot dogs and lunch meats
  • Salad dressings often have cheese or other sources of dairy in them
  • Yogurt (including frozen)
  • Frozen desserts such as ice cream, sherbet and sometimes sorbet
  • Whipped topping
  • Many types of chocolate (cocoa powder is dairy free)

Dairy free substitutes

When we had to start avoiding dairy, it really changed the way we ate. Many of the foods we ate on a regular basis had milk derived ingredients but could be made without those ingredients using dairy substitutes.

If you have just started avoiding dairy products, you will be able to do the same. Like eating with any food allergy, it just takes an open mind and some creativity.

Check out these resources to get started.

  • Dairy Substitutes
    Dairy Free Foods
  • Milk Substitutes
    Milk Substitutes

Dairy free recipes

I've got great news - ALL of the recipes here at Eating With Food Allergies are dairy free! Go to the recipe index to check them all out.

Here are a few of our favorites:

  • Dairy free butter cream frosting on top of a cupcake
    Dairy Free Buttercream Frosting
  • Gluten and Dairy Free
    Gluten and Dairy Free Mexican Lasagna
  • Dairy-free chocolate fondue surrounded by dippers
    Dairy-Free Chocolate Fondue
  • Allergy Free Ice Cream
    Vanilla Dairy Free Ice Cream
  • Author
  • Recent Posts
Kristi Winkels, RDN, LD
Kristi Winkels, RDN, LD
Kristi Winkels is a Registered Dietitian and food allergy mom who helps people navigate dietary restrictions due to food allergies and intolerances. Read more about Kristi and get in touch here.
Kristi Winkels, RDN, LD
Latest posts by Kristi Winkels, RDN, LD (see all)
  • Gluten Free Turkey Gravy - November 18, 2023
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More Types of Food Allergies

  • Common food allergens including dairy, egg, wheat, peanuts, tree nuts, fish, shellfish, and soy
    Common Food Allergies
  • How to Manage a Sesame Allergy
    Sesame Allergy
  • Managing a Corn Allergy
    Corn Allergy
  • tree nut allergy
    Tree Nut Allergy

About Kristi Winkels, RDN, LD

Kristi Winkels is a Registered Dietitian and food allergy mom who helps people navigate dietary restrictions due to food allergies and intolerances. Read more about Kristi and get in touch here.

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Kristi Winkels is a Registered Dietitian and food allergy mom who helps people navigate dietary restrictions due to food allergies and intolerances. Read more about Kristi and get in touch here.
Kristi Winkels, RDN, LD
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  • Author
  • Recent Posts
Kristi Winkels, RDN, LD
Kristi Winkels, RDN, LD
Kristi Winkels is a Registered Dietitian and food allergy mom who helps people navigate dietary restrictions due to food allergies and intolerances. Read more about Kristi and get in touch here.
Kristi Winkels, RDN, LD
Latest posts by Kristi Winkels, RDN, LD (see all)
  • Gluten Free Turkey Gravy - November 18, 2023
  • Gluten Free Pumpkin Bars {Dairy and Egg Free} - November 5, 2023
  • Turkey Veggie Tray - November 1, 2023