(p.s. I’ve got a NEW Cookbook Eating Clean: The 21-Day Plan to Detox, Fight Inflammation, and Reset Your Body filled with over 200 recipes free of gluten, dairy, soy, refined sugar, eggs, corn and other inflammatory ingredients).

Whether you are lactose intolerant, have an allergy to lactose and casein or are looking to remove dairy from your lifestyle due to inflammation, it’s a good start to know what products contain traces of dairy and what the difference is between dairy-free and lactose-free.  Casein is the protein found in milk and cheese; lactose is the sugar found in milk. Many people are allergic to casein, which can be determined through blood work.

Here is a List of What To Eat and What To Avoid When Following a Dairy-Free Lifestyle

Non-Dairy Milk Alternatives

  • Coconut Milk
  • Almond Milk
  • Hemp Milk
  • Flax Milk
  • Oat Milk

Non-Dairy Ice Cream Alternatives (Brand names are listed below)

  • Coconut Milk Ice Cream
  • Almond Milk Ice Cream
  • Rice Milk Ice Cream

Non-Dairy Yogurt

  • So Delicious Coconut Greek Yogurt



  • Silken (Use in place of milk in a smoothie, pudding or custard-based dessert)
  • Firm (Use in place of eggs for scrambled eggs)
  • Extra Firm (Use in place of meat in recipes)

Mayonnaise Alternative

Cheese Alternative

  • Nutritional Yeast (Use in place of cheese in recipes; good for vegetarians or vegans because this yeast has high levels of B Vitamins, which are only found in animal products)



  • Use separate knives, cutting boards and serving utensils for dairy-free foods such as butter and cream cheese
  • Use separate appliances such as food processors and blenders where cross contamination may be present
  • Store dairy-free foods in clearly market, sealed containers to differentiate from foods that contain dairy

Dairy-Free & Gluten-Free Brands My Clients Enjoy

It is essential to work with a nutritionist and an Integrative M.D. because I am sharing general information that is not intended to be medical advice. This information is only given for informational purposes.


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