How to Trial a Dairy-Free Diet Without Nutrient Gaps

You might be embarking on a dairy-free diet based on your pediatrician’s advice or in an attempt to reduce frustrating symptoms. But like any elimination diet, it’s important to prevent nutritional gaps and avoid cutting out more foods than needed.

So let’s go through a step-by-step guide on how to eliminate dairy without sacrificing your little one’s nutrition. 

When Is a Dairy-Free Trial Worth Considering?

There are several reasons a short-term dairy-free diet may be helpful. Common ones include (1):

• Cow’s milk allergy

• Lactose intolerance (gas, bloating, diarrhea)

• Irritable Bowel Syndrome (IBS)

• Chronic congestion or sinus issues

• Eczema or skin irritation

Before making any big changes, talk to your kiddo’s pediatrician or a pediatric dietitian to make sure it’s appropriate and safe. Then, carefully track symptoms before and during the trial by noting the types of dairy consumed, the amounts, the timing and description of symptoms, any visible signs like rashes or changes to their poop. 

Keeping things organized like this can help you spot patterns faster and might mean your little one doesn’t have to avoid dairy for too long. Sometimes it’s just certain dairy foods or amounts that cause issues, so you might not need to cut out all dairy.

Key Nutrients & How to Replace Them

Dairy is packed with important nutrients for growing bodies, especially when it comes to bones, energy, and immune support. It provides more bone-beneficial nutrients than any other food group (2). 

Here’s what to look out for when dairy is removed and where to find these nutrients in other foods:

Calcium

One of the most significant nutrients in dairy is calcium. It supports strong bones, teeth, muscles, and nerves (2). Kids need regular, reliable sources of calcium especially during periods of rapid growth. 

To still get the benefits of calcium without dairy, aim to serve 3 servings of calcium rich foods per day:

• Fortified tofu

• Fortified plant milks (soy, almond, oat, etc.)

• Fortified orange juice

• Canned sardines

• Chia seeds

• Collard greens

• Fortified cereals

• Kale

• White beans

• Almonds

• Navy beans

• Broccoli

• Edamame

Vitamin D

Vitamin D helps the body absorb calcium and also supports the immune system (2). While sunshine is a great source, food-based vitamin D is especially important when dairy is removed.

Alternative sources of vitamin D include:

• Fortified plant milks (soy, almond, oat, etc.)

• Fortified orange juice

• Fortified cereals

• Fatty fish (salmon, mackerel, trout, tuna)

• Canned sardines

• Egg yolks

• Fortified tofu

If your kiddo is chronically vitamin D deficient and planning to go on a dairy-free diet, talk with their pediatrician about a vitamin D supplement. 

Protein

Protein is another crucial component of bone health, but also supports overall growth and development, strengthens the immune system, and helps your little one stay full with steady energy throughout the day.

To make sure your little one gets enough protein, serve one of these foods at each meal and snack:

• Chicken

• Turkey 

• Beef

• Pork

• Fish & shellfish

• Eggs

• Tempeh & tofu

• Lentils

• Edamame

• Black beans

• Chickpeas

• Quinoa

• Nut butter

Fats (from whole milk if under 2)

For babies and toddlers under age 2, whole-fat dairy provides essential fat and calories for brain development. If dairy is removed, be sure to include plenty of healthy fats in their meals.

Other sources of healthy fats include:

• Avocados

• Olive oil

• Nut butters

• Seeds (chia, flax, hemp, sunflower)

• Full-fat plant milks (check labels)

• Fatty fish like salmon

• Eggs

Other Nutrition Tips for a Dairy-Free Diet

1. Read Labels Carefully

Although the term “non-dairy” is regulated by the FDA, this definition still allows small amounts of milk derivatives, like casein. To double check for all forms of dairy, look on the back for ingredients like:

• Casein (caseinate, sodium caseinate, calcium caseinate)

• Whey

• Whey protein concentrate/isolate

• Lactose

• Lactoferrin

• Lactalbumin

• Milk protein

• Milk solids

• Butter 

2. Choose Fortified Foods

One of the best ways to catch up on the nutrients from dairy is through fortified foods. These foods have many of dairy’s nutrients added back in after processing.

Look for fortified non-dairy milks, bread, cereals, juices, and pasta.

3. Don’t Overdo Processed Alternatives

Dairy-free alternatives like cheese or yogurt are tasty and convenient, but they often have fewer nutrients and more starch, gums, and fillers. Use them occasionally, not as your main replacement.

Instead, focus on naturally nutrient-rich foods and whole-food swaps that give your kiddo more nutrition.

4. Focus on Whole Foods

To keep things simple and as nutrient dense as possible, build your kiddo’s dairy-free diet around whole foods like meats, beans, eggs, whole grains, and fruits/vegetables.

Summary

If your kid is going dairy-free, focus on replacing key nutrients like calcium, vitamin D, protein, and fat. With a little planning, fortified foods and whole ingredients can keep them growing strong without sacrificing their nutrition.