What are you going to eat now that you know you need to be dairy free?
The good news is that there are many delicious foods that do not contain dairy. So there is never a reason to feel deprived.
This list pertains to items purchased directly from your grocery store. When eating at restaurants, always inform your server if you have an allergy or tell your server that you are dairy free. Butter, cream, sour cream and milk are often added to restaurant meals for flavor and richness. Always ask questions!
Always, always read labels. People need to be dairy free for a variety of reasons. It is important to be an advocate for your own and your family’s health. Always read labels, even on products that you buy on a regular basis, as the manufacturers may change ingredients at any time. If you have any questions regarding milk ingredients in a product, contact the manufacturer for clarification.
From my own experience, I have found that the closer a food is to its natural and organic state, the better off you will be. I live by the rule of thumb – when in doubt, leave it out.
Naturally Dairy Free Foods
All fresh fruits and vegetables
All fresh plain meats, fish & poultry
All fresh plain seafood
Coconut – shredded, water and oil
Coffee and tea – black
Dried beans, peas, & lentils
Eggs – prepared without milk
Jellies, jams and preserves – 100% pure
Juices – 100% natural
Nuts & seeds, raw, any types
Oatmeal – plain
Peanut butter and other nut butters – 100% plain
Popcorn – kernels only prepared without butter – not microwavable
Quinoa – white, red and tri-colored, plain
Raisins, dates and figs
Rice, cashew, almond and other milk alternatives
Rice – plain white, brown, wild
Spices – pure, single spices, not blends
Sugars – granulated, brown, turbinado (raw,) powdered
Tofu – plain
Vinegars – balsamic, rice wine, apple cider, malt vinegar