Cow’s milk is widely used in many of the foods that we eat. Avoiding cow’s milk is not easy, as it is not always obvious which foods contain dairy. Usually, children who react to cow’s milk may also react to goat’s milk and milk from other animals. Achieving a dairy-free diet is a gradual learning process, and for the first-timer, it will seem an arduous task. However, once you have done the initial hard work of identifying the offending items, things will begin to be much easier.
The best way to assess allergy or intolerance to cow’s milk is to remove it from the diet for at least one month. This must be done strictly (Don’t Cheat!). Be aware that you may worsen before seeing any improvement. This normally lasts only a few days. Below are some guidelines;
- Check all food labels for the word ‘milk’, e.g. milk solids, non-fat milk, skim milk powder, milk proteins, non-fat milk solids, butter milk.
- In the ingredients list, look out for milk products, lactose, whey, casein and caseinates, lactoglubulin, lactoalbumin and curds before purchasing.
- Non-milk fat does not always mean milk-free.
- Medications can contain lactose (read the label or call the manufacturer).
- Always read food ingredients labels carefully. DO NOT RELY JUST ON THE ALLERGEN ADVICE PANEL.
| FOODS TO AVOID | FOOD TO CHOOSE |
| Dairy All types of milk (dried, tinned, skimmed, low fat), Yoghurt, Custard, Cheese and cheese spreads, Cream, Ice cream |
Dairy Soy Milk (calcium fortified), rice milk, almond milk, oat milk, coconut milk, hemp milk, potato milk. For infants and babies, try Prosorbee, S-Formula soya milk and Wysoy. In case of soy allergy, try Pregestimil or Nutramigin. |
| Bakery products & cereals Bread, cakes, rusks, biscuits, pastry, puddings, crumbles, cereals and crackers which are not labelled. |
Bakery products & cereals All flours, sago, tapioca, rice, pasta, noodles Check the labels of cereals, breads and some biscuits |
| Confectionary Chocolate, toffee, fudge, caramel. |
Confectionary Pure chocolate, Jelly beans, life savers |
| Fats Margarine, butter, mayonnaise, salad dressing, cream, sour cream |
Fats Vegetable oil, lard, shortening, milk-free margarine, milk-free margarines e.g. Pure dairy-free sunflower and soya spread, |
| Meat, eggs, vegetables, fruit Cold cuts, Beef stock cubes, pates, and sauces |
Meat, eggs, vegetables, fruit All except those that have been prepared with mild or mild products. |
| Snacks and other foods Flavoured crisps (check the label) Caramels, Nougats, Cheese-flavoured snacks |
Snacks and other foods Plain and salt & vinegar potato crisps, plain corn chips, taco shells, plain nuts, jam, and tomato sauce. |
Useful websites:
BDA. (2012). Mild Allergy- Practical tips to cutting out milk. The British Dietetic Association. [Accessed: 6 Sept 2012]. [Weblink]
References:
- (2012). Mild Allergy- Practical tips to cutting out milk. The British Dietetic Association. [Accessed: 6 Sept 2012]. [Weblink]
- Sydney Children’s Hospital. (2012). Milk free diet. The Children’s Hospital at Westmead & Sydney Children’s Hospital. [Accessed: 6 Sept 2012]
- Department of Nutrition and Dietetics. (2006). Milk-Free and Lactose-Free diets. Royal Children’s Hospital Department of Nutrition and Dietetics. [Accessed: 6 Sept 2012].
Reviewed: 22/05/2026