Nutrition briefing
Dairy free diet
A dairy free trial is one of the simplest ways to find out whether milk is behind a cluster of symptoms. The key is doing it properly: strict for the first two weeks, then a careful reintroduction. This guide covers what to remove, the hidden sources to watch, and the alternatives that work.
Important things to remember
- It takes a minimum of two weeks on this diet to begin to see results, with four weeks being optimal.
- Even a small amount of an offending food matters, so it is vital that the first two weeks are strict.
- Even if no improvement is seen within two to four weeks, it is essential to add each food back separately to see if symptoms are provoked or worsened.
- Start by adding small amounts on the first day, as there will be increased sensitivity to the food.
- Eventually add larger amounts for the next three days.
Foods to avoid
Milk
Cow, sheep, and goat, including fresh, powdered, and skimmed.
Cheese
All cheeses made from these milks.
Cream and ice cream
Both, in all forms.
Margarine and yoghurt
Standard dairy-based versions.
Chocolate
Including all chocolate flavourings such as Milo, Sustagen, Quik, and cocoa.
Cola and green cordial
Cola, including Coke and cola-flavoured drinks, cross-reacts with chocolate and causes symptoms. Green cordials often contain cola.
Other foods to be cautious of
Breakfast cereals
Muesli often contains milk, so always check the label.
Biscuits
Jatz, gluten free wafers, and some rice crackers often contain milk products. Always read the label.
Bread
Many are milk free, but always read the label.
Cakes
Unless specified, they will contain milk. Make your own and avoid packet mixes.
Some dairy free alternatives
Milks
Rice milk, nut milks (almond, cashew, macadamia), coconut milk, oat milk, and hemp milk. Avoid soy milks, as soy allergy is becoming more frequent in Australia. Always read the label and avoid milks containing carrageenan, artificial thickeners, preservatives, and added sugars.
Ice cream
Sorbets (though high in sugar), homemade desserts, and coconut or rice milk ice creams. These are increasingly available, so check the freezer section of your supermarket.
Yoghurt
Coconut yoghurts are readily available and a great non-dairy alternative.
Cheese
Most dairy free cheeses are soy based, but a few in the vegan section are made from coconut oil. Check labels for additives and preservatives. Just because it is vegan does not mean it is healthy.
Dairy consumption and calcium
Dairy is promoted as an important, often vital, source of calcium for developing children and for good bone health generally. But several dairy free foods, eaten in adequate quantities, can provide enough calcium.
Sesame
Chinese cabbage
Almonds
Kale
Tinned salmon
Oranges and broccoli
Dairy in infants and children
Around 70 to 80% of children will outgrow their milk allergy by two years of age. However, the allergy can redevelop later in life, and the symptoms associated with cow’s milk allergy can vary over the years.
A colicky, irritable, unhappy infant with disrupted sleep is a typical early pattern. Spontaneous remission may occur and nothing further may develop for years. Recurrent croup can also suggest cow’s milk intolerance. Later in childhood and throughout life, eczema, recurrent colds and bronchitis, glue ear, and even migraines can be attributed to cow’s milk allergy.
Frequently asked questions
How long should I trial a dairy-free diet?
A proper dairy-free trial means removing all dairy strictly for about 2 to 4 weeks before judging the result, with 2 weeks the minimum and around 4 weeks ideal. This gives enough time to see whether symptoms settle. If you then reintroduce dairy, the suggestion is small amounts on the first day and larger amounts over the following days, watching for any return of symptoms, which can sometimes be delayed.
Where is dairy hidden in foods?
Dairy hides in many products beyond milk and cheese. Hidden sources include mayonnaise, some crackers and wafers, certain snack foods, dips, instant mashed potato, some deli meats, chocolate drinks and even chewing gum. On labels, watch for ingredients such as caseinate, whey, lactose, lactoglobulin, lactulose and various lactalbumin forms, all of which indicate dairy is present.
How do I get enough calcium without dairy?
Several non-dairy foods provide calcium, including sesame seeds, almonds, kale, broccoli, Chinese cabbage, oranges and tinned salmon eaten with the bones. Building these into a varied diet helps maintain calcium intake when dairy is removed. If you are doing a longer-term dairy-free diet, especially for a child, it is worth discussing calcium and overall nutrition with your practitioner to make sure needs are being met.
Reviewed by Rohan Smith, BHSc Nutritional Medicine · Elemental Health & Nutrition, Adelaide. Last reviewed 13 June 2026.
Important: This summary is general information, not personalised medical advice, diagnosis, or a treatment protocol. Speak with a qualified practitioner about your individual situation. Book a consultation →