Don’t Got Milk? How to Manage Dairy Allergies

Do you think that you have an allergy to milk, but aren’t quite sure of the foods that you need to watch out for? Your first step should be to an allergist to confirm that you do in fact have a dairy allergy. Young children are more apt to have food allergies, as these develop during infancy due to foods being introduced into the diet too soon. Most children outgrow them and only 2 percent to 2.5 percent of adults have true food sensitivities.

If you have been diagnosed with dairy allergy, you’ll need to develop some food smarts to limit the number and severity of your reactions. At the same time, you’ll also need to make sure you get enough calcium to protect your bone and cellular health.

Unfortunately, avoiding dairy products is no easy task since milk, butter, cheese and whey are common ingredients in sauces, breads, frozen desserts and many convenience foods. Starting now, you must read food labels carefully to avoid painful respiratory, digestive or skin reactions. Stay clear of foods with these ingredients:

• Artificial butter flavor
• Butter, butter fat, butter oil
• Buttermilk
• Casein
• Caseinates
• Cheese
• Cottage cheese
• Cream
• Curds
• Custard
• Ghee
• Half and half
• Hydrolysates
• Lactalbumin
• Lactoglobulin
• Lactose
• Milk (derivative, powder, protein, solids, etc.)
• Nougat
• Pudding
• Rennet casein
• Sour cream
• Sour milk solids
• Whey
• Yogurt

You’ll need to be careful about cross contamination, too. For example, when purchasing deli meats, ask the counterperson if cheese was sliced on the same machine. Be aware that hotdogs and sausages as well as foods that contain chocolate, high-protein flour and margarine can include trace amounts of dairy. Even non-dairy creamers and some soy products may contain a little dairy. The Food Allergen and Consumer Protection Act of 2004 has made reading labels much easier. The regulation requires that manufacturers now list allergens by their common or usual name. However, be sure to read food labels often because manufacturers change product formulas without warning.

At home, it is easier to control your diet than when you eat out. Chefs cut their teeth on butter and cream so you must become familiar culinary terms like ­­­­beurre blanc (butter and cream sauce). This is chef-speak for “dairy is in here.” Also, find out whether butter was used to add flavor to meat and vegetable dishes and ask about ingredients in marinades.

Can I still meet my calcium needs without dairy?

Absolutely, but it takes work. You must milk other calcium-rich foods for all that they are worth. Calcium is not just about bones—it also plays a role in muscle contraction, blood clotting and maintenance of cell membranes. Non-dairy calcium-rich food sources include:

• Sardines with bones in
• Canned salmon with bones in
• Calcium fortified tofu
• Shellfish
• Turnip greens
• Collard greens
• Kale
• Dried beans
• Broccoli
• Calcium-fortified orange juice
• Calcium-fortified soymilk
• Blackstrap molasses
• Almonds

Remember, these foods are good sources of calcium but this form isn’t absorbed as well as the calcium in dairy products. Make sure, then, that you eat them in combination with foods that are high in vitamin D, such as fish and fortified cereals, and get out in the sun—both will facilitate calcium absorption. Make an appointment with your registered dietitian to find out what your calcium needs are, how to plan your diet and whether you should take a supplement. A week prior to your appointment, keep a journal that details the foods you eat, any allergic reactions that you experience and the amount of an offensive food that triggers a reaction. Also, check in with your nurse practitioner or doctor to find out how dairy sensitivity might impact other conditions or medications that you have.

If you are sensitive to dairy, make no bones about getting enough calcium each day. Enjoy these calci-yummy recipes to protect your health.

Learn More:

• Egg, Milk or Wheat Allergies: What to Avoid
• Food Allergy and Anaphylaxis Network
• Food Allergen Labeling and Consumer Protection Act of 2004
• Substituting Dairy in Recipes
• Tips for Managing Milk Allergy
• A Vegan High-calcium Menu
• Why Does Milk Bother Me?

Find More on MSN Health & Fitness:

• Got Milk But Can't Stomach It?
• Got Milk? No Thanks!
• Nutrition Message Boards

Find all articles by Keecha.

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Keecha Harris is President of Harris and Associates, a food systems and public health consulting firm based in Birmingham, Ala. (Read her full bio.)