8/3/2019 Dairy Free Booklet
1/18
Do YOUhave a
DairyIntolerance?
8/3/2019 Dairy Free Booklet
2/18
A Health and Wellbeing News
publication
www.healthandwellbeingnews.com
Copyright Health and Wellbeing News 2009 - 2012
8/3/2019 Dairy Free Booklet
3/18
1
Problem:
An ever increasing number of people are finding that theyare intolerant to foods which form a substantial part of their
diet. Symptoms such as bloating, gas, constipation,
diarrhoea, cramps, nausea and tiredness indicate that
something is wrong.
Why are so many people intolerant to dairy products?
Lets have a look at cows milk. Its rich in protein, calcium,
carbohydrate, vitamins A, D, B2, sodium, potassium, calcium
and magnesium.
An ideal all round superfood?
8/3/2019 Dairy Free Booklet
4/18
2
YES it is for a baby COW. Calves have a high rate of growth
when compared to humans and they need the high levels of
protein etc. in their mothers milk.
Milk is the perfect food for the growing young of the species
it was intended for, the fat is essential for high energy
demands, quality protein is vital to the growing mammal.
Dairy products contain the protein casein at 300 times
higher levels than in human milk. Humans simply dont have
the required digestive enzymes to process and absorb
casein. Cows do.
Researchers have found that breast fed babies absorb more
calcium from their mothers milk than from cows milk,
despite the fact that cows milk contains four times the
amount of calcium!
This is because the calcium is bound up with the protein
casein, which we are unable to efficiently digest. It is
actually important for expectant and breast feeding mothers
to remove dairy produce from the diet, to avoid the
problems that can occur with the infants indirect
consumption.
8/3/2019 Dairy Free Booklet
5/18
3
8/3/2019 Dairy Free Booklet
6/18
4
These facts highlight several points. Firstly, species to
species the milk is perfectly matched. However, at around 6
months of age, milk can no longer meet the nutritional
needs of the growing infant. They are weaned onto
normal food the body no longer produces the required
enzymes to digest and absorb the nutrients in milk.
The growth and development of the new-born is a delicate
process, requiring quality ingredients. The immature
digestive system is just about able to cope with breast milk,
if the mother is very cautious with her own diet. Imagine
now at this sensitive time we give our infant processed milk,
which nature intended for a different species!
So, to summarise:
Cows milk is superfood for calves.
Breast milk is superfood for baby humans.
As an adult, you wouldnt dream of suckling from a cow or
your mother so why do we persist in drinking cows milk?
8/3/2019 Dairy Free Booklet
7/18
5
Much of the blame lies in the fact that we have been
brainwashed into believing that milk is an essential part of
the diet to provide protein and calcium. But this simply isnt
true. There are better sources of calcium and proteins inother foods.
A lot of effort has gone into ensuring that milk is perceived
to be the perfect balanced food, we are constantly given
messages about its goodness. Even high sugar foods can be
elevated to healthy foods" by the claim a glass and a halfof milk in every half pound"!
The dairy industry caters for any taste to ensure its presence
in the diet: we may choose between pasteurised, full cream,
semi-skimmed, skimmed, homogenised, sterilised, UHT,
evaporated, condensed, yogurt, yogurt drinks, cream etc.
We are led to believe that we should opt for low fat versions
of dairy foods because they are better for us. But this
argument completely ignores the fact that on the whole
nature knows best.
In order to digest the calcium in milk, you need Vitamin D.
That is why Mother Nature put Vitamin D into cows milk.
Vitamin D is a fat soluble vitamin, so when you remove the
fat from milk, you remove the Vitamin D, thus taking out the
very nutrient needed to properly digest and absorb calcium.
8/3/2019 Dairy Free Booklet
8/18
6
Add to this the fact that milk
is acid in our system. (Our
body needs to be slightly
alkaline.) Think back to yourchemistry lessons at school.
In order to neutralise acid
your body draws calcium,
which is alkaline, out of your
bones. That calcium is theneliminated from the body in
your urine.
So far from helping to build
strong bones, cows milk leaches calcium from them. Its no
wonder that elderly people, who have most likely beenlifelong milk-drinkers are prone to fractures!
Milk is very mucous forming. It creates a sticky lining in
your gut. This means that drinking it actually causes a barrier
to absorption, and will eventually lead to poor intestinal
absorption of nutrients.
It causes stomach acid to be neutralised and so the body is
not fully able to digest the protein in milk. The sugar in milk
may also encourage unfriendly bacteria and Candida in the
bowel, again affecting absorption.
8/3/2019 Dairy Free Booklet
9/18
7
In order to meet targets for milk production cows may be
milked over many months both after delivery of their calf
and during a subsequent pregnancy. The various hormones
produced in pregnancy, antibiotics and other shots the cowis given all leak into the milk.
A generation ago an individual cow would produce
approximately 2 gallons of milk per day. Now it may yield 12
gallons per day!
You literally have no idea what is really in the milk you drink.
Oestrogens and other hormones in milk have been linked to
problems with fertility in humans and menopause problems.
As with many foodstuffs, milk has to be processed for
commercial reasons. So although we shouldn't be drinking it
in the first place, we further compromise our health by this
process - namely pasteurisation.
In order to be bottled, transported, warehoused, distributed
and displayed, the milk has to have an incredibly unnatural
shelf life. This isn't possible with a vital substance, so it
must be pasteurised to kill off any life.
8/3/2019 Dairy Free Booklet
10/18
8
Pasteurisation also:
Kills beneficial bacteria Destroys useful digesting enzymes Alters the protein molecule making it less digestible Destroys 50% of the vitamin C, and 25% of the B complex Destroys antibodies that are important in keeping out
harmful bacteria.
8/3/2019 Dairy Free Booklet
11/18
9
Perhaps many of our diseases of affluence are connected
to misuse of dairy products.
Asthma Eczema IBS Colitis Crohns Diarrhoea Constipation Poor absorption of food Leaky gut Candida
Trials by Great Ormond Street Hospital in 1983, set out to
discover whether migraine in children was linked to a food
allergy. When the children were put on a restricted diet,they had a 93% success rate in curing the migraines.
Cows' milk and cheese were found to be the no.1 culprits.
Interestingly the children had relief from many other
ailments while eliminating dairy produce.
8/3/2019 Dairy Free Booklet
12/18
10
Some people find that they are lactose intolerant, they are
unable to digest the sugar in milk because they no longer
produce the digestive enzyme lactase.
The Solution
To avoid the health problems associated with the
consumption of milk - cut out dairy produce altogether.
Skimmed milk is still milk, vegetarian cheese is still cheese.The only exception might be live yoghurt. In limited cases
goat's or sheep's milk yoghurt may be acceptable in a dairy
free diet.
Following a dairy free diet requires an initial level of
commitment. Dairy products will pop up in the mostunexpected places as whey powder, casein etc. and you
need to get clued up about what to look for and what to
avoid.
MILK & DAIRY PRODUCT FREE DIET
When there is a sensitivity to milk and dairy products
exclude the following:-
8/3/2019 Dairy Free Booklet
13/18
11
Whole milk Skimmed milk 2% milk Buttermilk Creams Coffeemate Some non dairy creamers Dry milk powder Evaporated milk Condensed milk Condensed milk Chocolate milk Chocolate drinks Malted milk Ovaltine Cocoa milk Butter Most margerines Cheese
8/3/2019 Dairy Free Booklet
14/18
12
Cottage cheese curds Ice cream Yoghurt Milk shakesCheck product labels for whey powder and casein. In
particular, check the following products for these
ingredients:-
Dry cereals and muesli
Biscuits, cakes, muffins
Cake mixes
Crackers
Sweets
Creamed desserts, chocolate, puddings
Sauces and gravy
Non kosher luncheon meat
Bologna
Salami
Sausage
Meat loaf and patties
Soup either dried or fresh
8/3/2019 Dairy Free Booklet
15/18
13
8/3/2019 Dairy Free Booklet
16/18
14
To be honest, your best option is to cook from scratch at
home. There are lots of recipe books for wheat and dairy
free cooking.
Dont worry about your calcium levels. Calcium is readily
available to us in other foodstuffs, which our body can digest
and assimilate. Good sources of calcium are sesame seeds,
sunflower seeds, figs, almonds, sea vegetables, leafy green
vegetables, salmon, sardines haddock, broccoli and carrots.
It is worth noting that studies have shown that very often
women who suffer from osteoporosis are not deficient in
calcium, but are in fact deficient in other minerals such as
magnesium and zinc.
Remember that exercise is vital to build strong, healthy
bones. Just eat a varied diet with lots of fresh fruits,
vegetables, seeds and fish and exercise regularly.
You dont have to join a gym or pump iron. Brisk walking is a
great form of exercise and you dont even need a dog!
Just to reassure you on the calcium issue. When I was in my
fifties I had my bone density checked and it was significantly
higher than expected for my age. Actually, it was above the
norm for someone in their thirties.
8/3/2019 Dairy Free Booklet
17/18
15
8/3/2019 Dairy Free Booklet
18/18
16
The person doing the scan said you must eat lots of
dairy to which I said no, never touch the stuff, Ive always
hated milk.
Well you must be on HRT then?
No, wouldnt touch the stuff.
My secret? Lots of exercise and a healthy balanced diet.
If youre not sure if you have a dairy or any other food
intolerance, you can do a simple DIY blood test at home.
The kit is called Food Detective and is available from
www.bodykind.com priced around 55 at the time of
writing.
I hope youve found this booklet useful. Please feel free
to share it with others. For more information and advice on
healthy living - sign up today for my free weekly newsletter
at:
www.healthandwellbeingnews.com.
Where we make healthy living easy!