You’ve tested dairy in Cycle 2 of The Virgin Diet and found out it’s not your friend. A bowl of Greek yogurt might leave you feeling gassy and bloated or maybe the cheese on your salad causes your skin to break out. Whatever your symptoms may be, you realize it’s time to dump the dairy!
While you know milk and ice cream are obvious no-no’s when going dairy-free, it’s trickier to recognize other common foods that contain dairy in disguise.
So how can you tell where dairy lurks?
For starters, it’s important to be aware that lactose, casein, and whey are all names for dairy.
If any of those ingredients are on the package, then it’s not dairy-free. Lactose-free milk still contains dairy in the form of milk proteins, so don’t let the lactose-free label fool you!
Surprisingly, dairy can also hide in canned foods, bread, crackers, and baking mixes. Did you know even some canned tuna brands contain casein?
That’s why it’s always important to check the ingredients to be sure dairy isn’t sneaking in where you least expect it. The 10 foods below can be challenging because they’re all places where dairy hides.
When dropping dairy from your diet, it’s key to avoid dairy in:
- Protein Shake Powder (Often made from whey protein; look for versions without the 7 highly reactive foods like my All-In-One Protein Shakes.)
- Protein Bars (Frequently made from whey or soy protein; instead, choose healthy bars without the 7 foods likely to cause food intolerances.)
- Vegetarian Cheese (I assumed nut-based cheese was safe, but I was wrong! Some varieties include hidden dairy, so be sure to always read the labels. Now I stick with Kite Hill Almond Ricotta Cheese because I know it’s dairy-free and delicious!)
- Salad Dressing (Beware of creamy dressings!)
- Deli Meats (Lactose and casein are often added to help blend the ingredients together.)
- Fro-yo and Sherbet (Ice cream is not the only frozen dessert where dairy hides!)
- Soups and Chowders (Cream or milk is often one of the main ingredients.)
- Yogurt and Kefir (For the benefits of probiotics without the dairy, try a low-sugar Kevita sparkling probiotic drink or a high-quality probiotic supplement like Microbiome Balance.)
- Coffee Creamer (In addition to milk products, many contain oils, sugars, and chemicals. If you don’t like your coffee black, use some unsweetened coconut milk to lighten it up.)
- Chocolate (Don’t worry, I’m not going to tell you to say goodbye to chocolate! While milk chocolate obviously contains milk, most dark chocolate is dairy-free.)
When you know which ingredients to watch out for, dumping the dairy doesn’t have to be complicated. Equipped with your knowledge and this convenient list, going dairy-free can be a breeze!
Thanks so much for reading! Don’t forget to like this post and like us on Facebook.