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This is a guest post by Jill Miles our Team Assistant. To learn more about Jill check out “Our Team” page or her first post about gluten allergies.
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Did you know that food intolerances affect approximately 10% of Americans, whereas food allergies are thought to affect 4% of teens and adults and 5% of children? Cow’s milk is the most common food allergy in American children, affecting approximately 2.5%, however many will outgrow this allergy by the time they reach school age (about 80%).
FOOD INTOLERANCE OR ALLERGY?
So, what’s the difference between a food intolerance and a food allergy? According to WebMD, a food allergy is an immune system response. It occurs when the body mistakes an ingredient in food — usually a protein — as harmful and creates a defense system (antibodies) to fight it. Food allergy symptoms develop when the antibodies are battling the “invading” food. Milk is one of the eight most common food allergies.
A food intolerance on the other hand is a digestive system response rather than an immune system response. It occurs when something in a food irritates a person’s digestive system or when a person is unable to properly digest or breakdown the food. Intolerance to lactose, which is found in milk and other dairy products, is the most common food intolerance.
WHAT ARE THE SYMPTOMS OF A FOOD INTOLERANCE OR ALLERGY?
Symptoms such as nausea, stomach pain and diarrhea are characteristic of both allergies and intolerances. Additional allergy symptoms may include rash or hives, itchy skin, shortness of breath, chest pain, swelling of the airways to the lungs and anaphylaxis. Intolerances may also cause additional symptoms to those already noted above such as gas, cramps, bloating, vomiting, heartburn, headaches and irritability or nervousness.
Diagnosing milk allergies in adults is not always straightforward since adults can develop them in the absence of any childhood history of allergies. In addition to clinical allergy tests, many doctors are now recommending elimination diets as an effective diagnostic tool for dairy allergies and intolerances. They have found that this method is simple, free, highly effective, and tailored to the individual.
LIVING WITH A DAIRY INTOLERANCE OR ALLERGY
So, you or someone you love is dairy free. Now what? Some individuals who are lactose intolerant may still be able to consume dairy by using a product such as lactaid. This product is said to help break down the lactose found in dairy products such as milk and cheese to allow digestion without stomach discomfort. But for those with a dairy allergy or for whom this type of product is not effective, eliminating dairy may be the only option. That was the case for my husband who, in addition to being gluten free like I mentioned in my last post, is also dairy free. He has personally chosen to simply eliminate dairy from his diet and add very few dairy alternatives in its place. The number one dairy free item we use is almond milk. I have found it to be a great replacement in pancakes, waffles and baking, as well as for smoothies. I always recommend using the plain, unsweetened variety. Or, better yet, you can make it yourself as I have recently started doing after reading several articles about some questionable ingredients used in the name brand products. I have included the recipe below if you’d like to give it a try.
We also use rice milk (again, look for ones made from brown rice and unsweetened), but, much less often. I find rice milk to be better for cooking as opposed to baking, such as for making dairy free mashed potatoes.
And, finally, I’m sure you’re wondering about butter. Luckily, my husband has not had a problem with butter and, as such has not eliminated it from his diet. I couldn’t figure out why that was, but, according to Wikipedia, the butter making process separates the majority of milk’s water components from the fat components and, as such, lactose, being a water soluble component, is largely removed from the butter. Clarified butter (a.k.a. Ghee) has an even lower amount of lactose and may be an even better alternative.
Living with a dairy allergy or intolerance, especially if diagnosed later in life, does require some adjusting. But just like everything else, it can be done and still allow you to enjoy a variety of foods. To help you along the path, I’d like to leave you with a few recipes that are both gluten-free and dairy-free, as well as the recipe for the almond milk. I hope you will enjoy them.
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RECIPES THAT ARE BOTH DAIRY-FREE AND GLUTEN-FREE…
- 2 cups blanched almonds
- 4 cups filtered water
- 1 teaspoon vanilla extract
- Soak almonds overnight.
- Discard soaking water and rinse almonds until water runs clear.
- Place almonds, 4 cups water and vanilla extract in blender.
- Blend for approximately 90 seconds.
- Line fine mesh strainer with a few layers of cheese cloth. Pour blended milk through cheese cloth. Squeeze remaining milk through cheese cloth.
Don’t discard the almond mixture. You can dry it out in a low oven (around 200 degrees) to make almond flour (which is gluten free).
- ½ cup buckwheat flour
- ½ cup gluten free old-fashioned rolled oats
- ½ cup cornmeal
- 1 teaspoon baking powder
- ½ teaspoon baking soda
- 1 ripe banana
- 2 tablespoons vinegar
- 3 tablespoons pure maple syrup (optional)
- 2 cups almond milk
- Mix buckwheat flour, oats, cornmeal, baking powder, and baking soda in a bowl.
- Mash the banana in another bowl, and add vinegar, maple syrup, and milk. Stir and add to the dry ingredients.
- Cook over medium heat until bubbles form. Flip, cook another few minutes on the other side.
- Enjoy plain or with fruit and maple syrup.
- 4 cups fruit of your choice (I try and use what’s in season, but apples and peaches are the ones I use most often)
- 4 tablespoons almond flour
- 4 tablespoons butter (if you can not tolerate butter you can use a non-dairy alternative such as coconut oil)
- ¼ cup gluten free rolled oats
- ½ cup pecans
- Pinch of salt
- 2 tablespoons muscovado sugar
- 2 tablespoons granulated sugar
- 1 teaspoon vanilla extract
- Preheat oven to 375 degrees.
- Peel and cut fruit. Toss with 1 tablespoon almond flour and dot with 1 tablespoon of the butter.
- In a food processor, combine oats, pecans, remaining 3 tablespoons almond flour, salt, muscovado sugar, granulated sugar, remaining 3 tablespoons melted butter and vanilla. Process until crumbs form.
- Sprinkle topping over fruit and bake for 20 minutes, or until crispy and golden brown on top (note: I usually bake the apple crisp a bit longer to get the apples to soften more).
- Serve warm. You can also serve with vanilla ice cream for those that can have dairy.
Almond Butter Brownies
From www.foodbabe.com
Lisa has been raving about these brownies to me and I have yet to try them (although I plan to). Here is the link to the recipe if you’d like to give them a try: http://foodbabe.com/2012/03/04/almond-butter-brownies/. They are both gluten and dairy free.
Thank you for the informative article and differentiating between allergy and sensitivity.
The first symptom that clued me on to a milk sensitivity that my 3 month old daughter was experiencing was a sudden onset of bloody/mucus stools. Scared me to death at first too! She is breastfed, so it was what I was eating. Cow’s milk was the first item we tried eliminating and noticed quick improvement.
Adding infant probiotics to her diet made the biggest difference though. She was hospitalized the first 20 days of life for a heart defect and I found out later that antibiotics and TPN feedings had set her gut up for problems. I wish I had the presence of mind to start her on probiotics those first days home and we probably could have avoided the problem and the trip to the ER! From what I’ve read, healthy gut flora will prevent food molecules from being absorbed into the intestinal lining where they can cause sensitivities and allergies.
I can have butter and cheese, but things like ice cream or drinking milk cause her much trouble. I have heard that goat milk may be better tolerated than cow’s milk, so when she is weaned we plan to try that first.
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Thank you so much for this post! I just went dairy free this week for breastfeeding reasons. It’s only Wednesday, but my little guy seems waaaaay less gassy and I’m feeling pretty good too! The only downfall is trying to figure out what to eat, which I’m sure in time will become easier. Thank you again!
I am curious. My little guy (now 11 months old) seems, to me, to have an allergy to milk; he breaks out in a hivey sort of rash and his eyes water and his nose runs. He was, for a while, able to eat some yogurt and cheese, but now he can’t, unless it’s cooked. We gave him a smoothie his daddy made that had a touch, and I mean a TOUCH of whey protein powder in it and it was the worst skin reaction I’d -ever- seen him have. He was 6 months old when we first discovered the allergy; my mother tried to give him some ice cream (I know, naughty grandma) from DQ, and gave him less than a taste and he began to break out in hives all over his face and had the same symptoms as I listed above.
Anyway, I guess my question is in regards to this: Lately, I’ve noticed that he can consume dairy if it’s in small amounts and cooked; he still gets gassy, but his skin does not break out. Where he used to be able to eat yogurt (Greek) and cheese, he no longer can cold. However, where he once was unable to eat ice cream, he can now have bits of frozen sherbet and a bit of frozen yogurt -and- ice cream sandwiches (again, my mother – I forgot, when you become a grandma, you’re allowed to feed your grandchild absolute crap then send them home >_>). Anyway – I was wondering how or why that might be. His doctor says nothing about it when I take him to her; I really dislike his pediatrician, but she’s the only one around here in my network.
Anyway. Verbal diarrhea. Thank you for these suggestions. As a family hit really hard by the economy right now, it’s been really tough having to adjust. Now that my son is getting toward his 1 year mark, I’m really going to have to start considering dairy-free options, despite the added expense.
Hi Brianne. I’m not exactly sure why this would be. It might be worth keeping log of what foods seem to be his biggest triggers and then avoiding them. As you saw in the article as well, it may be (hopefully) something he will also grow out of. Good luck. Jill
Brianne-
I too was the same way when I was little. I’ve grown up with sinus issues and upset tummy issues all my life. I mainly avoided dairy when I was younger, but then added it in when I entered into my teens. Now, at 34, I was just diagnosed with a dairy allergy. I’ve been getting sick a lot the past few years, my blood test were showing immune issues, and then all of a sudden I broke out into horrible hives. I found a wonderful food allergist and he discovered, that all along, I’ve been extremely allergic to milk (and any derivative of milk.) My body just finally couldn’t take it any longer. I’ve had little signs along the way for many years and always told my Primary Care, Dermatologist, ENT, etc. the symptoms I had been having but no one could put it together. The food allergist determined it after 45 minutes with me – craziness and life changing! Now, I’m just trying to figure out what to eat (dairy is in everything it seems!)
Good luck to you and your son – I would most definitely take him to a food allergy expert.
Hi Brianne! My 2 year old has a very serious dairy allergy. Going dairy free isn’t easy but totally possible. We use a lot of Silk & Enjoy Life products. Have you taken him to an allergist? I have to carry an Epi-pen for my daughter & her symptoms sound a lot like your child’s. She breaks out in hives & her eyes swell- it’s scary! Best of luck figuring it out. It is overwhelming at first (I cried) but you’ll do fine! (P.S. our allergist told me the high heat in baked goods can sometimes break down the milk protein, enabling an allergic child to eat it & be okay but I don’t take any chances! I’m too paranoid!) I hope this helps!! (Oh, and her pediatrician never seemed worried about it but I followed my intuition & took her to an allergist. )
Thanks for the almond milk recipe. I was just looking for one to try this week. I have my son on an organic whole milk, but we both use almond milk as well. Now I am learning about carrageenan… and I am ready to go it on my own. I would love it if you could get Food Babe to do a post on almond, soy and coconut milks with this horrible additive. Her post from early this year was an eye opener!
http://foodbabe.com/2012/05/22/watch-out-for-this-carcinogen-in-your-organic-food/
Thank you for the almond milk recipe! Love that it’s additive free AND it’s so easy. Who would have thought?
I’m just going to reiterate what only one other person said. A dairy allergy is an allergy to the protein in milk called casein, the original article alluded to that fact, but did not make that clear. The article is helpful only to those who are intolerant to the sugar found in milk, lactose.
PLEASE DON’T EVER FEED A DAIRY ALLERGIC PERSON BUTTER! It still contains casein. Some allergic people can tolerate Ghee, because it’s been heated, but you cannot make that assumption. You need to know that some people are so allergic to dairy that it can cause anaphylactic shock which could result in death if an epi-pen, benadryl, and asthma inhaler is not given immediately.
I would feel much, much safer if this article could be edited to describe more accurately the important distinction between an intolerance and an allergy.
Hi Cheri. Thank you for sharing your feedback. I do, however, feel that the distinction between an intolerance and an allergy is made clear in the article, including highlighting the fact that an allergy can result in anaphylaxis (as you state as well). The discussion on butter only referenced my family’s personal habits and did not suggest that it was safe to eat for a person with a dairy allergy. I hope that helps to clarify things a bit. And, again, thank you for your feedback. Jill
Hi Jill and Cheri,
I am a mom with a newly discovered dairy allergy in my baby. Reading Jill’s initial article, I, too, was mislead about the butter and ghee with allergy vs. intolerance. I appreciate Cheri’s clarification and think the article should be edited, as well. This is such a dangerous topic to have an article that is not 100% clear.
Thanks!
This is where the confusion is:
“But for those with a dairy allergy or for whom this type of product is not effective, eliminating dairy may be the only option. That was the case for my husband who, in addition to being gluten free like I mentioned in my last post, is also dairy free.”
It reads as though your husband has a dairy article, and then you go on to write later that he can eat butter. You sight info from wiki. That’s where the dangerous part is.
Thanks again.
I like reading your blog as we are also trying to avoid processed food. This post seemed particularly interesting to me as my 3-year-old son has multiple life threatening food allergies. He is allergic to dairy, eggs, peanuts, and tree nuts. He had an anaphylactic reaction to dairy yogurt when he was only 10 months old. I have to agree with Cheri who said this post talks mostly about lactose intolerance and does not draw a good picture of how dangerous dairy allergy (or any other food allergy) in fact is. Also, I noticed you wrote there are top 7 allergens – hate to be the person pointing out details but like I said this topic is very close to me – there are in fact top 8 allergens. The Food Allergy and Anaphylaxis Network’s (FAAN) website specifically says: “Eight foods account for 90 percent of all food-allergic reactions. They are milk, egg, peanut, tree nuts, fish, shellfish, soy, and wheat.” Please view FAAN’s website for more information: http://www.foodallergy.org/
Hi Eva. Thanks for your feedback. As I shared with Cheri, I do feel that the distinction between an intolerance and an allergy is made clear in the article, including highlighting the fact that an allergy can result in anaphylaxis as well as other differences in symptoms. Thanks for your catch on the 7 allergens, you are correct it should be 8, but, I don’t think that changes the substance of the article. Thanks again for your feedback. Jill
If you have food allergies, be very careful when you are eating out at a restaurant or shopping for groceries. At restaurants, ask about the ingredients used in the dishes to make sure they do not contain any hidden allergens. Carefully read the packaging at the grocery store to check the ingredients for allergens.
I would also like to add that Goat’s milk might be a great alternative for those who are allergic or intollerant to cow’s milk. My son cannot eat anything made with cow’s milk without breaking out into a severe case of eczema. He was tested and we were told that he was not allergic to milk, however, when we eliminated this from his diet, his skin cleared up almost immediately! We switched to almond milk and his skin was still irritated. The dermatologist told us to take him off of the almond milk and try goat’s milk. WOW! What a difference! No more skin or digestive issues AT ALL! Since my daughter is a borderline diabetic and has a low level of Vitamin D (she doesn’t seem to absorb vitamin and essential nutrients from cow’s milk. Problem solved! Goat’s milk is higher in calcium and vitamin D and does not inhibit the absorption of essential nutrients!
Our daughter’s allergist, as well as the FAAN, have indicated otherwise. Goat’s milk (and sheep’s milk too, though I can’t say I’ve seen it) contains the same/similar proteins as cow-based dairy and is not considered to be a safe alternative for anyone with an allergy.
How much Milk does the recipe produce? We go through a lot and I am trying to figure out how much I will need to make.
Thank you!
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either. So happy to find out I am not alone!
granulated sugar? I thought that was a no no.
My son is allergic to milk, eggs and almonds. He drinks silk coconut milk. Are silk products good or bad?
To Tracy,
Check silk product for grams of sugar and actual nutrient content. In general Rice Milk type of drinks are mostly a form of sugary water. My son has life threatening food allergies to at least 11 different food categories. He drinks EO28 Splash from Neocate. With out that amino acid based concoction of nutrients he would be malnourished. Good luck in your search for balanced nutrition. We have been at this for 7 1/2 years (since birth)…failure to thrive, 5 anaphylatic reactions, etc…
Thanks PJ,
I tried Neocate and he hated it, but it was two years ago. My son has had food allergies since birth as well. Thankful no anaphylatic reactions. Good luck to you.
Hi – In your Buckwheat Pancakes, is there something that I can replace the cornmeal with? I’m allergic to corn!
I’m chasing a lab test to a series of doctors- a functional med chiropractor did an anti gliadin IGG test at Labcorp and diagnosed me with “non celiac gluten sensitivity”, then he ordered an independent lab “cross reactive food sensitivities” test which told me to eliminate dairy. I visited a nutritionist who wants to run tests at another independent lab. He told me if I don’t eliminate gluten that I’ll give myself celiac disease. Also both of these doctors used the term “leaky gut” as being a problem.
All of these tests are expensive, and insurance often doesn’t cover these “natural” doctors. Have you ever heard anything about the validity of IGG or food sensitivity testing?. non celiac gluten sensitivity, or leaky gut? Or I tried gluten free dairy (casein) free for a stint, and I’m wondering if those foods are the problem, or if its going GFCF is just forcing me into more real foods and less processed and THAT is what makes me feel better. I womder if i do homemade organic sprouted wheat bread if im still “going to give myself celiac disease”! Im seeing a celiac doc this week to ask him for his thoughts. Anyway, just wondering if there’s any validity to these tests or if I’m wasting time/money, or if anyone has any insight at all.
Thanks!!
Hello,
I am new to this way of eating and I am also trying to eliminate dairy from my diet because of joint pain. When one of your recipes uses cheese can I substitute rice cheese or some other “cheese” product? Are these “cheese” products against the rules of not eating processes foods?
Thanks for your help!
Where do you get your almonds from? Does it matter? My son has terrible eczema, and the dr suggested soy milk. Nope, won’t do that to him, but I’m ready to try almond milk! Here is hoping it clears up when we get him off dairy.
How many servings does that recipe for almond milk make?
My granddaughter is allergic to milk, almonds, and soy, so after 1 year of breadfeeding she went on rice milk. But when a study in Consumers Report about toxins in rice suggested that children not drink rice milk, we looked for an alternative….First thing we tried was goat milk. She took a taste of it from her sippy cup, cried “YUCK!” and threw the cup across the room. My daughter said that the milk tasted like a goat smelled. The baby would never even drink from that cup again…We now give her a smoothy of 1/2 banana, hemp mik (just enough to cover the banana) and vanilla extract.
Hello,
I am allergic to dairy. I have been doing without it for the past 10 years, in all forms and I honestly don’t miss it at all anymore. Tennessee strawberries make some of the best sorbet around this time of year…just mess them up and a blender and freeze them…nothing else. Anyway, I find when I eat out in a restaurant, the least complicated things on the menu are usually the best things to try. I have a little “conference” with the waiter, advise him of the situation and ask what might be the least trouble. It seems if something sounds good and it impacts the kitchen less, it’s a win/win situation. I think restaurants are becoming more savvy about food allegies so when you mention it, it’s not such a big deal anymore. Just my observation and experience. Hope this helps someone out. It’s all entirely manageable with just a little forethought.
This question may have already been asked and answered but just wondering how many servings the recipe for almond milk makes? Also, how long will it keep?