Opting to go dairy-free while you’re breastfeeding can seem like an overwhelming task for a new mom. Use this guide to help you learn what foods you can (and can’t) consume, what to expect, and how to navigate the dairy-free world.
At the end of the guide, you’ll also have access to tasty, dairy-free breastfeeding recipes to keep you full as well as a sample meal plan to give you an idea of what a day of dairy-free eating looks like.
I’ve been dairy-free for six years now. It started when I was pregnant with my second babe, all of a sudden I just couldn’t seem to tolerate it.
I assumed after she was born that it would ease up.
But the stabbing pains and migraines didn’t cease until I cut dairy completely from my diet.
Now, six years later I’ve got the hang of it. But I won’t deny that the initial learning curve was steep.
Quick tip: if you're struggling with breastfeeding or pumping, check out this online breastfeeding class. It's video-based and goes over everything you need to know to put your mind at ease.
Why Choose A Dairy-Free Breastfeeding Diet?
There are a lot of reasons why moms choose to embark on a dairy-free breastfeeding diet. It could be due to a suspected cow's milk protein allergy in the baby (MSPI) or that dairy no longer feels good for the mom.
Some common symptoms of intolerance to milk in babies are:
- Excessive crying
- Lots of congestion and mucous
- Skin irritations
- Acid reflux
For moms, common symptoms of a dairy allergy or intolerance include headaches, bloating, and fatigue. You can learn more about dairy-free diet benefits here and find the answer to: are eggs a dairy product?
Note: keep in mind that with any major diet change (and especially one that it happening as you support the needs of a baby), chat with your doctor first and follow their advice. I’m not a doctor, this is just my experience and two-cents.
What Does A Dairy-Free Breastfeeding Diet Mean?
A dairy-free diet is exactly what it sounds like: a diet that includes no dairy.
This means you’re eliminating milk, cheese, whey protein powder, etc.
Many household staples like crackers, chips, and snacks, contain dairy products (like milk powder) so you’ll need to start checking labels before purchasing anything.
Easy Dairy-Free Swaps
Table of foods that are ok and foods to avoid
Eliminating dairy may sound practical but when you begin to execute it, it quickly becomes overwhelming (though here are the best dairy-free baking tips).
Below are a few easy swaps and suggestions.
Milk
There are lots of plant-based alternatives to cow's milk on the market today. Give almond milk or hemp milk a go. These two work best in things like cereal and smoothies. Oat milk and rice milk tend to be a bit more watery.
We make our own homemade hemp milk but the Earth's Own brand is a good one.
Yogurt
The same thing as with milk, there are a lot of options now. Personally, I find cashew yogurt to be the thickest. However, Daiya now was a Greek Yogurt option that is totally plant-based.
Cream
For recipes that include cream, you’ll be making canned coconut milk your best friend.
Canned coconut milk works in sauces, smoothies, and whole30 whipped cream.
The milk in the can is thick, creamy, and hardens when placed in the fridge. It's the best substitution for cream in a recipe.
Cheese
This is the hardest dairy-free swap you’ll find as no vegan cheese is perfect.
I personally like the Earths Island and Miyoko brands are the best for things like omelets or alfredos.
Miyoko also has a liquid cheese (sounds gross but..) that actually works well for homemade pizzas which are probably the trickiest of all.
For appetizers like crackers and cheese or using spreadable cheese on sandwiches/wraps, there is the option of cashew cheese! Yup, you guessed it, cheese made from cashews!
This cheese is tasty, decadent and of course expensive. It's a great alternative to your favorites and comes in a variety of flavors. Plus, it's made from cashews so you're rocking some awesome health benefits when you eat it.
My favorite brand is Nuts For Cheese. I'll be the first to admit that I could eat a whole sleeve of it myself. It is tasty.
Learning to use Nutritional Yeast will open a lot of baking doors as well. It's one of the best dairy-free alternatives once you know how to use it!
On its own, nutritional yeast is a bit odd but when you learn to use it correctly it definitely helps make recipes flavorful!
It adds a cheesy flavor to sauces, popcorn, and baked goods.
When it comes to dairy-free swaps, you need to Focus on the areas you normally overlook:
- check your packaged snack ingredients for dairy
- find a dairy-free swap for coffee (more below)
- don't assume (dairy is an ingredient often hidden where we'd least expect it)
You can learn more about the ins and outs of dairy-free swaps for a breastfeeding diet here.
But What About Calcium?
While we definitely need calcium in our diet for health, it doesn't mean you need cow's milk. You can get calcium from a variety of plant-based sources - or learn how to use raw cacao powder. These sources can be just as effective as calcium from cow's milk.
Items like leafy greens and almonds have a lot of calcium and you can also choose calcium-fortified milk and yogurt.
There have been lots of talks as well about how much calcium we even absorb from cow’s milk and it’s my understanding it’s not crucial. Find ways to boost calcium in other areas of your diet.
To make sure you absorb the calcium, chat to your doctor about a Vitamin D3 supplement as well.
Dairy-Free Recipes
Below you’ll find a ton of dairy-free recipes to help get you started. Everything from easy, snacks that are perfect for breastfeeding to healthy dinner swaps.
And not to worry, you can still enjoy chocolate and ice cream on a dairy-free diet. Don’t think you need to give up everything just because you’re dairy-free.
- Chocolate banana chia pudding
- Cookie dough protein balls
- Chocolate topped, nut-free protein bars
- Protein cookie dough
- Chocolate fudge protein balls
- Savory blueberry protein oatmeal
- High protein cookies
- High protein pancakes
- Yogurt protein pancakes
- Dairy-free breakfast casserole
- Chocolate baked protein oats (make ahead!)
- Overnight cookie dough protein oats
- One pot dairy-free chicken alfredo
- Sheet pan steak fajitas
- Sausage, peppers, and rice skillet
- Slow cooker chicken alfredo
- One pot sausage and tomato pasta
- 30 minute teriyaki meatballs
- Slow cooker teriyaki chicken
Dairy-Free Meal Plan
Download the image below to grab a sample of what three days in the life of eating dairy-free can look like.
This meal plan isn’t meant to be followed to a tee.
It is simply there to help you embrace dairy-free life and have some idea of what to eat and still make enough milk to fuel your babe.
It’s scary at first but once you get the hang of it, it’ll become second nature.
Likewise, tweak it for your person situation. Add in more fruit, veggies, or fats like almonds and avocados to keep you full.
Frequently Asked Questions About A Dairy-Free Breastfeeding Diet
Yes. Eggs are not a dairy product and are in fact a wonderful source of protein and great for moms and babes alike.
Some people eliminate dairy for themselves if they’re experiencing bloating, headaches, or acne. When it comes to breastfeeding, many new moms eliminate dairy products if they find their baby has skin irritations, is excessively crying, or is congested for long periods of time which can signify a cow's milk protein allergy or a milk protein intolerance.
Without giving it a try you’ll never know. Eliminating dairy from breast milk can definitely help with some issues like excessive crying, mucous production, and skin irritations if the baby has a milk allergy. It’s always best to seek medical guidance first though.
If you’re trying to do dairy-free breastfeeding you’ll need to avoid foods like cow's milk, yogurt, cheese, and whey proteins. Make sure to check the ingredient list of anything store-bought as often “milk powder” is an ingredient in items like chips, bars, and crackers.
It takes roughly 21 days for dairy to be out of your breast milk. With any elimination diet, it’s best to give it six weeks before you add the food in question back in. six weeks is ample time for the body to adjust and for you to notice a difference.
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