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Please also see our webpage on Digestion and IBS.


Recommended supplements: Bioceuticals Sb floractiv probiotic, Bioceuticals multigest enzymes.


Lactose is a white crystalline sugar present in the milk of humans, cows, sheep and goats. An intolerance is caused when there are insufficient amounts of an enzyme called lactase in the small intestine which allows the body to digest lactose efficiently. If lactose is not digested properly, it causes painful gastric symptoms, nausea, bloating, excess mucus and sinus problems. Lactase deficiency is common in 70% of the worlds population, and it is estimated most cannot efficiently digest milk products past the age of 4 years when this enzyme level declines.


There are many arguments for reducing and eliminating dairy from our diet with research showing dairy to be implicated in cancers. Population studies indicate the higher the milk consumption, the higher the risk of breast cancer. Ovarian cancer has also been linked to milk consumption. A Harvard University study found that the one thing that women with this cancer had in common was that they had eaten dairy products more frequently than women without cancer. There appears to be a higher risk of prostate cancer and non-Hodgkins lymphoma with diets higher in dairy produce.


Osteoporosis rates appear to be lower in societies where few or no dairy products are consumed. This maybe because they are high protein foods and high protein intakes result in urinary excretion of calcium.


The type of saturated fat in dairy products is also the worst offender for making cholesterol in the body. Perhaps it is no surprise that Scandinavian countries have a high epidemic of heart disease which could be due to their high dairy consumption.


Finally the protein in cow’s milk has been linked to juvenile diabetes, allergies, behavioural problems and autism in infants.


Foods to eat freely: fruit, vegetables, unprocessed meats, fish and seafood, eggs, nuts and seeds, pulses and grains.


Foods to Avoid: milk, whey (milk and whey are high in lactose), cream, milk solids, all cheeses, all creams, yoghurt, ice cream, processed foods (read labels these nearly always contain milk products. Be aware of the following – casein, whey, caseinate, lactalalbumin, lactoglobulin curds, milk solids), chocolate, biscuits, sweets, instant coffee, milo and ovaltine. Also sauces and soups are often made with milk.


Dairy Substitutes: soya cheese, soya yoghurt, tofu, tahini, rice milk, soy milk, almond milk, oat milk, halva, soy ice cream, vitari, coconut milk, soy chocolate, nut butters i.e. cashew paste, almond paste. Hummus Dip. Sardines and salmon also provide a high source of calcium.





Roasted Vegetable and Salmon Miso Soup

Roast vegetables- sweet potato, zucchini, onion, garlic (several cloves) capsicum. Sprinkle with sesame seeds.

Soups base: Miso paste approximately 2 tablespoons dissolved in water, add grated ginger, 1 tsp sesame oil, chilli flakes, ¼ of a cup mirin, seaweed of choice i.e chopped up nori sheets or kombu.


Add salmon chopped up near end of cooking. Add roasted vegetables and serve with buckwheat noodles or basmati/brown rice. This is great in winter!!


Banana dairy free ice-cream

4 bananas

½ cup cashews nuts

½ cup dates

1 tablespoon raw honey

½ cup frozen cherries


Blend ingredients and freeze. Should be ready to serve in about 6 hours.


Banana and Cashew Nut Cream

Blend in mixer 2 bananas,

½ to 1 cup of cashews

1 cup of water

1 tbsp of raw honey.


Serve with fruit salad.



Daily Calcium Intake

The recommended daily intake of calcium is 800mg to 1400mg per day. This is important for bone maintenance and osteoporosis prevention along with several other nutrients (zinc, V.C, magnesium, boron, vitamins A and D) and life style factors (exercise - particularly resistance training, alcohol and coffee intake).


Listed below are some examples of the calcium content of foods:

Aussie soy lite               250ml                           260mg

Tahini                                       1 tbsp                           85mg

Almonds                                   25nuts                          70mg

Brazil Nuts                               7-8 nuts                        55mg

Sesame seeds                           2.5tbsp                         290mg


Vegetables                               1 cup                            10-50mg

Tofu                                         ½ cup                           130mg

Soybeans                                 ½ cup                           90mg

Fresh fruit                                 1 piece                         10-30mg 

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