Being dairy or lactose-free doesn’t need to mean going without chocolate (fortunately!). Choosing to go dairy-free is very individualised, and far from black and white. It’s important to understand what is driving each individual’s sensitivity or intolerance, as this will influence those foods that can be included in the diet.
Reasons for going dairy-free
Lactose intolerance. Lactose intolerance arises in individuals who naturally produce insufficient amounts of the lactase enzyme, which supports the digestion of lactose, the naturally-occurring sugar in dairy products. Temporary lactose intolerance can also arise following bouts of gastro, parasite infections, and other causes of intestinal inflammation, such as (untreated) Coeliac disease.
Uncomfortable symptoms, including bloating, gas, abdominal cramping and diarrhoea, can arise when lactose isn’t properly digested. Lactose intolerance is more common among individuals of certain backgrounds, including those of East Asian, Middle Eastern and Aboriginal and Torres Strait Islander descent.
Individual tolerance for lactose – and therefore, the amount of lactose-containing foods able to be consumed without issue – will vary; however, enjoying smaller quantities of dairy products higher in lactose, and spreading out lactose consumption throughout the day (rather than within a single meal or snack) is often a good starting point. Milk and soft cheeses are naturally higher in lactose, whilst hard cheeses (e.g. cheddar, gouda, parmesan) and yoghurt are naturally lower.
Dairy allergy. In some individuals, most commonly children, consuming dairy products can trigger an abnormal immune response that causes an allergic reaction. Symptoms can range from mild (e.g. hives, facial swelling, vomiting) to severe (e.g. anaphylaxis). Dairy allergies occur in response to the proteins, rather than lactose, within dairy products. As such, all sources of dairy must be avoided in those affected.
Veganism. As dairy products are animal-derived foods, those following a vegan diet will also need dairy-free alternatives.
Sensitivities to dairy often require investigation and testing to determine the root cause. If you’re concerned, it’s best to reach out to your GP to rule out any underlying medical conditions, and an Accredited Practising Dietitian for ongoing support and to help identify your individual tolerance for specific types – and amounts – of certain foods.
Our go-to guide to Chocolate
- Lower lactose options include a small amount milk (20g), white (25g), or dark chocolate (30g).
- Dairy free options include:
Dark chocolate (check the ingredients list as some lower % cocoa chocolates will contain dairy).
Dedicated “dairy free” or “vegan” chocolate varieties.
Hot cacao made with plant-based milk (calcium-fortified varieties are best).
For expert dietary support to meet your unique goals and requirements, book your first appointment with one of our amazing Accredited Practising Dietitians today.
Written by Caitlin Branch, Student Nutritionist, and Amanda Smith, Accredited Practising Dietitian.
