How I Survived Going Dairy-Free While Breastfeeding (and Found Delicious Alternatives!)

Whether your baby is dealing with gas, an upset tummy, or mucous-filled diapers, your pediatrician or lactation consultant might recommend that you eliminate dairy from your diet while breastfeeding. Keep in mind, mama, that no matter how hard this might seem, choosing to breastfeed through the journey is a worthy commitment.

And, as a mom who has done total elimination diets with both of my babies, I can tell you that cutting dairy from your diet while breastfeeding is totally possible. Even if you have never had to cut a food from your diet before. So, whether your baby has a cow’s milk intolerance or allergy (known as a cow’s milk protein allergy), dairy-free breastfeeding is completely doable with the right mindset and information.

Read on for your complete guide to dairy-free breastfeeding.

Why Do Some Moms Go Dairy-Free While Breastfeeding?

Some breastfeeding moms can eat whatever they want, but some mamas may learn that their baby is actually having a reaction to the foods they are eating. If your baby is sensitive or allergic to something you are consuming, you may notice inconsolable fussiness, vomiting, rashes, or constant congestion.

It turns out that dairy is one of the most common intolerances and allergies in infants. So, it’s not unusual, and most pediatricians have dealt with this many times before. A lot of pediatricians will simply tell you to switch to a hypoallergenic formula, but dairy-free breastfeeding is often a solution that can work for some mamas.

So, if dairy is suspected as the issue, and you’re breastfeeding, the most obvious way to alleviate your baby’s symptoms is to eliminate dairy from your diet altogether. That said, before you make any adjustments to your diet, it’s always wise to speak to your baby’s pediatrician and a lactation consultant first.

Symptoms of Milk Protein Allergy or Intolerance

So, let’s talk about signs that a dairy-free breastfeeding diet could be right for you (and most importantly, your baby!). Looking at the medical abstract on cow’s milk protein allergies, here are some important stats to know:

• The majority of infants with a cow’s milk protein allergy (CMPA) will show symptoms within the first month of life.
• Usually babies will have two or more symptoms from two or more organ systems.
• 50-70% of babies show cutaneous symptoms (rashes, eczema, other skin issues).
• 50-60% have gastrointestinal symptoms.
• 20-30% have respiratory symptoms.
• Around 50% of babies will outgrow their intolerance/allergy by age one.
• By age two, 60-77% recover.
• By age three, 70-87% recover.

Keeping those percentages in mind, here is a more general list of signs and symptoms that may indicate a cow’s milk protein intolerance or allergy:

• Skin rash
• New or worsening eczema
• Vomiting
• Excessive spit-up
• Reflux
• Silent Reflux
• Colic-like symptoms (excessive crying)
• Gas pains or general abdominal pain
• Diarrhea
• Mucus in poops
• Green, frothy poops
• Blood in stool (visible or microscopic)
• Coughing or wheezing
• Stuffy nose

To be able to track these symptoms, I highly recommend you keep a food journal for your baby. Keep a list of foods you eat and your baby’s reactions throughout the day. This includes noting your baby’s symptoms, the time you notice symptoms, and the time you breastfed. For symptoms, you’ll want to take note of things like poop appearance and smell, crying, sleeplessness, vomiting or spit-up, and any other signs of discomfort.

Take this journal with you to your baby’s pediatrician as it can help with pinpointing the problem. Remember you can always get a second opinion or seek the help of a lactation consultant as well.

You can also take matters into your own hands and eliminate dairy. While it’s never ideal to remove an entire food group from your diet, there is no real harm in avoiding dairy in the short term to see if that clears things up for your little one.

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Cow’s Milk Protein Intolerance (CMPI) or Allergy (CMPA)

Technically speaking, when babies react to dairy, they are reacting to a cow’s milk protein. Note this is different than lactose intolerance. Although cow’s milk protein sensitivity and allergy are not the same things, they tend to be used interchangeably, even by many expert resources.

Technically, a true cow’s milk protein allergy involves an immunological reaction, whereas an intolerance displays only physiological symptoms. Interestingly, diagnosing an allergy vs. an intolerance is very difficult, and even officially diagnosing either is tricky! For this reason, there isn’t a lot of great data on how prevalent CMPI/As are in the US or worldwide.

According to a review of the history and prevalence of CMPA, it’s estimated that anywhere from 2-15% of infants may have some degree of intolerance to cow’s milk protein. Again, that number has a large range because of the difficulty in accurately diagnosing the intolerance/allergy. 

Additionally, the number of mothers who see symptoms in their babies and self-treat by eliminating dairy without any guidance or input from medical professionals may mean that CMPIs are even more common. My point is, it’s common enough and easy enough to remedy! Simply avoid dairy in your diet!

Please note: a milk allergy is not the same thing as lactose intolerance. While you might see that “lactose intolerance” and “milk allergy” are used interchangeably, they are actually very different digestive problems. Lactose intolerance is when someone does not have enough lactase, an enzyme needed to successfully break down the lactose found in dairy products. Milk allergies are like other food allergies. A person will have an allergic reaction to the milk proteins, so unfortunately “lactose-free” products do not work for someone trying to remove dairy. They still contain dairy — just not the lactose.

So, back to eliminating dairy from your diet while breastfeeding…

How To Eliminate Dairy From Your Diet While Breastfeeding

There is a lot of mixed information about eliminating dairy while breastfeeding.

However, the most current research indicates that it is necessary to remove ALL sources of dairy when you are first starting out. This means explicit dairy like cheese, yogurt, and milk, but also hidden sources of dairy like whey, casein, or milk solids.

The results are not a same-day fix. It can take anywhere from 10 days to 3 weeks for cow’s milk protein to fully leave your system and even longer for your system to adapt and the symptoms to dissipate. For this reason, when you go dairy-free, you need to commit to a dairy-free diet for a significant amount of time (typically 6 weeks at minimum) before evaluating the results.

If your baby is reacting to dairy, though, you will typically see *some* improvement almost right away. But every body and every baby are different, so it’s really important that you go into this knowing that you’ll need to be patient.

And while it might seem daunting to cut out dairy cold turkey, you can do it! Also note, dairy-free should not impact your milk supply. Stick to a healthy, balanced diet and stay hydrated! Make sure that you are getting enough healthy fats. Those are the most important things to do when breastfeeding to keep you and your baby healthy.

Here is a quick step-by-step guide to ensuring a successful dairy-free diet while breastfeeding.

1. Know How to Spot Dairy on Ingredient Lists

The #1 rule of dairy-free breastfeeding is to avoid all dairy. This includes anything made from cow’s milk, like butter and cheese. It will also likely include goat’s milk products, as babies typically have the same reaction to goat’s milk as they do cow’s milk.

Also, note that there is a lot of hidden dairy in food products. If a product says it’s dairy-free or Parve/Pareve, you can go ahead and consider it safe. However, if a product is not labeled dairy-free, look closely at the list of ingredients.

Some obvious dairy ingredients include:

• Milk and all its derivatives
• Cheeses
• Casein
• Whey
• Creams
• Butter
• Lactose
• Ghee
• Ice cream
• Yogurt
• Goat’s milk products

And here’s a short list of some unsuspecting sources of dairy:

• Kefir
• Nougat
• Chewing gum
• Processed meats (hot dogs, deli meat, and more)
• Vitamins and medications
• Baked goods and breads
• Beauty products
• Chips and snack foods
• Wine

For this reason, it is always crucial to read the ingredients on every product you buy and check the allergen statement before you go to any restaurant.

2. Always Read Ingredients — Religiously

As you learn what classifies dairy, you will want to take a close look at ingredient lists on all packaged food you buy. As we mentioned above, dairy is found in everything from chewing gum and chips to seasoning and bread.

While it might seem like a lot of food has dairy in it, I promise there are some really good dairy-free alternatives out there. Whether you want to peruse vegan options or just skip dairy altogether (you’ll be surprised how much healthier you will eat when you go dairy-free!), there are a lot of options so you can still be excited about your favorite foods.

Look for these phrases when reading labels to know that your product is free from dairy:

• Dairy-free
• Vegan
• Parve/Pareve

Also, be sure to look out for ingredients that indicate dairy was used, such as casein, whey, condensed milk, lactose, buttermilk, butter, sour cream, cheddar—you get the idea. Milk is used in many ways and forms, so it’s important to learn how to spot it on the ingredients list.

And if you don’t see any of these phrases, you’ll still have to look more closely at the ingredients list. Look for an allergen disclosure where it says “CONTAINS: Milk”. You can likely proceed with that item if you don’t see that warning.

3. Know your Substitutions

Whether you’re at home cooking or going out for a meal, always know your dairy substitutions and what you can simply omit. For example:

• When you’re eating out, Asian, Mexican, Spanish, and vegan restaurants are some of the easier places to eat dairy-free.
• Most sandwiches can easily be made dairy-free by leaving off the cheese.
• Hummus is an excellent dip or spread to use in place of cheese or dairy-based veggie or cracker dips.
• Many (non-creamy) soups and stews make for great dairy-free lunch options that you can make in bulk ahead of time.
• Nut butters are a great way to add healthy fats and calories to your diet.
• Smoothies made with almond milk or oat milk are another great source of nutrients and calories.
• Oat milk is often revered as the best non-dairy coffee creamer for the coffee lovers out there.
• Canned, full-fat coconut milk is great for making creamy soups, curries, sauces, pasta dishes, smoothies, and in many baked goods.

4. Understand the Timeline

With this said, many parents report that their babies do improve within a week of eliminating dairy. But this all depends on how much and how often you consumed dairy. And how your system was responding.

While it may take some time to see significant results, usually mamas begin to notice an improvement in their baby’s symptoms in 5-7 days. Anecdotally, some see an improvement even sooner, especially in symptoms like reflux and gas.

After 2-3 weeks of being dairy-free, you should see a good improvement in your baby’s symptoms if cow’s milk protein is indeed the culprit. If you are still seeing significant symptoms, it will be important to discuss this with your pediatrician to determine if you need to eliminate other common allergens such as soy or eggs.

Note that despite what some think, cutting out more than one allergen at a time is generally not recommended because it can be difficult to isolate the problem allergen. But as many mamas are desperate to continue breastfeeding and want to give their baby some relief, it is a common practice.

5. Don’t Just Focus on Dairy

Prior to having my first baby, I had never cut dairy from my diet before. In fact, it was really difficult for me, on top of dealing with postpartum anxiety at the time.

Given how hard it was and what a shock it was to my system, I didn’t really know what I was doing at the time. One of the biggest mistakes I made when going on my first elimination diet was to focus strictly on the ingredients I was trying to remove from my diet. As long as something was dairy-free, I felt that it was safe to eat.

But I had totally missed the point. It wasn’t just about eating dairy-free.

It was about eating well, reducing inflammation, and providing good nourishment to my body and baby. I really missed the mark with regularly eating at In N Out (if you tell them you have a dairy allergy, they’ll prepare your food on a separate grill from any dairy products) and snacking on potato chips. I’m sure it wasn’t as bad as I remember, but I truly learned so much about maternal gut health on my personal healing journey with my kids.

So the bottom line is: just because you may be removing dairy from your diet doesn’t automatically mean that any dairy-free food is going to be healthy or good for you. Or good for your baby. If something isn’t quite that healthy, it can contribute to further inflammation in your body, or your baby’s, even if you’ve already cut dairy from your diet.

So save the In N Out for occasional visits, and don’t make it a regular thing right now if your baby is struggling.

6. You Might Be Able to Try Reintroducing Dairy

One way to confirm a dairy sensitivity is to try consuming it again after you’ve done a thorough and proper assessment. That is, you’ve eliminated dairy for a minimum of 6+ weeks (often much longer) and seen your baby’s symptoms go away.

If your baby did not have a particularly severe reaction to dairy, you might try a little to see if your baby has any mild symptoms, but you should only do this with your pediatrician or allergist’s approval. Now, if your baby starts to be particularly fussy again or a rash appears, that indicates that dairy is a culprit and you should continue to be dairy-free while breastfeeding. If your baby had a particularly severe reaction to dairy and was miserable, it might not be worth reintroducing dairy at all.

There are also gentler ways of trialing milk in your diet. For example, milk that is baked into something like a muffin is going to be much easier on the system than drinking milk or eating yogurt. This is called the milk ladder and is covered in more detail below.

Remember: if you decide to trial dairy, talk to your baby’s pediatrician and/or allergist to make sure that this is a good idea (and make sure the timing is right). You may even need to do this at the allergist’s office in case of any kind of severe reaction.

My Top Tips for Dairy-Free Breastfeeding

The decision to go dairy-free can feel seriously daunting. Taking on a major dietary change while you’re suffering from sleep deprivation, learning to breastfeed, and adjusting to motherhood is not easy. But let me tell you, it is so worth it. If cutting out dairy could be the ticket to solving your baby’s symptoms, you’ll be so glad you did it.

And it gets so much easier over time! You will get so used to being dairy-free and I promise, you’ll actually enjoy some of the dairy-free foods!

To help you get started, keep the momentum going, and avoid slip-ups and setbacks, here are some of the top tips for dairy-free breastfeeding

1. Don’t assume anything is dairy-free: Check labels! You never know where dairy may be hiding.
2. Eat at home: When you cook the food, you can be 100% it’s dairy free. This is particularly important during your initial allergy/intolerance assessment.
3. Focus on eating whole food ingredients instead of packaged foods: Keep it simple and eat whole foods.
4. Splurge on treats: Take a trip to a local bakery that features vegan goodies, look for dairy-free chocolate, or other dairy-free desserts.
5. Search for vegan options: A lot of mamas find that when they’re recipe searching, vegan options are a great fit.
6. Research menus: If you plan on eating out, do some due diligence ahead of time.
7. Meal plan as much as possible: By meal planning, you won’t find yourself as frustrated with your dietary restrictions.
8. Look for other sources of calcium: For most mamas, dairy is their main source of calcium. Educate yourself about other dietary sources of calcium so that you aren’t missing out. Leafy greens, fortified juices or non-dairy milks, and soy beans are a few good options.
9. Make sure you’re getting enough calories: For some, cutting out dairy can make it difficult to meet their daily caloric needs, especially as a nursing mother. Adding healthy fats from nuts or avocados can help fill any voids.
10. Learn about hidden sources of dairy: Hidden sources of dairy, like in some cured meats or even breads, can derail your dairy-free breastfeeding diet pretty fast. Learn about all the different names dairy can hide under and become a label-reading pro.
11. Bring your own food to gatherings with family or friends: if you are invited to a party at someone else’s home, always bring a dish to share you know that you can eat.

What if You Accidentally Consume Dairy While Breastfeeding?

If you accidentally consume dairy, don’t freak out, but do take note of what it was and how much you ate, and track your baby’s reactions carefully. It’s possible to see a reaction within just a few hours, or sometimes it can take a few days. While it’s definitely a bummer, it is an opportunity to evaluate your little one for a new tolerance to dairy, especially if it’s been a while since your baby was exposed.

How to Reintroduce Dairy When You’re Ready

Many babies will outgrow their dairy intolerances/allergies sometime between 6 months and three years. Your pediatrician or allergist can help you decide when the right time to introduce dairy to your little one is, but usually, it’s safe to give it a try between 9-12 months if your baby isn’t exhibiting any other dietary symptoms or illnesses.

Your doctor will guide you on reintroducing dairy, but typically the best way to approach the reintroduction of dairy is by giving dairy directly to your little one instead of consuming it yourself. This way, if your baby does react, it doesn’t have to clear out of two systems (your breastmilk will still be dairy-free).

The best way to introduce dairy will be to use the MAP milk ladder.

What is the MAP Milk Ladder?

The milk or dairy ladder is a set of outlined steps to follow in order to gradually expose your baby to dairy. The basic principle is that you start with minimal exposure, such as dairy baked into things, and work your way up to full-on dairy­: drinking cow’s milk.

The original and most comprehensive milk ladder is 12 steps and was created in the UK. For this reason, many of the recommended foods for each step aren’t necessarily a part of the standard US diet, but with some creativity and know-how, it’s fairly easy to recreate each step at home.

The abbreviated, 6-step ladder is a bit easier to use and adapt and is suitable for little ones with mild to moderate CMPIs. Here are the basic steps:

1. Cookie or biscuit (made with milk powder)
2. Muffin (made with cow’s milk)
3. Pancake (made with a larger amount of cow’s milk than the muffins)
4. Hard cheese
5. Yogurt
6. Milk

Here is the official recipe guide put out by the Allergy UK to accompany the ladder.

You will start at step one and at each step wait and watch for symptoms. Your provider can help you come up with a plan, but generally, it’s recommended to spend at least three days on each step. As the breastfeeding mama, it’s considered safe to follow one step behind your little one to keep your breastmilk safe for them.

More Resources for Your Dairy-Free Breastfeeding Journey

Interestingly, almost all reputable resources about the milk ladder come from the UK. In general, there seems to be more research, understanding, and support for dairy-free breastfeeding mothers and babies with CMPI/A in the UK and around the world than there is here in the US.

In fact, the American Academy of Pediatrics states that they do not have an official stance or recommendation on the issue of cow’s milk protein allergies in breastfed babies. They have published a study that says there is not enough evidence for breastfeeding mothers to routinely avoid allergens.

For this reason, I encourage you to learn from reputable sources based in the UK in order to take an informed approach to your dairy-free breastfeeding journey.

Dairy-free Breastfeeding Resource List

• Diagnosis and Management of Non-igE Mediated Cow’s Milk Allergy in Infancy: This medical journal article is a comprehensive, research-based practical guide to cow’s milk protein allergies and intolerances in infants.
• MAP Milk Ladder: Complete 12 step ladder from Allergy UK.
• iMAP Milk Ladder: The abbreviated 6 step ladder.
• Kelly Mom’s Guide to Dairy and Other Food Sensitivities in Breastfed Babies.
• La Leche League information on Cow’s Milk Protein Intolerance.
• American Academy of Pediatrics Information on Cow’s Milk Alternatives and Cow’s Milk Allergies.
• NHS UK recommendations if you think your baby is reacting to cow’s milk.
• UK Breastfeeding Network CMPA and Breastfeeding.

Best of Luck, Dairy-Free Mama!

I wish you the best of luck on your dairy-free breastfeeding journey, mama! I know that it may all feel very overwhelming and challenging in the beginning, but I promise you that once you get the hang of it and see the improvements in your little one, it is so worth it. You’ve got this!

AND, this won’t last forever (unless you choose to remain dairy-free). Trust me. I am sitting in a coffee shop writing this article drinking a whole milk latte.

If you found this dairy-free breastfeeding guide helpful, save it for later!

Other Helpful Breastfeeding Guides:

• How to Create a Breastfeeding Zone in Your Home
• 16 Genius Breastfeeding Tips for New Mamas