It's also rich in essential vitamins, like vitamin A and B-complex vitamins. Many products are also enriched further with vitamin D. The Dietary Guidelines state that dairy's nutritional benefits include improved bone health.

Read more: Which Type of Milk or Nondairy Milk Is Best? The PROs and CONs of 9 Different Kinds. Although dairy has a multitude of health benefits, dairy products may not be suitable for everyone. Dairy can also have side effects. For example, a July study in the European Academy of Dermatology and Venereology and an August study in the Journal of the American Academy of Dermatology both found that dairy products can increase acne in young people.

Certain dairy products, like cheese, are also tied to headaches. According to a interview with registered dietitian and certified LEAP therapist Jan Patenaude , RD, CLT, in Bustle , "Aged cheese is a common migraine trigger for people with migraines or histamine intolerance.

If you're considering giving up dairy due to side effects like these, it's possible to consume a no-dairy diet and still be perfectly healthy. People who are vegan, lactose intolerant or simply doing a dairy detox can easily eat plant-based alternatives in place of dairy. The Dietary Guidelines even categorize soy products as dairy equivalents, as long as they have been fortified with vitamins A and D.

Read more: 14 Ingredient Swaps to Make Your Recipes Healthier. If you're trying to follow a dairy detox or want to follow a no-dairy diet long term, the first thing to do is make sure you're not leaving out any essential nutrients.

You may want to consider replacing the 3 cups of dairy you should consume each day with fortified soy products. Although other plant-based alternatives are not equivalent to dairy, dairy-free alternatives can still provide you with important nutrients.

For example, rice and almond milk provide calcium. If you're not a fan of these alternative products, you can also obtain essential nutrients like calcium from leafy greens, certain legumes or canned fish. You should also make sure you're keeping an eye on your vitamin B2 riboflavin and iodine consumption.

Iodine is found in foods like seaweed, prunes, enriched grain products, eggs and fish. Vitamin B2 occurs in foods like fortified cereals, mushrooms, almonds, seafood and meat products.

Although other plant-based alternatives are not equivalent to dairy, foods like coconut yogurt and nut cheese will still provide you with a variety of important vitamins and minerals.

Just make sure that you're not consuming too much saturated fat. While certain nuts are low in saturated fat and rich in unsaturated fats, coconut products are likely to be rich in saturated fat. Too much saturated fat can affect your cholesterol and heart health.

Removing dairy from your diet actually eliminates saturated fat from your diet — a heart-healthy choice! However, dairy contains healthy, unsaturated fatty acids too.

These unsaturated fats are actually essential to obtain through foods, as your body is unable to produce them. If you're a vegetarian and are considering following a no-dairy diet, monitor your consumption of polyunsaturated fatty acids. Meat eaters and pescetarians can obtain these fats from a variety of sources, especially fish and shellfish.

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Begin to supplement processed food with fruits, vegetables, and whole grains. You can look for fun ways to make more nutritious versions of your favorite "processed" options. Because the body naturally detoxes itself, you do not have to single out specific foods to detox your kids. Instead, focus on feeding them a balanced diet and encouraging exercise.

Focus on whole foods that they enjoy eating and encourage them to try something from time to time. National Center for Complementary and Integrative Health.

Arulselvan P, Fard MT, Tan WS, et al. Role of antioxidants and natural products in inflammation. Oxid Med Cell Longev. Silk DBA, Davis A, Vulevic J, Tzortzis G, Gibson GR.

Clinical trial: The effects of a trans-galactooligosaccharide prebiotic on faecal microbiota and symptoms in irritable bowel syndrome. National Heart, Lung, and Blood Institute. What is blood cholesterol.

Department of Agriculture. Legume lentils. Centers for Disease Control and Prevention. Get the facts: Drinking water and intake. Schulte EM, Smeal JK, Lewis J, Gearhardt AN.

Development of the highly processed food withdrawal scale. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press.

doi: US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference , Release By Meredith Hirt Meredith is a writer and brand strategist with expertise in trends forecasting and pop culture.

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Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates.

Medically reviewed by Mia Syn, MS, RDN. Check out Further Food's 10 Sugar Detox Challenge that offers lots of vegan meals, plus a Vegan Bundle which includes their Vegan Beauty Collagen Booster.

Did you know that collagen protein is a dairy free, gluten free source of protein? Plus it's sugar free! Learn more here!

After reading this gluten free dairy free meal plan, you might have realized that I love chocolate! That being said, all of my desserts are super healthy, dairy-free, gluten-free and made with raw chocolate loaded with antioxidants. In addition to my dairy and gluten free desserts, I always have a fresh fruit too.

Note: PLEASE consult with your doctor before making any changes to your diet or medications. The material on this site is provided for educational purposes only, and is not to be used for medical advice, diagnosis or treatment.

Looking to cut sugar out of your life for good? Join our FREE 7-Day Sugar Detox Challenge! Sign up here! This is because deleting a food group subsequently removes calories and nutrients from your diet.

The benefits and risks of a dairy-free diet can vary depending on the person, their understanding of a balanced diet, current dietary patterns, and individual needs.

One benefit to a dairy-free diet is that it is considered generally safe to follow indefinitely as long as nutritional needs are met. In addition, a dairy-free diet is beneficial for those who have:. Relief from uncomfortable symptoms like bloating, gas, abdominal pain, and diarrhea can resolve within a few days after you stop eating dairy products.

You may lose weight if you cut out dairy due to lower fat intake, but that can lead to concern over nutrients your body needs, too.

Dairy can be a major source of calcium and vitamin D , and deficiencies in those nutrients can potentially lead to bone density issues. Another disadvantage worth mentioning is that many milk substitutes and other dairy-free items are significantly more expensive than their dairy counterparts and are not found in all grocery stores across the country.

The cost and availability factors make going without dairy less accessible to people living in historically marginalized communities, contributing to barriers to healthy eating and health equity. Lastly, making a major change to your diet like strictly avoiding dairy can be challenging and will require some planning ahead on grocery shopping and cooking.

Figuring out what you should and should not eat on a dairy-free diet is a first step to getting started. In general, you'll want to look for and eat:. In general, you'll want to avoid:.

You can eat eggs while on a dairy-free diet because, despite popular belief, they are not dairy products. An egg-free diet and a dairy-free diet are different.

By law, food products containing any of the nine major food allergens are required to have plain-language labels such as "contains dairy" to help people avoid them. Milk is one of those allergens, but it's still a good idea to read the label and ingredients list carefully.

Note that these labeling requirements do not apply to restaurant foods. If in doubt, ask your server if a particular dish is dairy-free. While the Department of Agriculture USDA recommends low-fat dairy products as part of a balanced diet, it acknowledges that there are other ways to meet your nutritional needs if you can't or prefer not to consume dairy.

The nutrients found in dairy foods—like calcium and vitamin D—help support bone health and immune function , so you'll need to get enough of those nutrients from another source.

Further, if you cut dairy from your diet for health or potential weight loss reasons, make sure you're still consuming enough calories each day to keep your body functioning properly. Following a dairy-free diet usually requires some planning, but the guidelines are simpler than you might think.

To help build a healthy meal plan , first focus on getting in three to five servings of fruit and vegetables in per day. From there, you have several options for dairy-free alternatives:.

A dairy-free diet excludes animal milks and any products that contain them. Some people choose to go dairy-free because they have an allergy or intolerance, while others have a personal or ethical preference. Because dairy is a source of necessary nutrients like calcium, vitamin D, and protein, experts recommend making sure to incorporate other sources of those nutrients into your daily meals.

If you're considering going dairy-free, check with a healthcare provider first, particularly if you have an underlying health condition. They'll be able to discuss the risks and benefits of a dairy-free diet based on your individual situation, or refer you to a nutritionist or dietitian.

Remember that there's no one-size-fits-all approach to any of the various diet options and feel encouraged to follow what works best for you and your overall health.

Cutting any food group out of your diet may require an adjustment period for your body. For example, some research suggests changes when caseins in dairy foods and related casomorphins are withdrawn, which can lead to digestive symptoms, irritability, and more.

But there's mixed evidence on the benefits of caseins or their removal. Nor are there clearly proven risks. This can vary by person. Our bodies can take anywhere from 24 to 72 hours to fully digest and eliminate foods. A dairy-free product does not contain milk.

A lactose-free product may still contain milk, but it's been modified to remove the lactose a natural sugar found in milk. Walsh J, Meyer R, Shah N, Quekett J, Fox AT. Differentiating milk allergy IgE and non-IgE mediated from lactose intolerance: understanding the underlying mechanisms and presentations.

Br J Gen Pract. Hodges JK, Cao S, Cladis DP, Weaver CM. Lactose intolerance and bone health: the challenge of ensuring adequate calcium intake. Massachusetts General Hospital. Lactose-free v.