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Dairy & Sugar Free Diet Plans

By Naomi Shadwell

You might be interested in following the dairy and sugar-free diet because of an intolerance to lactose or an allergy to proteins such as casein. Additionally, you may want to eliminate sugar from your diet. A diet high in sugar and simple carbohydrates can cause proliferation, or overgrowth, of candida, or yeast, in your body. Your body then lacks a balance between the candida and the beneficial bacteria in your body. Removing sugar eliminates their food source, starves the candida and restores balance.

Dairy Intolerance

Lactose, or the sugar in milk, can be difficult for individuals to digest because of an insufficient amount of lactase, which is the enzyme your body uses to break down lactose. This causes lactose intolerance, which may result in bloating, gas and diarrhea. Also, you may be allergic to or have an intolerance for whey or casein, which are proteins found in dairy products. Removing dairy from your diet will alleviate the symptoms of this food allergy or sensitivity.

Dairy Food Sources

Start by eliminating milk, cheese, yogurt from cow’s milk, cottage cheese, butter, sour cream and ice cream. Also, if you are completely removing dairy from your diet, check food labels for lactose, casein and whey. Casein is often used as a binding agent in processed food products. There are other ingredients that you should avoid to completely remove dairy from your diet. Check ingredient labels for other components of milk including curds, ghee, rennit, lactoalbumin and lactoglobulin.


Many products have added sugar. For example, yogurt is a dairy product, of course, but it often contains sugar. Most importantly, remove sweets, including candy, cookies, cake, chocolate and ice cream. Avoid any food with added refined sugar, high fructose corn syrup, molasses, honey, maple syrup and brown rice syrup. Additionally, ingredients that count as added sugar include fruit juice sweeteners and barley malt. Therefore, you should avoid beverages such as soda, juice and sweetened coffee drinks. If you are looking for a sugar substitute, use stevia, a natural sweetener.

Allowable Foods

You won't starve on dairy and sugar-free diets. You can enjoy meats such as beef, liver, and pork and poultry, such as chicken and turkey. Eggs and vegetables are among the allowable foods. Include vegetables like spinach, celery, asparagus, peppers, carrots, turnips, winter squash and bok choy. You can also eat grains like brown rice, quinoa, wild rice, amaranth, oats and barley. Consuming whole grains has a slower effect on your blood sugar and provides more fiber than processed grains.


If you completely remove sugar from your diet, consider not eating fruit or starchy vegetables. Fruit, naturally high in fructose, is digested more slowly than sucrose, which is refined sugar, but fructose still affects your blood glucose levels. Also, starchy vegetables, such as potatoes, are more rapidly metabolized than nonstarchy vegetables; therefore, your blood sugar levels spike more quickly. Try consuming food in its most natural form and eliminating processed food.

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