Dairy Alternatives & Substitutes For ME/ Chronic Fatigue Syndrome & Fibromyalgia Sufferers
The Importance Of A
Low-Dairy ME/CFS Diet & Dairy Alternatives
Information on dairy alternatives / non- dairy substitutes for ME/ Chronic Fatigue Syndrome and Fibromyalgia...
If you suffer from ME/CFS or FMS, you've probably been recommended to go on a low-dairy diet. But what dairy alternatives can you have?
This page tells you about some of the non-dairy substitutes you can enjoy...
If you suffer from ME/CFS then it is quite possible that you have developed
some digestive problems as a result of your illness. You
may have even developed a milk intolerance.
There are theories that ME/CFS sufferers have a persisting infection in
their bowel which prevents them from digesting their food properly. Dairy
food adds to this problem because it forms mucus in your body which makes
it more difficult for your body to break down its toxins and other debris.
So it is for this reason that ME/CFS sufferers are generally recommended
a low-dairy diet. Some sufferers find that even cutting out dairy
altogether has improved their symptoms.
Many ME/CFS sufferers also suffer from Irritable Bowel Syndrome
(which can be a ME/ Chronic Fatigue Syndrome symptom). And according to Dr Shepherd, in his book Living
With M.E., dairy foods (particularly milk) seem to provoke
the symptoms of Irritable Bowel Syndrome (IBS) the most [ref
In her book The
Chronic Fatigue Healing Diet, Christine Craggs-Hinton suggests
that if you do choose to eat dairy, to make sure that it's
"(...) As animals are generally reared with the use of hormones,
antibiotics and pesticides, any meat and dairy products you do eat should
be organic. Alternatives include soya, rice and goats' milk and cheese,
beans, pulses and soya products".
-- Christine Craggs-Hinton, The
Chronic Fatigue Healing Diet, p55--
Okay so we know that cutting out dairy foods is a good idea when you have
ME/CFS. But you still need to make sure you get your daily intake
of calcium, right? Well in the same book,
Christine Craggs-Hinton recommends that you supplement your diet with a
multimineral supplement to make up for any calcium deficiency you might
When it comes to taking individual calcium supplements don't forget that
you also need to take enough amounts of magnesium too (in
conjuction with calcium).
So what are the dairy alternatives? Are there any particular non-dairy
substitutes that are recommended?
Well, qualified Nutritionist and Kinesiologist and former ME sufferer,
Lesley Martin, has kindly written an article for you about the different
dairy alternatives you can substitute in your ME/CFS diet ...
Alternatives To Dairy Foods
By Lesley Martin
Dairy foods have been associated with a variety of health problems including
allergic reactions, digestive problems, heart disease, asthma, eczema, sinus
problems and rhinitis.
Foods That Contain Dairy
Dairy foods include all types of milk, including skimmed, cream, sour cream,
ice cream, custard, yoghurts, cheese, cheese products, cottage cheese, milk
chocolate, milk shakes and butter. When shopping check ingredients labels
for milk solids, milk protein, lactose, lactic acid, curds, whey, casein,
caseinates and lactalbumin.
Non-Dairy Substitutes / Dairy Alternatives
The following dairy alternatives / non-dairy substitutes are increasingly
available from health shops and some supermarkets :
- Soya milk, Rice Dream, and oat milk drink.
Soya milk drinks are also available flavoured with strawberry or chocolate
and rice milk drinks are available in some flavours. Rice milk, although
sweet, contains no added sugar.
- Soya cheese, both in hard and soft forms is available
and also tofu cheese. Soya soft cheese and Veeze cheese
spread can be used like Dairylea. Toffutti is a good cream cheese alternative,
and cheese slices are now available.
- Soya yoghurts make an excellent snack. They come in
many flavours and are sweetened with fruit juice. Many soya yoghurts and
desserts have a long shelf life and do not need refrigerating, making
them ideal to keep in the drawer at work. Live soya yoghurts containing
beneficial cultures are now available from some supermarkets. These are
fresh, and so kept in the chilled cabinets with other fresh yoghurts.
- For desserts, use soya cream, soyasun desserts, soya
ice cream and soya vanilla dessert (great substitute for custard) and
other Provomel deserts.
- Yeast flakes can be delicious sprinkled onto dishes
or on toast, giving quite a cheesy taste and lots of B vitamins. Not
suitable for a yeast free diet though.
- For sandwich fillers and toppings, use avocado, humus,
tahini (mix 1 tablespoon of tahini in water and lemon juice until creamy),
salads, guacamole, unhydrogenated vegetable margerines such as Pure, Vitquel,
Vitaseig, and Suma.
- You can make your own nut milk by blending almonds
in a food processor with water until smooth. Adjust the consistency as
If you are avoiding dairy foods, it is wise to avoid goats and sheeps
milk products, unless you have been otherwise advised during your consultation
with a qualified Nutritionist.
Written by Lesley Martin, Copyright 2005. All Rights Reserved.
About the author: Lesley suffered from ME for 5 years. She recovered gradually using complementary
medicine and self-help and now works as a qualified Nutritionist and Kinesiologist
in the Buckinghamshire area (UK). She has treated many ME/CFS and Fibromyalgia sufferers over the years. You can visit Lesley's web site here!
Where Can You Get More Information?
Sleepydust recommends Christine Craggs-Hinton's book The Chronic Fatigue Healing
Read a personal review of The Chronic Fatigue Healing Diet by Christine
Category: ME/CFS , chronic fatigue syndrome, fibromyalgia, dairy alternatives, dairy substitutes, soya milk, nut milk, cheese, cream, yoghurt
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