What happens if we don't eat dairy? Understanding a dairy-free diet

November 1, 2025 •

4 min read

According to the U.S. National Library of Medicine, an estimated 65% of the global population has a reduced ability to digest lactose after infancy. For those who choose or need to avoid it, understanding what happens if we don't eat dairy is crucial for maintaining proper health and nutrition.

Quick Summary

Eliminating dairy can lead to improved digestive health and clearer skin for some, but requires careful planning to replace vital nutrients like calcium, vitamin D, and protein, which can otherwise lead to long-term health risks like weakened bones. A balanced diet with fortified foods and nutrient-rich alternatives can easily fill these gaps.

Key Points

Nutrient Deficiencies: Avoiding dairy without proper substitution can lead to a lack of calcium, vitamin D, vitamin B12, and protein, increasing long-term health risks like osteoporosis.
Digestive Improvement: Individuals with lactose intolerance or sensitivity may experience a significant reduction in bloating, gas, and stomach pain after removing dairy.
Bone Health: To protect bone density, it is crucial to replace the calcium and vitamin D from dairy with other dietary sources or supplements.
Skin Health: For some people, a dairy-free diet can lead to clearer skin by reducing excess oil production stimulated by hormones in milk.
Abundant Alternatives: A wide variety of fortified plant-based milks, yogurts, cheeses, and other whole foods provide excellent replacements for dairy products.
Careful Planning: Success on a dairy-free diet depends on intentional planning to ensure a balanced intake of all essential nutrients.

What Happens to Your Body When You Eliminate Dairy?

When you remove dairy from your diet, the body experiences a cascade of changes, some immediate and others that develop over time. The specific effects depend largely on why you are avoiding dairy, whether due to a medical condition like lactose intolerance or a personal dietary choice, such as veganism.

Potential Immediate Benefits

For people with lactose intolerance or a dairy sensitivity, cutting out dairy often provides immediate relief from uncomfortable digestive issues. Symptoms like bloating, gas, stomach pain, and diarrhea can resolve within a few days. Additionally, some people report clearer, healthier skin. While the link isn't fully understood, dairy can increase insulin-like growth factor 1 (IGF-1), which may increase sebum production and contribute to acne in some individuals. Removing dairy may also reduce overall inflammation in those who are sensitive to milk proteins, which can lead to improvements in fatigue or joint pain.

Short-Term Adjustments and Challenges

In the short term, your body may experience an adjustment period. Some people report withdrawal-like symptoms, which can include digestive changes as your gut microbiome adapts. The key is to be mindful of what you're consuming to replace dairy. If you don't adequately replace the calories or satiating proteins from dairy products, you might feel less full or experience more hunger. It is important to focus on adding nutrient-dense alternatives rather than simply removing a food group.

The Critical Risks and Long-Term Nutritional Gaps

For many, dairy is a primary source of key nutrients. If these are not intentionally replaced, long-term health issues can arise. The most significant concern is bone health.

Calcium Deficiency and Bone Health

Dairy products are well-known for their high calcium content, a mineral essential for building and maintaining strong bones. If calcium intake is consistently low, the body may draw it from bone stores, which over time can lead to low bone mineral density and an increased risk of osteoporosis and fractures. This is particularly critical for older adults, post-menopausal women, and growing children who have higher calcium needs.

Other Common Nutrient Gaps

Besides calcium, dairy provides other important nutrients that must be replaced. These include:

Protein: Dairy, especially products like Greek yogurt, is a convenient and inexpensive source of high-quality protein. Removing it without replacement can lead to lower overall protein intake, potentially causing a loss of muscle mass over the long term.
Vitamin D: Crucial for calcium absorption, vitamin D is often added to cow's milk. A deficiency can exacerbate calcium issues, and many dairy-free alternatives are also fortified with this vitamin.
Vitamin B12: Primarily found in animal products, including dairy, vitamin B12 is vital for red blood cell formation and nervous system function. Vegans especially must ensure they get B12 from fortified foods or supplements.
Iodine: In many places, dairy products are a significant source of iodine due to supplements in cattle feed and sterilizing agents used during milking. Adequate iodine is necessary for thyroid function.

Replenishing Nutrients with Non-Dairy Foods

Fortunately, it is completely possible to get all necessary nutrients on a dairy-free diet with careful planning. A wide range of whole foods and fortified products can help you fill any nutritional gaps.

Non-Dairy Sources of Calcium and Vitamin D

Fortified Plant-Based Milks: Soy, almond, and oat milks are commonly fortified with calcium and vitamin D.
Leafy Greens: Kale, collard greens, and bok choy contain calcium that is absorbed well by the body. Note that spinach, while high in calcium, contains oxalates that inhibit its absorption.
Fortified Tofu: Tofu made with calcium sulfate is an excellent source.
Canned Fish: Sardines and salmon with bones are rich in calcium and vitamin D.
Nuts and Seeds: Almonds, chia seeds, and sesame seeds (or tahini) contribute to daily calcium needs.

Protein Sources Beyond Dairy

Legumes: Beans, lentils, and peas are packed with protein and fiber.
Soy Products: Tofu and tempeh are complete protein sources.
Nuts and Seeds: These also provide healthy fats and protein.
Lean Meats, Fish, and Eggs: For those not following a vegan diet, these are excellent protein sources.

Navigating the Market of Dairy Alternatives

The market is flooded with high-quality alternatives that make going dairy-free more convenient than ever.

Plant-Based Milks: Almond, oat, coconut, and soy milks offer different flavors and textures for use in coffee, cereals, or cooking.
Dairy-Free Yogurt: Alternatives made from coconut, cashew, or soy are widely available.
Vegan Cheese: Made from a variety of bases like cashews, coconut oil, or soy, these products have improved significantly in both taste and texture.
Butter Substitutes: Vegetable oil-based spreads, coconut oil, or nut butters work well in cooking and baking.

Comparison: Standard Dairy vs. Common Dairy Alternatives

To make an informed choice, it helps to compare the nutritional profiles of dairy and its popular fortified alternatives.


Feature	Cow's Milk (approx. per cup)	Fortified Soy Milk (approx. per cup)	Fortified Almond Milk (approx. per cup)
Protein	~8 g	~7 g	~1.5 g
Calcium	~300 mg	~300 mg	~500 mg (often fortified)
Vitamin D	~100 IU (often fortified)	~100 IU (often fortified)	~110 IU (often fortified)
Saturated Fat	~4.6 g (whole milk)	~0.5 g	~0.2 g
Energy	~150 kcal (whole milk)	~80 kcal	~40 kcal

Conclusion: Strategic Replacement is Key

Eliminating dairy from your diet can offer significant health benefits, especially for those with allergies or intolerance. However, simply removing this food group without a strategic replacement plan can pose risks, particularly to bone health due to potential deficiencies in calcium and vitamin D. By focusing on a diverse diet rich in calcium-fortified plant-based milks, legumes, nuts, seeds, and leafy greens, individuals can easily meet their nutritional needs. Always pay attention to food labels and consider consulting a healthcare professional or registered dietitian to ensure your diet remains balanced and supportive of your long-term health goals.

For further reading on nutrient recommendations and alternative sources, you can visit the National Institutes of Health (NIH) website.

Frequently Asked Questions

Yes, it is entirely possible to get enough calcium without drinking milk. Many non-dairy foods, such as fortified plant-based milks, leafy greens like kale and bok choy, fortified tofu, and canned sardines with bones, are excellent sources of calcium.

For those with lactose intolerance, removing dairy can resolve common symptoms such as bloating, gas, abdominal pain, and diarrhea that occur after consuming lactose-containing products.

You can replace protein from dairy by incorporating other sources into your diet, including lean meats, fish, eggs, legumes (beans, lentils), soy products (tofu, tempeh), nuts, and seeds.

You may need to take supplements, especially for vitamin B12, as it is primarily found in animal products. A supplement for vitamin D may also be necessary, particularly in climates with limited sun exposure. Consulting a dietitian is recommended to assess your needs.

Good alternatives to cow's milk for cooking include fortified soy milk, oat milk, or coconut milk, each offering a slightly different flavor profile and consistency. For baking, some recipes may call for oil or specific plant-based butters.

Some individuals report clearer skin after eliminating dairy. The hormonal components in cow's milk, such as IGF-1, may play a role in increasing sebum production, which can contribute to acne.

Children can follow a dairy-free diet, but it must be carefully managed to ensure they receive adequate nutrients for growth. Fortified plant-based milks and a varied diet with calcium-rich foods are essential. It is highly recommended to consult with a pediatrician or registered dietitian.