There are so many dairy-free options available that avoiding dairy doesn't need to mean that you miss out on the food you love.
Overcoming MS strongly advises that people with MS avoid dairy in their diet because research shows a high correlation between MS symptoms and dairy products, specifically because of particular proteins in cow’s milk. Here you can read an easy list of foods to enjoy and avoid on the Overcoming MS program.
There are plenty of dairy alternatives to enjoy, and the options keep on growing.
While soy products offer the highest protein and are better for baking, some people think almond or rice milk taste better on cereal. Check the ingredients as some alternative milks contain oils which are restricted on the Overcoming MS Program.
✔ Nutty flavour, which can taste nice in cereal or hot chocolate but doesn’t work for every recipe
✔ You can buy sweetened or unsweetened almond milk
✔ Good in coffee and hot drinks
✔ Low in fat and calories
X Often more expensive than other milks – watch out as cheaper versions bulk out with thickeners and have low almond content
X Can also split when heated
✔ A versatile option
✔ Sweet
✔ Lowers cholesterol
✔ Heats well and doesn’t curdle
✔ Good for smoothies, soups and cereal
✔ Good in a cup of tea as it doesn’t have a strong flavour and doesn’t curdle
X Lower in protein
✔ Thinner and more watery
✔ Good in desserts if you want a thickening agent
✔ Nice refreshing drink on its own
X Higher in sugar
X Low levels on arsenic – the Food Standards Agency advises against children under four-and-a-half having it at all
✔ Widely available option
✔ Can get sweetened or unsweetened
✔ Best for baking due to higher protein content
✔ Found to be the more nutritious plant milk
X Can be a common allergen
X Watch out for added oils in some brands
X Can split in hot drinks
✔ Creamy
✔ Good for hot drinks
✔ Good in savoury recipes
✔ Rich in Omega 3
X Low in protein
✔ Similar to Almond but less widely available
✔ Nuttier and richer than almond milk
✔ Similar to almond
X We do not recommend coconut milk due to the high saturated fat content
Barista editions of plant-based milks are specifically made for hot drinks – they are generally more expensive than the other version. they often have more additives. They are designed to foam and froth by adding a specific salt.
There are also some specific teabags which are blended for dairy-free milks.
There are lots of easily-available commercial milks but you may choose to make your own at home.
Benefits include:
Cheaper
Fresh
You know what has been added
You can use a blender and nut milk bags (or even sheer socks) or even a plant-based milk maker, which can make life easier. You can make fresh soy milk in 15 minutes, you can also make almond, cashew, hazelnut milks.
You can find full recipes online but these are the basic steps.
Soak nuts, seeds or grains
Blend with water
Sweeten to taste with dates of sweetener of choice
Strain out fibre using nut bag. (A plant based milk maker means you don’t have to strain.)
There are many dairy-free yogurts options out there – make sure you check the ingredients for hidden additives. Coconut yogurt is not recommended if you are following the Overcoming MS program.
Replacing cream is a bit more of a challenge, but most health food stores will carry some sort of non-dairy cream, such as those made from soy or oats (rice for desserts). Make sure to look at the ingredients, though, as many of these products contain too many unhealthy alternatives and chemicals.
Beware – vegan ‘cheeses’ can contain a lot of unhealthy oils
Even though margarine is dairy-free, it is not recommended on the Overcoming MS program due to the hydrogenation process of the oil to solidify it, which creates unhealthy fats.
On toast:
In cooking:
For butter you can get a similar rich flavor and texture from plant-based oil or even mashed bananas. As a rule, substitute extra virgin olive oil for butter in recipes – especially those that instruct you to melt the butter first.
The dairy of content of chocolate means it is not recommended on the Overcoming MS Program. Additionally, even dark chocolate (without dairy) is not recommended due to the high saturated fat content of cocoa butter
What can I use instead?
For suggested brands of dairy replacements why not check out the forum or talk to other others on the Overcoming MS Program.
Remember to consider taking iron and B12 supplements if you are following a fully vegan diet.
It is not recommended to consume low fat dairy products on the Overcoming MS program as they still contains dairy – therefore butrophilin – the protein in cows milk which we advise avoiding if you have MS. Replace dairy products instead with plant-based alternatives such as soy, oat or almond. Processed ‘low fat’ products often have added sugar and other unhealthy ingredients, it is better to consume food that are naturally low in fat.
No. Cow, goat and sheep milk all appear to contain the same offending protein, butyrophilin, which causes harm to the immune system. Research has found that proteins in a range of animal milks similar to bovine butyrophilin (reference below).
Reference: Heid HW, Winter S, Bruder G, Keenan TW, Jarasch ED. Butyrophilin, an apical plasma membrane-associated glycoprotein characteristic of lactating mammary glands of diverse species. Biochim Biophys Acta 1983;728:228-38
Lactose-free milk is a dairy milk which has added lactase, and is made for people who lack the enzyme that breaks down lactose, which can cause lactose intolerance. It is not recommended to consume ‘lactose-free’ milk on the Overcoming MS program as it still contains dairy – therefore butrophilin – the protein in cows milk which we advise avoiding if you have MS. Replace dairy products instead with plant-based alternatives such as soy, oat or almond milk.
Legumes, including soy, are extremely healthy foods and are full of protein. Consuming legumes is useful for people not eating animal products.
They have been used for centuries by many societies, and there is no clear documentation of any health problems associated with their use. Some have suggested that people with immune-based diseases should avoid them, but there appears to be no strong basis for this suggestion.
Soy in particular would appear to have many advantages over dairy products, and most studies suggest better health outcomes for those consuming soy products regularly.
There are many good sources of calcium encouraged in the Overcoming MS diet including: fish where you eat the bones, nuts, green leafy vegetables, fortified non-dairy drinks, tofu, tahini, pulses and dried fruits. Provided you are eating a balanced diet, you should be able to get the 700mg recommended per day for adults 19 to 64.
One problem with calcium in Western societies is the lack of sunlight. Sunlight results in vitamin D being produced in the body, and vitamin D’s main job is to absorb calcium from the diet. With adequate vitamin D from sun or supplements, there is no problem with inadequate calcium. Osteoporosis is also unlikely for people who get enough vitamin D.
Often hailed as a healthy oil in the media, coconut products actually contain a high percentage of saturated fat, which are excluded on the Overcoming MS program. A key issue with saturated fats is their melting point. If the melting point of a fat is above body temperature (37 C), then it will essentially behave in body cell membranes like a solid fat, making the cell membranes rigid, inflexible and sticky, thereby encouraging degeneration and inflammation. The common fats in coconut are lauric acid (with a melting point of 44.2 C) myristic acid (53.9 C) and palmitic acid (63.2 C). These fats are solid at body temperature and are likely to significantly worsen MS. We do not recommend them in any quantity. Instead, consume monounsaturated oils such as extra virgin olive oil.
Fancy putting it to the test? Whether you’re exploring new ways to nourish your body or simply looking for tasty alternatives, these dairy-free recipes are designed with Overcoming MS-friendly ingredients in mind. Packed with nutrients to support energy, brain health, and immune function, each dish offers a flavorful way to stay on track with the Program.