Dairy intake: 5 easy ways to help reduce the dairy in your diet

Whether you’re new to a vegan diet, you’re already vegan or you’re just trying to reduce the dairy intake in your diet, we’ve created a handy guide to help you and as many people as possible reduce their dairy intake, helping improve not only your health but the health of the planet.

5 easy ways to reduce dairy intake

Plant-based milk

One of the quickest ways you can reduce your dairy intake is by switching to plant-based milk.

There are loads of dairy-free options on the market today and they all differ in taste and suitability. If you’re looking to spruce up your morning coffee, oat milk is a great alternative. It makes it creamier and, in our opinion, a lot tastier!

Love cups of tea? Replacing the milk in your tea can sometimes be bit trickier. Using a soy milk not only means you get the exact same flavour but also the same nutritional values, and you’ve done a bit more to help the environment.

Fill your fridge with dairy-free butter and spreads

There are loads of different dairy free spreads you can choose to butter your toast, cover a bagel and even bake with.

Flora Plant, which comes in a block like butter, melts and cooks exactly like it and tastes great on toast! Another great butter, VitaLite, is never far away. Widely available up and down the UK, this dairy free butter is a less expensive and great tasting butter alternative.

If you want to spruce up your lunch, why not opt for using hummus or even smashed avocado as a more healthy and nutritious spread.

In order to reduce dairy intake, it is necessary to find dairy-free substitutes.

Check the ingredient list

Hidden dairy is everywhere. You can quickly develop an eye for spotting the bold letters ‘MILK’ on any packaging. Sadly, dairy can be in some of our favorite treats, so below is a list of treats you can enjoy without harming the environment or the lovely cows that graze our fields.

  • Jammie Dodgers
  • Oreos
  • Party Rings
  • Bourneville
  • Starburst
  • Fry’s Chocolate Cream
  • Pringles – BBQ, Paprika, Original and Smoky Bacon
  • Kettle Chips – Salted, Salt & Vinegar, Salt & Black Peppercorn
  • Lotus Biscuits
  • Pot Noodles – Beef and Tomato, Bombay Bad Boy
  • Plus, a range of supermarket brand Bourbons, Oaties, and Digestives!

Be sure you fuel your body

Removing a whole food group is a big step. A difficult one too. If you remove dairy from your diet and you start to feel run down or hungrier, something may not be adding up in the food your eating.

Make sure you get the calcium and protein from other sources such as dark leafy greens, beans, and nuts. When cutting out dairy, you should feel fantastic, livelier and a lot more energized.

Reducing or cutting dairy intake can lead to deficiencies. Therefore, it is necessary to find a different way to get the daily dose of calcium and protein.

Remind yourself why you chose to eat less dairy, to begin with

Did you cut dairy out to eat more ethically and help save the cows in our fields? Or was it to help improve your digestive system? No matter the reason you chose, it’s important to remember why you chose to consume less dairy. When faced with a choice between regular milk and oat milk at a ‘famous’ coffee shop, you will want to choose the dairy-free option and you’ll enjoy it more.


Cutting dairy out can potentially lead to a deficiency in B12. We love the fact you’re doing everything you can to help the environment, so we created our Multivitamin to contain enough B12 so you stay as healthy as you’re making the planet.