This dairy free breastfeeding shopping list is meant for any mama looking to actually enjoy her food while nursing a baby with an intolerance. Dairy free breastfeeding doesn’t have to completely suck!
If you have ever gone dairy free, whether for personal or health reasons, you know that it isn’t easy. If you have to go dairy free for your nursing baby, it can be even harder. After all, it isn’t you that’s feeling the consequences of a potential intolerance, it’s your baby.
I had to go on a dairy and soy free diet while breastfeeding both of my kids, and I’ll be the first to declare how unfair it feels. (I love you dear babies, but I also love my cheese.) And soy is in e.v.e.r.y.t.h.i.n.g.
So, figuring out what you can and can’t eat – and on short notice – can be a dog.
If you’re just getting started on your dairy-free (or soy-free) journey, be sure to start here: Soy- and/or Dairy-Free Breastfeeding Diet Survival Guide.
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Going Dairy-Free
On the surface, avoiding milk and its byproducts, like cheese, butter, and cream may seem simple enough. Just order your tacos without sour cream and shredded cheese, right? (A sin, I know.) But it goes much further than that, especially when shopping for things like condiments, breads, and snacks.
Milk is a common allergen because it contains proteins that can trigger an immune response in some people. The two main proteins in cow’s milk that are responsible for milk allergies are casein and whey. When someone with a milk allergy consumes milk or milk products, their immune system reacts as if these proteins are harmful invaders, leading to various allergic symptoms.
For babies, this can present itself in many ways, including:
- Mucus-y stools
- Excessive spit up
- Difficulty sleeping
- General discomfort
See my post on dairy free breastfeeding tips for more signs that your baby could have an intolerance.
Soy & Dairy Free Breastfeeding Shopping List
Shopping with dietary restrictions can be a total pain. Checking every label takes time, and it can be frustrating when more than half of the things you pick up contain one or both of the ingredients that you can’t eat.
This soy and dairy free breastfeeding shopping list is not, by any means, exhaustive. Instead it’s a list of common food items that I have personally tried and enjoyed. Not listed are brands that I didn’t like enough to buy again.
Because I am currently on this diet while nursing my baby, I will keep this updated as I find new items that are worthwhile!
Please note DF (dairy free) and SF (soy free).
This post is up-to-date as of August 2023. Be sure to double-check your labels before buying anything, as ingredients in packaged foods can and do often change.
My Favorite Dairy Free Alternatives (Staples)
Butter
- Earth Balance Original Buttery Spread (DF)
- Earth Balance Soy Free Buttery Spread (DF, SF)
Cheese
- Violife Cheddar Shreds (DF, SF)
- Violife Mozzarella Shreds (DF, SF)
- KiteHill Cream Cheese (DF, SF)
Milk
- Almond Breeze Original Unsweetened Almond Milk (DF, SF)
- Chobani Oat Milk Original (DF, SF)
Yogurt (coconut milk-based)
- Oui (DF, SF)
- So Delicious (DF, SF)
Condiments, Dressings, Sauces, Marinades & Spreads
You’ll notice many mentions of Primal Kitchen on this list because all of their products are dairy free! Only listing those that I have tried.
Condiments
- Primal Kitchen Mayo with Avocado Oil (DF, SF)
- Primal Kitchen Garlic Aioli Mayo (DF, SF)
- Chick-fil-A Sauce (DF, SF)
- French’s Honey Mustard (DF, SF)
Salad Dressings
- Primal Kitchen Ranch Dressing with Avocado Oil (DF, SF)
- Organicville Herbs de Provence Vinaigrette & Marinade (DF, SF)
Sauces & Marinades
- Primal Kitchen No Soy Teriyaki Sauce & Marinade (DF, SF)
Spreads
- Teddie All Natural Smooth Peanut Butter (DF, SF)
- Teddie All Natural Super Chunky Peanut Butter (DF, SF)
- Justin’s Classic Almond Butter (DF, SF)
Breads & Cereals
- Dave’s Killer Bread Loaves (DF, SF)
- Dave’s Killer Bread English Muffins (DF, SF)
- Dave’s Killer Bread Bagels (DF, SF)
- Rudi’s Sourdough (DF, SF)
- Seven Sundays Rise & Shine Muesli Cereal (DF, SF)
- Cheerios (DF, SF)
Snacks
You didn’t think I’d forget the snacks did you? Never – it’s the most important part of any shopping list. Joy to the world, many popular chips are already dairy free! Following are some great dairy free snacks for nursing moms.
Potato Chips
- Kettle Brand Potato Chips – Sea Salt (DF, SF)
- Lay’s Classic (DF)
- Cape Cod Original (DF, SF)
Tortilla Chips
- Santitas (DF, SF)
- Tostitos (DF, SF)
Misc Chips
- Sensible Portions Garden Veggie Straws (DF, SF)
- Terra Real Vegetable Chips (DF, SF)
- Pringles Original Chips (DF, SF)
Crackers
- Wheat Thins (DF, SF)
- Triscuit Original (DF, SF)
- Triscuit Rosemary & Olive Oil (DF, GF)
Bars & Grab and Go Snacks
- Blake’s Seed Based Crispy Treats (DF, SF, 10/10 recommend)*
- Blake’s Seed Based Chewy Granola Bars (DF, SF)*
- Blake’s Seed Based Snack Bars (DF, SF)*
- Bobo’s Oat Bars (DF, SF)
- Bobo’s Oat Bites (DF, SF)
- Lärabar (DF, SF)
Other
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- Blue Diamond Almonds – Lightly Salted (DF, SF)
- Blue Diamond Almonds – Honey Roasted (DF, SF)
- Blue Diamond Almonds – Smokehouse (DF)
- Blue Diamond Almonds – Wasabi & Soy (DF)
* Blake’s Seed Based is free of all major food allergens, including tree nut, peanut, milk, egg, wheat, soy, and sesame. They are vegan and gluten-free. Oh, how I wish I found this brand when I was breastfeeding my first baby on a dairy- and soy-free diet!
Frozen
- Tyson Chicken Strips (DF)
- Tyson Breaded Chicken Patties (DF, SF)
- Alexia House French Fries (DF, SF)
- Alexia Sweet Potato French Fries (DF, SF)
Desserts
- So Delicious (DF, SF)
- Italian Ice (DF, SF)
- Free2b Chocolate Sunflower Butter Cups (DF, SF)
- Justin’s Dark Chocolate Peanut Butter Cups (DF)
- Justin’s Milk Chocolate Peanut Butter Cups (DF)
Misc
- Dr. McDougall’s Vegan Ramen (DF, SF)
- Dr. McDougall’s Vegan Pad Thai Noodle Soup (DF, SF)
What are your favorite dairy free and/or soy free food items?
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