Some things you can eat instead of dairy are fruits, vegetables, seeds, nuts, legumes, whole grains and eggs.
Instead of dairy you can drink soy milk, coconut milk, almond milk, cashew milk, rice milk, tofu or even tempeh.
Plant based milks such as coconut milk, almond milk, soy milk, oat milk, rice milk and cashew milk are good non dairy milk alternatives that you can drink instead of dairy milk.
Pumpkin seeds, Tofu, Tempeh, Chickpeas, beans, Quinoa, brown rice, couscous and fruits and vegetables are great to eat instead of dairy.
When you're trying to cut out dairy you should eat plenty of foods and consume drinks high in calcium, such as calcium- fortified orange juice or non-dairy “milks”, collard greens, sesame seeds, broccoli, almonds, black-eyed peas, and sardines.
If you can eat soy products, calcium-processed Tofu and cooked soybeans (Edemame) are excellent sources of calcium.
Dairy products are not generally inflammatory, and may even have anti-inflammatory properties.
However, some people may experience adverse effects from dairy due to health conditions like lactose intolerance or milk protein allergies.
When you stop eating dairy, you may experience both positive and negative changes, including improved digestion, weight loss, and nutrient deficiencies.
Cutting out dairy can improve your digestion, improve your skin and reduce skin inflammation, help you lose weight, improve your mood, and even improve your energy.
To replenish any lost nutrients from cutting out diary you can try eating alternative foods such as tofu, almonds, broccoli, leafy greens and fortified based milks.