7 Tips for Giving Up Dairy


A few weeks ago my sister-in-law, Jeanne, spent a week with my husband and me just after she decided that she wanted to go vegan. We had a great visit with her. It was a blast touring her around SoCal, and showing her the vegan ropes.

Although Jeanne made great strides toward adopting a vegan diet while she was here, she just couldn’t part with cream in her coffee, dairy mocha latte’s and cheese. Since dairy was such a challenge for her, I thought she might give up on veganism and settle for being vegetarian.  

I certainly wouldn’t judge her if that was her decision, but I was excited to learn that it’s not. She recently sent me an email telling me that she was finally ready to give up dairy. What convinced her was going to a vegan festival and talking to a woman about The China Study, a study that shows the connection between dairy and cancer.

I sent Jeanne an email back congratulating her. She replied, telling me that she is still struggling with going dairy-free, especially with giving up cheese. “I adore cheese,” she told me, “I miss the oomph and taste it gives to food.”

I feel for Jeanne. I know where she’s coming from – I’ve been there. So today I thought I’d share some tips for giving up dairy. Here’s what worked for me:

7 Tips for Giving Up Dairy

  1. Recognize that cravings pass – This has both a short-term and a long-term meaning. In the short-term, if you can put off indulging in a craving for 15 to 20 minutes, it will often dissipate. In the long-term, your taste buds adjust to and learn to like what you typically eat. So, once you stop eating dairy for a while your desire for it will go away.
  2. Distract yourself – As someone who used to make regular late night runs for Ben & Jerry’s, I know it’s challenging to put off indulging in a craving. What may help is distracting yourself. Take a walk, make a phone call or play with your pet until the urge passes. Taking my dog for a walk often worked for me.
  3. Don’t beat yourself up if you cheat – Chances are you’re going to cheat in the beginning – most of us do. This is normal, nothing to beat yourself up over. Besides, research has shown that beating yourself up will hurt your chances for success. A more helpful way to deal with slips is to treat yourself with compassion. You can do this by imaging what you would say to a friend who cheated on a diet and then saying those same compassionate things to yourself. 
  4. Discover Delicious Dairy Substitutes – There are great products to replace every dairy food you desire, but there are also some not-so-great ones. Sample lots of dairy alternatives and don’t give up if some of them taste like crap. If you keep trying, you will find some you love. For a list of my favorite dairy substitutes, check out Is There Life After Dairy?
  5. Educate yourself about why dairy is bad – Read The China Study and other plant-based books to see the research that clearly links dairy products to cancer and numerous other illnesses. And find out how drinking milk harms cows.
  6. Remind yourself of your reasons everyday – The reasons for giving up dairy are compelling, but so is an ice cream sundae. So don’t just read The China Study and put it on a shelf, keep it out and read a passage from it every day. Or make it a point to watch a plant-based movie every week (this worked for me). And continue to expose yourself to the painful reality of life for a dairy cow on a factory farm.
  7. Connect – It’s easier to achieve something when you have support. So talk to others about your struggles. Let them know how difficult this is for you. Releasing those feelings and hearing encouraging words from others is powerful. Feel free to share on my blog – you’ll definitely get support here.

So those are my tips, but I’d love to hear from other vegans. How did you first give up dairy? Was it challenging? Do you have any suggestions for those transitioning to a plant-based diet?

Image courtesy of marin / http://www.freedigitalphotos.net

About celestedimilla

Hey there. I’m Celeste, California girl, writer, psychotherapist and burgeoning plant-based foodie.
This entry was posted in Plant-Based Diet and tagged , , , , , , , , , , , , , . Bookmark the permalink.

50 Responses to 7 Tips for Giving Up Dairy

  1. Celeste's Hubby says:

    These tips are all powerful tools to have in your transition tool belt. The one that worked best for me was the education. Watching the movies and attending the classes made a definite impression on me.

    • Hi Sweetie! Thanks so much for your comment. Yea, I don’t think we would have ever given up dairy if we didn’t get informed. Thankfully, we were lucky to have stumbled upon that free healthy cooking class at Whole Foods Market. That really opened us up to a whole new world. And don’t you like the way we’re eating now a lot better?

  2. Great post and this is why it is so hard to give up cheese. “In 1981, Eli Hazum and his colleagues at Wellcome Research Laboratories in Research Triangle Park, N.C., reported a remarkable discovery. Analyzing samples of cow’s milk, they found traces of a chemical that looked very much like morphine. They put it to one chemical test after another. And, finally, they arrived at the conclusion that, in fact, it is morphine. There is not a lot of it, and not every sample had detectable levels. But there is indeed some morphine in both cow’s milk and human milk.” , http://www.pcrm.org/search/?cid=1290

  3. Also I love the So Delicious, coconut milk creamer for coffee—you can even find it at some Vons stores, besides Whole Foods.

  4. tiffany267 says:

    Thanks for posting. Though I’m only a loose vegan myself (I don’t buy dairy or eggs and usually don’t order them at restaurants but I won’t turn down ice cream, macaroni and cheese, or deviled eggs at a family get-together), I think it’s nice living this healthier and more sustainable lifestyle – it only makes sense, in my mind. I figure I will pay for it less and less as I grow older, and I’ll have more of a planet to enjoy as well.

    Your tip #4, I think, is the neatest one. It never ceases to impress me how companies have innovated so successfully to create cheese substitutes, especially Daiya. Of course instead of milk, there’s shelf-stable soy milk which is actually very inexpensive and rice milk which is SO DELICIOUS! Don’t forget coconut milk which is perfect for a lot of Asian recipes. As far as desserts go, I think rice cream is actually tastier than dairy ice cream, though it’s quite expensive (of course so is B&Js) – honestly for desserts we really should stick to fruit anyway, which is much cheaper, more versatile, and better for you. Here’s another neat substitution – use nutritional yeast, which has an interesting cheesy flavor, in your cooking where you might have melted in some cheese – it will give you a bit of the flavor, much more nutrition, and none of the grease. But the BEST substitute for cheese – AVOCADO! It has a fantastic, rich, creamy flavor and texture that doesn’t leave you feeling icky-stuffed the way cheese can do. And of course it’s inexpensive, 100% natural, cruelty-free, requires no cooking, and makes good sense in many dishes anyway (tacos, anyone?).

    • Hi Tiffany! First of all, thank you so much for reblogging this post – I appreciate it. I also want to thank you for your thoughtful comment – you shared some great suggestions! Avocado certainly is an awesome replacement for cheese. I use avocado all the time now, and I never even realized that I was using it as a cheese replacement until you mentioned this. And although I’ve been vegan for a year, I have to admit that I’ve never tried rice milk. I’ve tried all the other types of milk replacements, so I’m not sure how I skipped it. After hearing what you’ve said about it, however; I’m definitely going to try. And nutritional yeast is awesome and so healthful. Thanks for bringing that up too! Celeste:)

  5. Emily says:

    I agree with you and your hubby–getting educated about dairy was what got me to finally kick the habit! I think education is our best weapon. But, the person has to be ready to receive the information Coffee was a hard one for me–as a born and bred Seattle girl, you can imagine how much I love my coffee any way I can get it! I decided, rather than switch to alternative creamers, I’d just give it up. It took a few days of headaches and definite withdrawls, but I feel like it was worth it. I still miss cheese, too, but my health is more important to me. Staying focused is essential. I can’t say I’ll never have another delicious cup of coffee again, or even cheese. But I can tell you that if I do, it will be consumed in a completely different mindset.

    • I appreciate your comment Emily! Wow, a native Seattle girl giving up coffee – that’s a biggie! When I first went plant-based, I gave up coffee too. Unlike you, however; I gave it up for health reasons. I worked with a plant-based nutritionist to help me go vegan and she taught me that coffee was not healthful. She said that it creates an unhealthful acid state in our bodies. In order to decrease this excess acid, our bodies leach calcium from our bones. I know that there’s a lot of info out there that says coffee is healthy, but I tend to agree with my nutritionist that it’s not. Still, I’ve started drinking some coffee again. I just have it on weekends as a treat. I feel okay about this. I eat a predominantly healthful diet, so I don’t think a little coffee is going to hurt me. Celeste:)

  6. mllaurie says:

    These are really great tips. You’re so right about distracting yourself for a few minutes. I do this with sweets, and it often works. I have a friend who’s transitioning from vegetarian to vegan and I’ll be sure to pass these along. Staying informed, plus my hayfever that returns the moment I consume dairy help keep me on track. Colleen Patrick-Goudreau has a podcast called “Life After Cheese” (http://www.compassionatecook.com/writings/podcast-media/life-after-cheese-2) that may help some. I’ve not listened yet, but I’m sure it’s great. The only thing I struggle with is ice cream. Ben and Jerry’s…mmmm…I’m planning to buy an ice cream maker attachment for my Kitchen Aid, so I’ll be able to make my own coconut milk- and cashew-based ice creams. Booja-Booja is an amazing vegan ice cream, but it’s around £7(about $11) a tub.

    • Homemade coconut milk ice cream sounds incredible! I don’t know if I could go back to store bought after that. I know what you mean about the non dairy ice creams being expensive. My favorite is So Delicious Coconut Milk ice cream in chocolate, but it’s crazy expensive. Oh well, that helps me limit how often I eat it. I recently bought a Yonanas, it’s a gadget that turns frozen bananas into ice cream. I haven’t tried it yet, but I’m looking forward to using it this summer. I’ll have to listen to what Goudreau has to say about going dairy-free. That woman is incredible! I just started working my way through her Color Me Vegan cookbook this week and I love her recipes. Thanks so much for your thoughts! Celeste:)

  7. Penniless Veggie says:

    I’m not vegan but I have been prompted to explore ways to reduce my dairy and egg consumption. Currently I’m finding the best approach isn’t to ban anything, but instead to introduce alternatives. Milk is easy there are so many good alternatives available. I’ve been doing eggless baking, which is just as good as the regular kind. Haven’t cracked cheese yet, but there are some great looking recipes for nut based soft cheeses out there that I’m keen to explore. And as for other old favourites, there are tofu based eggless quiches and gram flour based omeletes that are all on my ‘to do’ list. I’m also keen to try egg and cheese free Spanakopita which includes tofu and nutritional yeast as vegan alternatives. So my approach is about what I’m adding *in* more than what I’m taking *out*. It’ll probably be much slower this way, but drip by drip I think I’ll eventually get there – plus ‘gently does it’ has always been a more successful and sustainable strategy *for me* than making big changes overnight.

    • Thanks so much for your comment! I think it’s wonderful that you’ve started exploring ways to cut back on dairy and eggs. I’m curious – what prompted this change? Anyway, it sounds like you’re going about it in a positive way. When I gave up dairy I did it cold turkey, and this was tough. It probably would have been much easier (with less Ben & Jerry binges) if I had done it your way. I hope you share whatever egg and cheese substitutes you discover and try out on your blog. I’d love to read about your discoveries! Have a fabulous weekend. Celeste:)

  8. Great post! I started with educating myself, so #5 is a biggie. So is #4 – good substitutes. I drink soy lattés using vanilla soy so I won’t need extra sugar. Daiya vegan cheese is great for a grilled cheese sandwich craving, and I buy vegan parmesan and Tofutti better than cream cheese occasionally. I say “occasionally” because I still think of them as treats. Sticking with whole plant-based food is better than eating processed stuff.

    • I’m with you about limiting the processed stuff Jean. My husband and I try to follow a whole plant-based diet as much as possible. I cook almost all of our meals and do my best to avoid pre-packaged foods. It’s a challenge and I’m not perfect. We do have Amy’s Roasted Vegetable Pizza’s for dinner more often than I’d like. And I love the new look of your blog. I’m in the process of changing the look of my blog too. I can’t wait to reveal my new look. Celeste:)

  9. liveblissful says:

    Giving up dairy was probably the hardest step for me, it was actually the first step long before i thought about eating a plant based diet. I think if i didn’t have an intolerance then it would of been a lot harder. The difference to my body also really inspired me to keep to it as well. I did notice changes straight away. Its harden to get my family to keep away from dairy, but I always make sure I have a vegan substitute so they don’t have to worry about it.

    • Dairy seems to be a big stumbling block for so many people. It’s wonderful that you’ve been successful with it. Feeling better is a great motivator! I hear you with it being tough too keep your family away from dairy, but it sounds like you’re doing pretty good with it. I really appreciate your thoughts! Celeste 🙂

  10. Holly says:

    What a great list! There’s plenty of dairy substitutes out there too. I was more than thankful to find out almond milk ice cream exists!
    Everyone who is thinking about going vegan should definitely read this list, if not just for the encouragement.

  11. Carolyn says:

    This is a VERY helpful and thoughtful list. I’m a pescetarian (though I don’t eat much fish) and I have been trying to phase out dairy the past few weeks. I’ve discovered that it’s easy for me to give up absolutely all dairy EXCEPT for pizza. If I can find a good dairy-free pizza, then I’ll be set. 🙂

  12. naturalannie says:

    Great Post! I think we all have a “fat tooth”, just like a sweet tooth! Your body changes and adjusts when you change your food.. I used to eat lots of tahini sauces as a substitute for dairy, then my digestion told me its time for low fat foods.
    After a while you will feel better with no dairy. Avocados can be a good substitute! Guacamole is yummy and filling. It has fiber and dairy does not.

    • Wonderful comment! I never thought about having a “fat tooth”, but it makes a lot of sense to me. And avocados certainly are a great healthy substitute for dairy. My husband and I eat lots of avocados and nuts, and despite this, we both still lost weight when we gave up dairy. Thank you for your thoughtful comment!! Celeste 🙂

  13. soulgirl24 says:

    Hi, I also read many studies in regards to dairy being bad and unhealthy, so I decided to quit dairy and gluten all together last December. I was very good for a month and not cheating but I was getting sick with cold and no energy, so I was sick of it and went back to my regular diet. Soon after I was feeling terrible, had to go to emergency twice due to such a bad panic attacks, shivers, headaches, nausea, lightheades, etc I was miserable for 4 months 😦 then around April I decided to slowly adjust my diet and first eliminated gluten, felt good, light, much better, started using lots of vitamins and minerals, limited my dairy intakes. Now about a week and a half ago I cut dairy completely and my nightmares are back…. I am not sure if this is a withdrawal side effect and I just need to pass through this or there are deeper issues. I saw multiple doctors, did multiple blood tests everything looks good, one doctor said I might have these effects due to acidity and ph balance, but I am trying my best to eat as much alkaline foods as possible. I don’t drink sodas, coffee or teas… Mostly water! I am so lost and frustrated with not knowing what’s going on with me 😦

    • Oh my gosh girlfriend – I feel for you!! You’ve tried so hard to do everything right and have been to lots of doctors and you’re still suffering. I so get why you’re frustrated!! I’d be crazy frustrated too!!

      I’m not a doctor or nutritionist, so I can’t say what’s going on with you. I do, however; know a great nutritionist if you’re interested in consulting with someone. Her name is Katherine. Here’s a link to her website: http://lifetrekk.com/.

      I am a psychotherapist, however; so I will mention a few things about panic attacks. First know that you’re not alone! Many people feel like they’re the only ones who suffer from panic attacks, but this is not the case. They are very common! I’ve had panic attacks on numerous occasions. Also, cognitive behavioral therapy can be very effective in treating panic attacks. If you’re interested in cognitive behavioral therapy, here’s a link to help you find a qualified therapist: http://www.nacbt.org/searchfortherapists.asp.

      Thank you so much for your comment and I hope you find healing soon!! Celeste 🙂

    • soulgirl24 there is a chemical in cheese and milk that is addictive. So yes you are correct when you say you are going through withdrawl symptons. I would make sure you are taking your vitamins and try using cheese substitues so you are not going cold turkey on the diary. Same with the mile and butter, make sure you have a substitute for it. Could be you are reacting to the complete elimination of those products.

    • Hi SoulGirl24! It really sounds like you have been trying to do the right thing but your body is giving you some pushback. Not always uncommon. I sure can understand your frustration though. As I really don’t have enough info to help you, I would be happy to set up a conversation with you to discuss if you want. You can email me at: info@lifetrekk.com


  14. lfrancois says:

    Wonderful article. Your 7 tips remind me of the note card I carried around with me when I adopted the raw vegan lifestyle. Victoria Boutenko, in her book 12 Steps to Raw Foods, provided a list of action steps to take to help combat one’s addiction to cooked foods, including bread and diary. Her book, in addition to the China Study, contributed greatly to the turning point in my journey to health & wellness.
    And thank you for visiting my blog site.

  15. gabrielle157 says:

    I’ve thought a lot about giving up dairy before, but as a native Vermonter, I have so much love for Cabot cheese that I don’t know I could stick to it. I’m still thinking about trying it out for a while and seeing how I do, so this was helpful. It sounds like most people have difficulty with cheese!

    • Oh my gosh – I honestly never, ever thought I’d be able to give up cheese. It wasn’t nearly as hard as I thought it would be, however. It was hard at first, but I adjusted to it pretty quickly. I was really motivated, however. Watching the movie, Forks Over Knives, made me feel that eating dairy was really bad for my health. Anyway, good luck and keep me posted! Celeste 🙂

  16. Brandy M says:

    Cream and Cheese is such a huge staple in my diet (cream in my coffee, cheese on everything), I just can’t seem to kick the stuff. Can those that cut this from their diet share how long it took before you stopped missing it?

    • Hi Brandy! Thanks so much for reading and for your comment. Believe me girlfriend, I’ve been where you are!!!! If you had asked me two years ago if I’d ever give up dairy I would have laughed. Like you, it was a huge staple in my diet. I did the cream and cheese like you, but I also did ice cream almost every night.

      When I first learned how unhealthful dairy was, I thought about giving it up but didn’t think I could do it. I decided to give it up just Monday – Friday at first so I could continue eating the foods I loved on the weekends. I think this helped me to make the transition because I learned that vegetables and pizza could be delicious without cheese and that there were delicious substitutes for the other dairy products I craved.

      For example, I learned how to make delicious sauces out of nuts, nut butters, Braggs Liquid Aminos (a healthy alternative to soy sauce), avocado and coconut milk. And let me tell you, these sauces are delicious!!! And when I’m too lazy to make a sauce, I just drizzle a bit of tahini (sesame seed butter) on veggies and they taste wonderful!!

      Another quick sauce you can make to replace cheese is a sesame ginger sauce: Here’s a basic recipe:
      Sesame Ginger Sauce
      1/4 cup Braggs Liquid Aminos
      2 tablespoons Dijon mustard
      1/4 teaspoon sesame oil
      1/2 tsp grated ginger
      A tablespoon of water if needed to thin
      Note: You can also add peanut butter to this for a delicious twist

      Also, here are a couple of no cheese, and super yummy, pizza recipes:

      I guess what I’m saying is that a lot of giving up dairy is learning how to make delicious non dairy foods. That’s not all there is to it, however. It’s also about adjusting to a new way of living, and that’s not easy. Especially when you have cravings. I had cravings like crazy at first and I gave into them too!!!! I wouldn’t worry too much about this. You’re gonna cheat in the beginning – everyone does. Just keep trying, even if you start by just cutting back a little. The cravings eventually pass and your taste buds get used to the new foods you’re eating. For me this took several months, but everyone is different.

      Another thing that helped me was to watch plant-based and vegan movies A LOT. I think I’ve watched Forks Over Knives 14 times!! The first time I watched the movie I thought I’d never eat dairy products again, but within days I was already eating cheese. So I forced myself to watch the movie again and then again when I started craving dairy again. I needed this repetition the info to really sink in that dairy products were really, really bad for me. Once my brain deeply grasped this info I desired dairy products less and less. The movie Vegucated also helped me because helped me to realize how much cows suffer to provide us with milk.

      I know this is a long comment, but a couple more things.
      Instead of cream in coffee, you might try a tablespoon of coconut milk or for a treat some coconut milk whipped cream. Here’s the recipe: http://honkifyourevegan.com/2013/10/13/how-to-make-coconut-milk-whipped-cream/
      Instead of dairy yogurt, I love So Delicious Coconut Milk Yogurt

      I hope this helps, and feel free to ask me other questions! Celeste 🙂

  17. tessa says:

    I have just given up dairy after learning about the life of a dairy cow, and I have never felt better. I don’t miss dairy at all. I feel empowered knowing that what I am doing is good and its healthier for me. I don’t eat any animal products other than chicken and occasionally eggs and I would give them up without thinking twice if my parents would let me. I’m going to give them a while to adjust to a dairy free + vegetarian diet before I ask to drop eggs or chicken meat (I only eat free range)
    I’m only 13 so I have plenty of time to work up to a vegan diet.
    The dairy free life is amazing. I am happy 100% of the time now. 😀

    • I’m inspired by you Tessa! At just 13 you’ve chosen a path of compassion – good for you!!! I certainly didn’t have that much courage when I was your age. I’m also impressed with how well you write. I would have thought you were a college student or an adult had you not shared your age.

      I’d love to share your story on my blog Tessa. If you’re interested in writing a few paragraphs about how you came to give up dairy, let me know. You can email me at celestedimilla@yahoo.com. Thank you for stopping by my blog and sharing your thoughtful comment – I really appreciate it! Celeste 🙂

  18. Pingback: It’s My Blogiversary!!! | Honk If You're Vegan

  19. Great list. We often just live in the moment – at least when it comes to food.

  20. After being pescatarian for nearly 25 years, I went vegan about six months ago. A few months before, I wrote a blog post about how I could never give up cheese. Guess what? Did it. I still use the vegan cheese from Whole Foods as a crutch, but it’s pretty awful. Avocados are a wonderful substitute, but fairly expensive around here. I became unemployed right after I went vegan, so I am unable to buy a lot of the expensive vegan substitutes out there.

    Now, here’s a question I need help with: Passover is coming up in about a month, a time when we traditionally eat a lot of meat and eggs, largely because all legumes, including soy, are prohibited for eight days. Can you recommend any plant-based sources of protein other than beans and peanuts, both of which are prohibited? Thanks so much.

    • First of all, congrats on going vegan! I’m always excited to hear that someone has made the switch. And I’m with you, I thought I could never give up cheese (or ice cream for that matter), but I’ve done it too. Yea us!

      Now let me answer your question. I’ll start by saying that even if you just ate fruits and veggies for the 8 days of Passover that you would likely get all of the protein you need. Many people don’t realize that fruits and veggies have protein, but they do! Here are some examples:

      Protein in veggies
      • Spinach – 51 percent protein
      • Mushrooms – 35 percent protein
      • Corn – 12 percent protein
      • Potatoes – 11 percent protein

      Most people think they have to eat “protein rich” foods to get enough protein, but this is a fallacy. It’s one that most of us believe, however; due to the billions of dollars meat and dairy companies spend to make us believe that we need a lot of protein and that it should come mostly from animals. Balderdash!

      Our bodies don’t require a lot of protein. Only 10% of our calories need to come from protein (and even this is likely more than we require). As you can see, just eating veggies would provide you with more than adequate protein.

      If you’re consuming enough calories, then you’re getting enough protein. As Rip Esselstyn says, “look around you and tell me the last time you saw someone who was hospitalized for a protein deficiency.” It doesn’t happen!

      It’s actually more likely for people in modern society to be hospitalized for eating too much protein. Too much protein is not good for you. Your liver and kidneys may become overburdened and you will start leaching calcium from your bones to get rid of the excess. This leads to health concerns. Most omnivores take in at least 20 percent protein, which is dangerously high.

      So that’s the first part of my answer, now here’s part two. If you’re still concerned about getting enough protein for Passover, you can add a serving or two of nuts and/or seeds to your diet. It is my understanding that most nuts and seeds are allowed for Passover. Almonds, walnuts and pistachios are all great sources of protein.

      If you want more info about protein, here’s a great link: http://engine2diet.com/question/can-i-get-enough-protein-eating-a-plant-based-diet/

      Hope you’re having a lovely week! Celeste 🙂

    • I also wanted to pass on a link that the blogger from http://movesleepeat.com/blog/ shared with me. Apparently the actress Mayim Bialik is vegan, and has posted some wonderful recipes for kosher vegans, including Passover recipes. Here’s a link to her blog:
      Hope this helps!

  21. Honestly, I was vegetarian for 19 years and like many people had no real understanding of the dairy and egg industries. And I never really made the connection that it’s not just how animals are used, it’s the fact that they are used at all that is immoral.

    About 9 months ago, around the time I turned 41, I saw a few videos on Youtube, including Gary Yourofsky’s speech and I started reading a lot from his and Gary Francione’s sites. In less than a month I went from a die-hard pizza fanatic to 100% Vegan.

    When I have any interest in eating real cheese I really have no problem resisting. I simply think about the fact that every time I eat dairy, a sentient animal is exploited, suffers or dies for it. In that light, it’s easy. After that I don’t usually even have any cravings for mock cheese.

    Some links, including the ones to the videos I mentioned:


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