Elimination of Milk and Its Plant-Based Alternatives
Wojciech Wiśniewski
2026-03-25
9 min. read
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There are multiple reasons why people choose to discontinue consuming dairy products. These can be both matters related to convictions (e.g. concern for animal welfare and the environment), as well as health reasons (allergy to cow's milk protein, lactose intolerance, gastrointestinal issues or burdensome radiotherapy or chemotherapy), as well as an aversion to the taste or consistency of milk. Regardless of the rationale for eliminating milk and its derivatives from the diet, it is essential to note that they are a source of many crucial nutrients, so they should be replaced with other products to ensure a nutritious diet.
Exclusion of dairy products - potential risks
Dairy products play a critical role as a source of calcium in the diet. They also provide other nutrients such as protein, vitamin D and B vitamins. The main dietary concerns resulting from eliminating these products are a reduction in menu variety and challenges associated with properly composing the diet in terms of nutritional values. Calcium is also responsible for maintaining the proper structure of teeth and bones (i.e. the structure of the entire body) and also contributes to neurotransmitter metabolism. An adult should consume around 1000 mg of calcium per day. The consequences of calcium deficiency are primarily diseases of the musculoskeletal system such as: - rickets in children, - osteoporosis in adults, which is also associated with an increased risk of bone fractures, - tetany, i.e. muscle pain and involuntary muscle cramps. However, these symptoms do not appear immediately and can remain unnoticed for many years. Protein is a necessary component for proper growth, development and regeneration of the body; it also promotes the functioning of the immune system and is involved in the absorption of many nutrients. The amount of protein consumed should be within the 10-20% range; the exact requirement is determined based on body weight (for healthy adults it is about 0,8 g/kg of body weight) and can be increased or decreased depending on age, physical activity, health condition and physiological state. People on a traditional diet usually have no problem meeting these norms, but those on a vegan diet should pay particular attention to this when composing their diet.
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