One way to control the amount of hidden dairy in your food is to do more cooking and baking at home, where milk ingredients can fairly easily be substituted, or you can look for vegan or paleo recipes that have already eliminated the dairy.
Please keep in mind that everyone is different and some individuals with lactose intolerance can still tolerate small amounts of dairy, or specific products such as yogurt or butter. You will likely know by now if this is true for you. You can read more about lactose intolerance here.
most conventional allergy medicines I use Allegra brand when needed, otherwise I like to stick with Bell's Allergy Relief
migraine medicine Imitrex I switched to Axert (generic brands now available in Canada for less than $5/pill)
probiotics This is something I frequently forget to check, and for those of us with digestive issues, so important to
include! Thankfully Well.ca has a dairy-free indicator to
simplify the label-reading, and a number of
probiotics that do not include dairy
potato chips, including unsuspecting flavours Again, label-reading on almost any snack that involves
like dill pickle and salt & vinegar added flavours; Kettle brand chips salt & vinegar flavour is considered dairy-free
hot dogs Read the labels - Butterball turkey dogs are lactose- free
gummy candies I know right? So unnecessary! I don't eat a lot of candy anymore, but here again, Well.ca makes it easy to filter your choices if you need a sweet treat :)
toffee and caramels see above for candy, note: some candy is classified vegan rather than dairy-free
cheese Most major grocery stores now have lactose-free
cheese alongside the regular products; dairy-free
cheeses by brands like Daiya are also becoming popular and readily available
pizza Daiya also makes pizza, available at the grocery store or from restaurants like Panago, or you can order without cheese and add your own
coffee creamer Although a lot of flavoured coffee creamers are lactose-free, they are edible oil products that you may not want to consume everyday. Check out some healthier alternatives here.
milk and cream for drinking, baking or cooking There is some controversy about the value of almond milk but I like it; these days I usually buy coconut beverage or a blend for use on cereal or in smoothies and baking, and real canned coconut milk for curries
yogurt and kefir Look for coconut varieties, or learn to make your own with culture starters starting to become more readily available
butter and margarine My favourite is Earth Balance soy-free; a lot of brands are starting to introduce lactose-free versions
Chocolate Happiness! There are more options than ever for dairy-free chocolate too :)
Well.ca's product filter to make your shopping easier! Ingredient listings are also available on all products.