The Switch Cleanse

Who knew that was dairy-related?

We often don’t connect our ailments with the food we eat, but dairy can be responsible for a number of uncomfortable and chronic symptoms many of us deal with every day. Constant cough, itchy skin, persistent acne, wheezing, annoying sniffles, and embarrassing bloat and gas are all side effects one may feel after consuming dairy. Imagine how you might feel if you gave up this symptom-inducing food. Wouldn’t it be nice to live without these ailments?

Now is the time to take the Switch Cleanse.
Just give it 14 days.

Some may notice changes immediately, whereas others may take a week or two to really feel fantastic. Our bodies are different, but there is one thing they can agree on: dairy does not do a body good.

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Let’s Get Started

Step 1: Identify foods that contain dairy

Cows’ milk is obvious. But sometimes a food can be so habitual, we don’t realize it contains dairy. While you’re starting out, get in the habit of reading nutrition labels. You don’t have to read every ingredient. At the bottom of the ingredients list, look for “Contains” in bold. Products are required to list any dairy ingredients under this category.

Here are a few common foods that typically contain dairy:

  • Butter
  • Yogurt
  • Ice cream
  • Cheese and cottage cheese
  • Coffee creamer
  • Crackers and chips (yes, your basic wheat cracker may contain dairy!)
  • Baked goods (muffins, cakes, scones, cookies, brownies, etc)
  • Enriched breads (challah, brioche, croissants)

Step 2: Replace dairy foods with plant-based fuel

You don’t have to give up delicious food, just replace it with a dairy alternative or a stellar dairy-free recipe. Check out three of our favorites below, and look for our email with even more simple yet incredible meal ideas.

Have questions? Email info@switch4good.org for answers and general support.

Think you might be lactose intolerant? Take our Lactose Intolerance Quiz to find out.

Let us know you’re taking the challenge! Sign up!


Dairy-free yogurt, granola, and sweet potato breakfast bowl image by Chef Jason Wrobel. 

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