Is it dairy free?

NZ$0.00 inc. GST

How to easily and confidently identify dairy on food labels.
From lactose free, A2 and plant-based milks to my simple four-step label-reading process, this easy to use, interactive online guide will arm you with the information you need to go truly dairy-free. It’s a must for anyone living with cow’s milk allergy or intolerance.

Suitable for Australians and New Zealanders.

Learn more


This guide is suitable for you if you live in Australia or New Zealand. As well as being written by an Associate Registered Nutritionist (NSNZ), it’s been independently reviewed by:

  • Rebecca Bruce, NZ Registered Dietitian
  • Molly Warner, Australian Accredited Dietitian
  • Allergy NZ
  • Health Navigator NZ.

Milk can be found unexpectedly in all sorts of foods and drinks, making being truly dairy-free difficult without the right knowledge at your fingertips. If you or your child has a milk allergy or intolerance, it’s important not to make mistakes with your food choices. Rest assured, identifying milk on a food label can be easy and I’m here to show you how. In as little as 30 minutes, I’ll teach you how to quickly and confidently identify milk on a food label, so you can take the stress and confusion out of your supermarket shop. My online guide is interactive, easy to use and packed full of useful information — you’ll even have the chance to test your knowledge by practising on real-life packaging examples.

Learn about:

  • What dairy is and why it’s in so much of our food
  • Which foods are naturally milk free
  • The difference between lactose-free and milk-free foods
  • How A2 milk and milk from other animals fit into the picture
  • What nutritional factors to consider when selecting an alternative milk
  • Which words manufacturers use to describe milk on a food label (Food Standards Australia & New Zealand)
  • Why food additive numbers don’t need to be remembered, and allergens don’t have to appear in bold type
  • How recent changes to food laws will affect the way we read labels in the future
  • The Insides Guide’s simple, fail-safe, four-step label-reading process
  • And so much more….

In my previous work as a food scientist, it was my role to write the ingredients lists and allergen statements for the products I developed. When my daughter was found to have a cow’s milk protein intolerance, this knowledge helped me to confidently buy safe food for her. I wrote this guide so you can do the same for your family.

What people say about the guide:

🌸“I signed up to the ‘Is it dairy free?’ guide after reading about it in Allergy NZ newsletter. My son has multiple food allergies including dairy, and I got him to do the food labelling quiz as well. As a parent, I feel this section was especially valuable and will get the whole family to do it.” — Ann

More testimonials

After receiving your unique log-in via email, you’ll have 30 days in which to hop in and out of the guide as often as you like.