What to eat on a dairy-free breastfeeding elimination diet?

Eliminating dairy while breastfeeding can feel daunting, but there are many nutrient-dense options available. Focus on staples like oats, nut butters, tofu, roasted makhana, nuts, and seeds for snacks. Replace dairy milk with almond or oat milk, and swap paneer for extra-firm tofu in your meals. Remember that many traditional dishes like idlis, dosas, and vegetable-based curries are naturally dairy-free; focusing on whole foods rather than strictly relying on processed vegan substitutes can make the transition easier.