Dairy – and all the things – cheese, yogurt, ice cream, etc.. – I honestly love it. It is delicious. It is packed with nutrients like potassium, calcium, and (whole fat) vitamin K2. Cultured dairy products contain excellent probiotics that are sooo beneficial to your gut and immune health. That being said, there are some things that you should take into consideration about dairy to determine if its the right food for you.
Health Benefits of Dairy (besides calcium)
Potassium
Dairy is an excellent source of potassium, and most of us do not get enough potassium in our diet. A low potassium intake in your diet is linked to an increased risk of depression and mental health disorders – add that with the stress in the world nowadays, and you have a terrible combination. ⠀
On the positive side of things, increasing your intake of potassium-rich foods has been shown to reduce your risk of stroke, heart disease, and high blood pressure. ⠀Dairy can play an important roll in this if it is tolerated well by the individual.
Vitamin K2
Vitamin K2 has been previously an overlooked, yet crucial vitamin that is essential for bone health and overall mortality. In summary, Vitamin K2 makes sure that the calcium goes where it is needed – mainly to our bones versus calcification of our blood vessels and our kidneys. It also has some potential immune and anti-inflammatory properties. Whole fat, grass-fed dairy is a good source of Vitamin K2 and is the type of dairy my kids consume and tolerate well.
Probiotics
Yogurt and Kefir boast some of the best probiotics out there for our health. Studies have shown that bacteria found in fermented dairy products can help with improved mineral absorption, as well as improving your gut and immune health. I recommend my clients try to find yogurt with at least five different strains of bacteria for improved health and LIMITED or NO added sugar/sweetener. It’s best if you buy plain options and add in the sweetener/fruit of your choice. A lot of sugar or sweetener added to dairy products can actually hinder its health benefits.
Health problems associated with dairy
But, many of my clients – myself included – don’t tolerate dairy very well. They may have an immune-mediated response to dairy (meaning the immune system is involved) like an allergy or a sensitivity. Food sensitivities can cause a variety of symptoms and problems in people if left unchecked.
Some individuals may have an intolerance to the sugar found in milk (lactose intolerance). This means that their body does not make enough of the enzyme (lactase) to break down the sugar found in milk – which leads to uncomfortable side-effects.
For a brief refresher on food allergies, food sensitivities, and food intolerances see below:
There are three main types of adverse food reactions in people: Food Allergies, Food Sensitivities, and Food Intolerances. These reactions can be categorized into two different categories: Immune-Mediated or Non-Immune Mediated.
IMMUNE-MEDIATED
Food Allergies are what people most commonly think about when it comes to adverse food reactions. These are IgE antibody-based – and the result can be pretty severe. Think of hives, swelling, or anaphylaxis (yikes!). Some common food allergens are peanuts, wheat, soy, milk, fish, tree nuts, and shellfish.
Food Sensitivities in people, however, don’t produce as significant nor as severe symptoms. Some individuals with food sensitivities experience gastrointestinal issues (like diarrhea) or excess mucus production and sinus issues. Food Sensitivities can even cause vague symptoms like brain fog, fatigue, fevers, and pain. These symptoms are caused by mediators -like histamine, cytokines, and prostaglandins- that is a product of your immune system. Research has found that food sensitivities are connected to chronic conditions like Irritable Bowel Syndrome, Migraines, Fibromyalgia, and Chronic Fatigue. Food sensitivities also have been found to play a role in auto-immune disorders like Rheumatoid Arthritis, Crohn’s, and Ulcerative Colitis.
NON-IMMUNE MEDIATED
Ever eat that big bowl of ice cream and have immediate gas or abdominal pain? You might be lactose intolerant, which happens when your body produces very little to NONE of the lactase enzyme. Lactose is the main form of sugar found in dairy products. When we consume lactose with little or no lactase available, uncomfortable symptoms (like bloating, cramping, and diarrhea) can often occur. Instead of being digested by our bodies, the lactose is digested by the bacteria found in your gut. These bacteria then produce by-products like hydrogen and methane gas. Lactose intolerance is an example of a Non-Immune Meditated reaction to food.
Dairy can be complicated.
The breed, the diet of the animal, and the processing of the dairy product all play a roll in what proteins will be present in its milk. Most conventional dairy cows produce A1 casein, which is associated with inflammation in a lot of people. Other breeds of cattle produce A1/A2 or A2 casein (as well as sheep and goats), and this A2 casein can sometimes be better tolerated, and not cause inflammation.
Yogurt, cheese, and regular fluid milk are all going to have different proteins expressed in the final product – so really, who tolerates what is based on the PRODUCT and the INDIVIDUAL. Which is why blanket food and diet recommendations DO NOT WORK for most people.
So what should you do if you think you may not tolerate dairy well?
- Find a Registered Dietitian who knows the right tests to order and the right foods to substitute in your diet to make sure you are covering all your basics. You want to make sure you are eating/drinking the best foods for YOUR body – not a generic diet or elimination diet plan – that is a one-size-fits-all approach. Many people have a dose-dependent sensitivity to dairy. Meaning, they may be able to tolerate a specific dairy product a few times a week or a few times a month with no relapse in symptoms.
- Try eliminating it from your diet and see how you feel. Learn how to do a mindful food journal too. The mind/body connection is powerful and is a useful tool to help you get to the root cause of your health issues. You also want to make sure you do an elimination diet the right way if needed. Need Help – see 1. and apply to work with me!
- If you choose to drink a plant-based milk product – make sure it is a good one. My favorite is plant-based milk/drink is Pea Milk (#notanadd) to drink, and oat milk to use in cooking and baking. I tried to avoid rice milk as we already get so much rice in our diet at home by being gluten-free.
Various plant-based milk and ingredients pictured. Which ones have you tried? Variety – with all foods.
Foods like dairy, corn, soy, and wheat are already added ingredients to so many of the processed foods we eat and buy every day – its no wonder so many people have food allergies or food sensitivities to these food products. That’s why its important to have a variety of whole foods in your diet! Choose different types of dairy – fermented, cultured, etc. Choose a variety of different vegetables and fruits daily. But remember, ALWAYS included foods you love in your diet regularly, too – because food is more than fuel and nutrients – it’s enjoyment. And to implement sustainable health practices for long -term benefit – you have to choose things you enjoy.
