Is dairy making you sick?
As I’ve said before, dairy is a controversial issue – and in this blog, we will look more at the health concerns and benefits of dairy versus the animal welfare and environmental problems that social justice groups have brought up.
Are milk allergy and lactose intolerance increasing?
In reality, lactose intolerance has always been a common problem for most people – an estimated 60 – 70% of the world’s population is lactose intolerant. Health professionals have also seen an increase in dairy milk allergies and sensitivities – making people question whether they need to include dairy in their diet.
Recent research has shown that lactose intolerance has existed for centuries, and people still consume milk, even with all the uncomfortable side effects. Milk allergies and milk sensitivities are increasing, however, and it could be more related to the proteins expressed in our milk, the diet of the cows producing milk, and the lack of genetic diversity in the animals.
Why is dairy such a big part of our diet?
The USDA food pyramid was king in my childhood – early 90’s to 2000s. The dairy group was at the top, with a recommendation of 2 – 3 servings from this group daily. Food corporations have some of the best lobbyists around and often incentivize and cherry-pick research to get their food and products recommended on the government food chart. This impacts what foods and recommendations are pushed to the public. However, this is more than just a strategy used by food corporations- see big business, tech, environmentalists, and oil/gas groups. This lobbying and selective research are why dairy is prevalent in our diet today.
Another reason is that historically, dairy was used as a part of infants’ survival when a mother couldn’t produce enough breast milk and a wet nurse wasn’t available. Milk is also a great source of protein, vitamin K2 and minerals like calcium, potassium, zinc, and selenium. It has played an important nutritional and cultural role in people’s diets throughout history, even if it wasn’t well digested. In a previous blog post, you can read more about dairy and things to consider when choosing to have it in your diet here.
What should you do with lactose intolerance or a milk sensitivity/allergy?
The best thing to do is get the right testing and/or follow a planned specific elimination diet.Three different types of testing are used to determine if you have lactose intolerance: stool acidity test, hydrogen breath test (most common), and lactose tolerance test.
You also will have symptoms like bloating, gas and diarrhea after eating dairy, so keep a mindful food journal to help determine when and what signs you experience after eating dairy. You can read more about mindful food journaling here.
A true milk allergy is IgE antibody-based, and you will notice a significant symptom immediately after eating dairy – like swelling or a rash developing. Other mechanisms, like IgG, IgM, T-Cells, etc., can be involved in milk sensitivities. The symptoms from their mediator response can come on later, last longer, and are usually less severe than an IgE reaction.
How do you change your diet if you have lactose intolerance or milk sensitivity?
Most individuals with lactose intolerance and dairy sensitivity can tolerate a dose level of milk in their diet. Depending on the dairy product, different levels of lactose and other milk proteins will be more prevalent, which can determine how you tolerate cheddar cheese vs. ice cream vs. whole milk. If you have lactose intolerance, you can take a lactase enzyme (over-the-counter) before a meal or try lactose-free products.
If you have a milk sensitivity or allergy, taking probiotics and supplements like glutamine can help improve and restore your gut health and microbiome and possibly lead to a better tolerance of dairy products.
However, the gold standard for milk sensitivity is following a thorough and precise elimination diet that targets the different types of dairy you are sensitive to based on immune mediator results. This type of testing and diet protocol allows you to improve your symptoms (most of my clients see an improvement of 70% or more with their symptoms) and build back your diet to something sustainable long-term.
Whether you choose to have dairy in your diet needs to be based on your health and lifestyle needs, and you should focus on a plan that works long-term for you and your family. Food should not be something that is feared but enjoyed.
References:
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https://www.isitcowsmilkallergy.co.uk/about-CMA/what-is-CMA/types-of-cows-milk-allergy/https://www.healthline.com/health/how-long-do-lactose-intolerance-symptoms-last#other-food-intoleranceshttps://www.contemporarypediatrics.com/view/increase-in-food-allergies-signals-similar-rise-in-cow-s-milk-allergy
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3354280/
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https://www.ncbi.nlm.nih.gov/books/NBK562228/#:~:text=Type%20I%3A%20reaction%20mediated%20by,reaction%20mediated%20by%20cellular%20response
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https://www.nowleap.com/the-patented-mediator-release-test/
