Going Dairy Free

What’s the Deal with Dairy?

Dairy is an extremely common food product in our modern-day diets. It is so common, in fact, it even has its own category in the recommendations given to us by the governing agencies on health promotion. Recently, however, people have begun to realize that there are downsides to dairy. These items, milk, cheese, yogurt, etc. have been praised for their high contents of calcium, protein, and low-GI carbohydrates. However, dairy products contain a unique sugar called lactose that a large portion of the population cannot properly digest. Production of dairy products also uses some controversial methods and may be negatively impacting our environment. A dairy-free diet avoids products that come from cow’s milk and instead substitutes them for items made from plants or plant products, such as nuts or soy. Individuals may choose to follow a dairy-free diet for many reasons, such as an intolerance to lactose, an ethical avoidance of animal products, or some other negative physical effect following the ingestion of dairy. While dairy can indeed be a strong source of calcium, an important nutrient in our diets, the downsides of ingesting dairy can be silently debilitating for certain individuals.

Who Should Go Dairy-Free?

            First and foremost, anyone who has an intolerance to lactose should be completely dairy-free. Individuals who are lactose intolerant do not have an adequate amount of enzyme lactase in the digestive system, which is necessary to break-down lactose ². Symptoms of lactose intolerance become present after the ingestion of dairy and include abdominal pain, bloating, and diarrhea ². A sensitivity to dairy products is also common in many individuals, even without the presence of lactose intolerance. For example, individuals with IBS or other gut-related disorders that affect the ability of the body to break down specific sugars may not have the ability to properly digest dairy products ². This can lead to symptoms that present similarly to lactose intolerance as well as inflammatory issues. Dairy intake has also been associated with conditions such as acne ³.

Who Should Not Go Dairy-Free?

            While individuals who are lactose intolerant or react poorly to the ingestion of dairy, there are many individuals who may greatly benefit from including dairy as a regular dietary staple. Dairy products inherently contain a high amount of calcium, which is an important nutrient for maintaining the integrity of bones and bone density, which helps in preventing osteoporosis or fractures. Individuals at risk for bone density issues, such as the malnourished or the elderly, may need dairy in their diets to ensure they have an adequate supply of bioavailable calcium. Individuals who have issues with blood pressure may also benefit from keeping dairy products in their diet, as a protein in dairy, called whey, has shown to have positive effects on the management of blood pressure, specifically in those who are also overweight or obese ⁴. Whey, along with casein proteins, also has shown to have a positive relationship with the reduction of adipose tissue ⁴. In general, those who are not lactose intolerant, do not have an inflammatory bowel condition, or do not have a sensitivity to dairy will not have any reason to remove it from their diets unless for ethical reasons.

Things To Keep in Mind

While you may need to avoid dairy to avoid any undesirable digestive or inflammatory symptoms, there are things you should keep in mind. Alternatives to dairy, such as soy milk or products made from nuts, may also be irritating to the body. Those with IBS or related digestive issues may have a microbiota population or issues with digestive enzymes that also impact the digestion of these plant-based products. Almonds, cashews, and soy all may be irritating to a poorly functioning digestive system. Additionally, these products can be more expensive to purchase than regular dairy products, so it is important if you are on a budget to find sources or stores that sell these products at a lower cost.

References:

1. 9 Dairy Free Milk Options.; 2018. https://animaloutlook.org/got-plant-milk-9-dairy-free-milks-to-try/.
2.  Deng Y, Misselwitz B, Dai N, Fox M. Lactose Intolerance in Adults: Biological Mechanism and Dietary Management. Nutrients. 2015;7(9):8020-8035. Published 2015 Sep 18. doi:10.3390/nu7095380
3. Juhl CR, Bergholdt HKM, Miller IM, Jemec GBE, Kanters JK, Ellervik C. Dairy Intake and Acne Vulgaris: A Systematic Review and Meta-Analysis of 78,529
4. Francesco Visioli, Andrea Strata, Milk, Dairy Products, and Their Functional Effects in Humans: A Narrative Review of Recent Evidence, Advances in Nutrition, Volume 5, Issue 2, March 2014, Pages 131–143, https://doi.org/10.3945/an.113.005025