There is a lot of controversy surrounding dairy and it is still unclear whether it’s good or bad for you. Although dairy product provide certain nutrients, many people are intolerant to dairy and find they feel better when they eliminate it from their diets. Lactose intolerance is estimated to affect about 75% of the world’s population and this is thought to be an adaptive response to not drinking breastmilk past infancy. Dairy contains a protein called lactose which is broken down by the enzyme lactase. Most people lose this enzyme as adults while others have adapted to continue producing it. People with lactose intolerance notice digestive symptoms when they consume dairy. These symptoms include nausea, vomiting, diarrhea, gas, bloating and abdominal pain shortly after eating dairy products. Some people with lactose intolerance can eat dairy products if they take a lactase supplement. People who do not tolerate dairy even when ingesting lactase enzymes may be reacting to one of the other proteins in dairy including whey and casein. 

These reactions support the argument that humans are not meant to consume dairy. We are the only animal that consumes the milk of another animal. We are also the only mammal that consumes milk beyond infancy. Cow’s milk in particular seems to be more of an issue than goat or sheep’s milk. The nutrients in cow’s milk is meant to turn a calf into a half-ton mammal! This is very different than the nutrition profile that humans require which is another argument for why some people can’t tolerate it.

Agricultural practices also influence the quality of the dairy we consume. Many dairy products come from grain-fed animals that are exposed to hormones, antibiotics, pesticides and other chemicals. Dairy products undergo lots of processing to make them safe for human consumption. This changes the make-up of dairy molecules and may further explain why some people feel better removing it.

What are the symptoms of dairy intolerance?

Dairy intolerance can cause many symptoms. Digestive symptoms such as abdominal pain, gas, bloating, diarrhea and constipation are common. Other systems can also be affected and symptoms can include headaches, asthma, poor immune function, skin conditions, sinus congestion, fatigue and mental health concerns. These symptoms should improve after removing dairy and will likely return when dairy is reintroduced. 

What foods contain dairy?

Dairy is found in milk, yogurt, cream, cheese, butter and ice cream. Hidden sources of dairy include products that contain whey, casein, modified milk ingredients and ingredients that include “lact“ such as lactulose, lactoglobulin and lactalbumin. 

How can I replace dairy in my diet?

There are many alternatives to dairy available in most grocery stores. Health food stores are another great resource, especially for specialty items, but tend to be more expensive. Rice, oat, almond or coconut based products are widely available and generally replace dairy products very well in everyday cooking and baking recipes. Vegan products will also be dairy-free since dairy is an animal product.

How do I know if I have a dairy intolerance?

If you suspect you are intolerant to dairy, a modified Elimination Diet can help you determine how it affects you as an individual. By eliminating dairy from your diet for a period of time, you can establish a new baseline for your health. You will remove the inflammation that dairy may be causing in your body and the symptoms associated with that inflammation should improve as well. If your symptoms return when you reintroduce dairy, it is very likely you have a dairy intolerance!