What's wrong with dairy + dairy alternatives

Many people struggle with digesting dairy, but the reasons go beyond simple lactose intolerance. While some can tolerate dairy, a significant portion of the population may develop digestive and systemic issues when consuming it.

These are the reasons why dairy is problematic for many people

  1. Lactose Intolerance

    Genetically, most people lose the ability to digest lactose—the sugar in milk—after infancy. This is because the enzyme lactase, which is needed to break down lactose, often diminishes after babyhood. For those who continue drinking milk as adults, this can result in bloating, gas, and diarrhea due to the lactose fermenting in the gut.

  2. Casein Sensitivity

    While lactose intolerance gets the spotlight, casein, the primary protein in milk, can also be problematic. Casein is difficult to digest for many people and is known to cause immune reactions that mimic those of gluten sensitivities. For those with digestive issues like leaky gut, IBS, SIBO, or gluten, corn, or soy intolerances, avoiding dairy can provide relief. Casein can cross the damaged gut lining and trigger inflammation, worsening these conditions.

  3. Dairy & Gut Health

    If you experience intestinal permeability (leaky gut), the partially digested proteins from foods like dairy can pass through the gut lining into the bloodstream. This can trigger your immune system, leading to inflammation. Over time, your immune system may tag these proteins as hostile resulting in food sensitivities or even allergies. Over time, this immune response can contribute to autoimmune diseases.

    In cases of SIBO, candida or other gut infections, dairy can further feed harmful bacteria and pathogens, exacerbating bloating, diarrhea, and digestive discomfort. Dairy is a common trigger for gut infections (overgrwoths and invasions) and dysbiosis (imbalances), where the balance of good and bad bacteria in your gut is disrupted.

  4. Dairy & Skin Issues

    Skin conditions like acne, eczema, and psoriasis are often linked to inflammation in the body. Dairy, particularly through its impact on gut health, can trigger or worsen these skin problems. For instance, casein and lactose may cause inflammation that manifests as breakouts or flare-ups of eczema and psoriasis. Some individuals, like myself, notice skin reactions like eczema in specific areas (like eyebrows) after consuming dairy. This is often tied to underlying gut issues.

  5. Dairy, Inflammation & Autoimmune Conditions

    The connection between dairy and autoimmune diseases is increasingly recognised. The inflammation triggered by casein and lactose, combined with the immune response to gut permeability, can drive autoimmune reactions. Conditions like Hashimoto’s thyroiditis, rheumatoid arthritis, and other autoimmune disorders can be aggravated by dairy due to the inflammatory response it triggers.

  6. Antibiotics & Sterilization in Dairy

    Most commercially available dairy, especially in countries like the Australia and the US, contains traces of antibiotics used in the animals that produce milk. These antibiotics can disrupt the delicate balance of bacteria in our gut, leading to poor digestion and even antibiotic resistance over time.

    Furthermore, pasteurization, which sterilizes dairy, kills off the beneficial bacteria found in raw milk, depriving us of potentially helpful probiotics. Raw dairy is not a safe option for everyone, but even in Australia, raw dairy undergoes cold pressing, which may alter the fats in it, potentially making them inflammatory.

  7. GMO Rennet & Dairy Production

    In non-EU countries like the U.S. and Australia, dairy is often made using GMO rennet, an enzyme that helps milk clot during cheese-making. There are concerns that genetically modified enzymes may carry bacterial toxins, allergens, or contaminants that could negatively impact our gut microbiome. A healthy gut microbiome is essential for good health, and any disruption to its balance can lead to inflammation and digestive issues.

  8. Glyphosate & GMO Grains in Dairy Production

    Many dairy animals are fed GMO grains, which are often treated with glyphosate (the active ingredient in Roundup). Glyphosate has been shown to damage beneficial gut bacteria, contributing to poor gut health. Consuming dairy from animals fed these grains could potentially expose us to harmful levels of glyphosate, exacerbating gut issues and inflammation.

  9. Hormones in Dairy

    Many dairy products, especially in non-EU countries, contain traces of growth hormones like rBGH (recombinant bovine growth hormone) used to increase milk production in cows. This hormone can elevate insulin-like growth factor (IGF-1) in humans, which is linked to an increased risk of certain cancers (e.g., breast, prostate) and other hormone-related conditions. Additionally, these hormones may contribute to acne and other skin issues by stimulating excess oil production.

  10. Dairy & Calcium Myths

    One of the main reasons people consume dairy is for its calcium content. However, research suggests that high dairy consumption doesn't necessarily correlate with better bone health. In fact, countries with lower dairy consumption (like Japan and parts of Africa) have lower rates of osteoporosis. Calcium is important, but it can be sourced from leafy greens, nuts, seeds, and fortified plant-based milks without the inflammatory effects of dairy.

  11. Immune & Inflammatory Response

    Dairy products are linked to an immune and inflammatory response, especially for those with pre-existing conditions. Inflammation is a key driver behind many chronic diseases, including heart disease, diabetes, and autoimmune disorders. Reducing inflammation, by eliminating dairy for some people, can alleviate pain, swelling, and other symptoms associated with inflammatory conditions.

Summary

If you experience any form of digestive issues such as IBS, IBO, bloating, constipation, or have autoimmune disease, skin issues, or even food intolerances, eliminating dairy could help. Trial this for 2 weeks and see.

Dairy contains both lactose and casein, which are hard to digest, especially for those with gut health problems or sensitivities.

Moreover, many commercial dairy products contain antibiotics, GMOs, and glyphosate, all of which can further harm your gut and contribute to systemic inflammation.

For those seeking to heal from these conditions, reducing or eliminating dairy may support gut healing, reduce inflammation, and improve overall health.

DAIRY ALTERNATIVES

Milk

  • Almond Milk

  • Coconut Milk

  • Oat Milk - high fructose

  • Cashew Milk

  • Hemp Milk

  • Rice Milk

  • Macadamia Milk

  • Soy Milk - choose organic and non-GMO.

  • Pea Milk

Yoghurt

  • Coconut Yogurt

  • Almond Yogurt

  • Soy Yogurt

  • Cashew Yogurt

Cheese

  • Cashew Cheese

  • Almond Cheese

  • Nutritional Yeast - ensure it doesn’t contain folic acid

  • Coconut-Based Cheese:

  • Soy-Based Cheese - choose organic and non-GMO.

Butter

  • Coconut Oil

  • Avocado Oil

  • Olive Oil

  • Nut Butters - almond, cashew or peanut

Cream

  • Coconut Cream

  • Cashew Cream

  • Silken Tofu

Ice Cream

  • Coconut Milk Ice Cream

  • Almond Milk Ice Cream

  • Cashew Milk Ice Cream

  • Banana-Based Nice Cream

Protein Alternatives to Whey/Casein

  • Pea Protein

  • Hemp Protein

  • Brown Rice Protein

  • Pumpkin Seed Protein

Sources

1. Lactose Intolerance and Genetics
- Swagerty DL, Walling AD, Klein RM. "Lactose Intolerance” American Family Physician 2002.
- Campbell TC, Campbell TM. The China Study. BenBella Books, 2005.

2. Casein Sensitivity and Gluten-Like Reaction
- Shattuck B, et al. "Gluten Sensitivity and Cross-Reactivity: The Hidden Link Between Dairy and Gluten Intolerance." Journal of Nutrition and Metabolism. 2016.
- Perlmutter D. Grain Brain. Little, Brown and Company, 2013.

3. Dairy and Gut Health (Leaky Gut, IBS, SIBO)
- Fasano A. "Zonulin, Regulation of Tight Junctions, and Autoimmune Diseases." Annals of the New York Academy of Sciences 2012.
- Dr. Amy Myers. The Autoimmune Solution. HarperOne, 2015.

4. Dairy and Skin Conditions (Acne, Eczema, Psoriasis)
- Di Landro A, et al. "Relationship Between Dairy Intake and Acne in Adolescents." Journal of the American Academy of Dermatology. 2012.
- Fuhrman J. Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free. HarperOne, 2012

5. Dairy and Autoimmune Diseases
- Riccio P, Rossano R. "Diet, Gut Microbiota, and Immune System in Multiple Sclerosis and Other Autoimmune Diseases." Nutrients. 2019.
- Ballantyne S. The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body. Victory Belt Publishing, 2014.

6. Antibiotics and Pasteurization in Dairy
- Landers TF, et al. "A Review of Antibiotic Use in Food Animals: Perspective, Policy, and Potential." Public Health Reports. 2012.
- Dr. Josh Axe. Eat Dirt. Harper Wave, 2016.

7. GMO Rennet and Dairy Production
- Bøgh KL, Madsen CB. "Food Allergens: Is There a Correlation Between Stability to Digestion and Allergenicity?" Critical Reviews in Food Science and Nutrition. 2016.
- Seneff S, Wainwright G. The Toxic Legacy of Glyphosate. Chelsea Green Publishing, 2021.

8. Glyphosate and GMO Grains in Dairy Production
- Samsel A, Seneff S. "Glyphosate, Pathways to Modern Diseases III: Manganese, Neurological Diseases, and Associated Pathologies." Surgical Neurology International. 2015.
- Dr. Mark Hyman. Food: What the Heck Should I Eat?. Little, Brown and Company, 2018

9. Hormones in Dairy (rBGH and IGF-1)
- Collier RJ, Bauman DE. "Update on Bovine Somatotropin Use in Dairy Industry." Journal of Dairy Science. 2014.
- Dr. John McDougall. The Starch Solution. Rodale Books, 2012.

10. Calcium and Bone Health Myths
- Feskanich D, Willett WC, et al. "Milk, Dietary Calcium, and Bone Fractures in Women: A 12-Year Prospective Study." American Journal of Public Health. 1997
- Dr. Neal Barnard. The Cheese Trap. Grand Central Life & Style, 2017.

11. Dairy and Immune/Inflammatory Response
- Vieira AT, et al. "Gut Microbiota and Inflammatory Bowel Disease: A General Overview." The Gastroenterologist. 2014.
- Dr. Will Bulsiewicz. Fiber Fueled. Avery, 2020.

FAMILY HEALTH, FOOD AS MEDICINE, GENERAL HEALTH, GUT HEALTH, HORMONES, IMMUNITY, SKIN, AUTOIMMUNITYGutsy by Nutritiondairy, dairy free, allergies, food sensitivitiesComment