Read on for the pros and cons of dairy in your diet. Below, we’ll explore different types of dairy, factors to look for in order to add the most benefits to your diet, and helpful tools to learn if dairy is right for you. You’re not alone. Approximately 65% of adults are genetically lactose intolerant, rising to 70-100% for folks of east asian descent. Lactose intolerance can also develop after damage to the small intestine, such as Crohn’s disease or Celiac disease. If you are lactose intolerant, you’re likely familiar with symptoms like bloating, gas, diarrhea or discomfort after eating dairy. However, different proteins in milk can cause different problems. According to Megan Fahey, M.S., R.D., CDN., the two main proteins found in milk are casein and whey, and the casein is made up of 2 main genetic types: A1 and A2. “When the A1 protein is digested, it produces a peptide called beta-casomorphin-7 (BCM-7), which has been linked with symptoms of stomach discomfort similar to those classically associated with lactose intolerance,” she says. To put it simply: Lactose intolerance involves the digestive system, while a dairy allergy involves the immune system, even though both can lead to similar feelings of stomach discomfort. While experimenting and listening to your body may be enough to determine a lactose intolerance or sensitivity, a doctor can also perform a breath or blood test to test your body’s ability to break down lactose sugars. Even mild allergies can be detected by a blood or skin test, performed by an allergist or doctor. Food sensitivity testing might be more helpful for some people than an elimination diet, as you can clearly see what you’re sensitive to on paper (which might make you more likely to adhere to it). And let’s not forget dairy’s original claim to fame: Calcium. While there are plenty of non-dairy sources for calcium, dairy products are a great source of bone-building minerals. Calcium is important both as children’s bones develop, and to prevent bone loss or accidental fractures4 as we age. Fermented dairy products like yogurts, kefir and cheese are also an accessible way to incorporate more gut-healthy probiotics in your diet. While the diverse array of bacteria used can make it difficult to study fermented dairy as a whole, some studies do show that populations who consume more fermented dairy also tend to have lower risks of cardiovascular diseases5. “Most modern European-type cattle produce milk containing A1 beta-casein,” says Fahey. “When working with clients to eliminate A1 beta-casein, I recommend incorporating goat, sheep, and buffalo milk for improved tolerance of a dairy-inclusive diet.” However, it’s important to note that some people will still be sensitive to goats milk if they have a general casein intolerance, so be mindful of what works best for your body! If you opt not to consume dairy, for health or other reasons, check out this guide to the best plant-based milk alternatives to simplify going dairy-free.
