Did you know that roughly 65% of people worldwide experience some level of lactose intolerance after infancy? Milk products can trigger digestive discomfort, inflammation, and even skin problems, leading many people to avoid this food group altogether.
It might seem daunting at first, but with a little planning, you can enjoy a delicious and healthy diet without dairy–and without feeling deprived.
What happens when you stop eating dairy?
Cutting out milk products can have some impressive health benefits:
Digestive comfort
Even if you’re not lactose intolerant, milk proteins like casein–as well as the fat in milk products–can be difficult for some people’s digestive systems to break down.
As a result, dairy can contribute to symptoms like:
- Bloating
- Gas
- Diarrhea
- Constipation
Quitting dairy could relieve these symptoms, especially if you have lactose intolerance or irritable bowel syndrome (IBS).
However, researchers have not definitively linked dairy intolerance to IBS. So if you suffer from this condition, consult your healthcare provider to discuss additional treatment options.
Healthier skin
Some people notice clearer skin after starting a dairy-free diet. This may be due to an absence of casein and whey proteins in milk, which can increase insulin-like growth factor 1 (IGF-1) hormone levels.
Some research suggests IGF-1 increases higher sebum (oil) production, a factor in acne development.
More energy via reduced inflammation
While evidence is mixed, some studies indicate that large amounts of full-fat dairy–which is high in saturated fat–can lead to inflammation. So, eliminating this food group could combat this effect.
Reducing systemic inflammation can boost your energy levels by preventing inflammatory molecules from crossing the blood-brain barrier and disrupting the central nervous system.
Relief from allergies
Of course, if you’re allergic to dairy, avoiding it can prevent reactions and improve your overall well-being.
Going dairy free side effects
Despite these potential benefits, there are some important risks to keep in mind:
Nutrient deficiencies
Dairy is a primary source of:
- Calcium: Supports bone health and muscle function
- Vitamin D: Promotes calcium absorption
- High-quality protein: Builds and maintains muscle mass, among other critical bodily functions
When avoiding dairy, you’ll need to make sure you’re getting enough of these nutrients from other foods or supplements.
Added cost and limited availability of non-dairy substitutes
Dairy substitutes can be more expensive than dairy products, and may not be available in all grocery stores.
What to eat on a dairy free diet?
If you’re worried you won’t have enough to eat without dairy in your life, think again.
In addition to enjoying major food groups like animal protein (meat and eggs), produce, grains, and healthy fats, you can use the following swaps in many delicious recipes.
Milk substitutes
Skipping milk is easy with so many plant-based options available. For your morning cereal or coffee, try an unsweetened non-dairy alternative made from:
- Almond
- Cashew
- Oat
- Coconut
- Chia
- Hemp
- Rice
- Quinoa
Choose varieties with minimal additives for a healthier swap. Or, if you really want to avoid additives, you can make your own:
- Soak 1 cup of nuts or oats (2-8 hours for nuts, fewer for oats).
- Blend with 3 cups of water.
- Strain through cheesecloth or a fine mesh strainer.
- Add vanilla or cinnamon for extra flavor.
Non-dairy yogurt
Non-dairy yogurts are available at many grocery stores across the globe. They’re typically made from:
- Soy
- Coconut
- Almond
Top an unsweetened kind with fresh fruit and a handful of nuts for a delicious, dairy-free breakfast or snack.
Something to note is that soy yogurt tends to have more protein than coconut or nut varieties. So if you follow a plant-based diet, that’s one you may want to enjoy more often.
Dairy-free sandwich toppings
Cheese is an all-time favorite for many, and for good reason: it’s delicious. But there are dairy-free options made from nuts or potato starch that work just as well on sandwiches.
If imitation cheese isn’t your thing, try toasting your bread with a dairy-free butter or mayonnaise, and top it with creamy avocado.
Other calcium-rich foods
Again, since dairy is a major source of calcium, eliminating it means you’ll need to get this essential nutrient from other foods.
Luckily, there are plenty of great options to replace milk, yogurt, and cheese, such as:
- Sardines
- Tofu, soybeans, and soy milk
- Beans
- Chia seeds
- Almonds
- Dried figs
- Leafy greens
- Sweet potatoes
- Okra
Enjoying a healthy, dairy-free diet is more than possible. In fact, many populations around the world thrive without this food group.
The key is making sure you get plenty of essential nutrients like calcium, vitamin D, and protein from a variety of whole foods. With a little planning, you can feel your best and support your health in a big way–no milk products required.
References:
A re-appraisal of lactose intolerance – PubMed
The role of colonic metabolism in lactose intolerance – PubMed
Exploring the Links between Diet and Inflammation: Dairy Foods as Case Studies – PubMed
Is There a Correlation Between Irritable Bowel Syndrome and Lactose Intolerance? – PMC
Effects of Diet on Acne and Its Response to Treatment – PMC.
Nutritional management of lactose intolerance: the importance of diet and food labelling – PMC
Health-Related Aspects of Milk Proteins – PMC
Calcium – Health Professional Fact Sheet
Calcium and Vitamin D: Important for Bone Health | NIAMS
Interventions to improve calcium intake through foods in populations with low intake – PMC
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