There is a lot of talk about whether dairy is good for you or not. For many people though, consuming dairy can cause a range of different symptoms, from sinus congestion, to skin conditions and even digestive issues. In this month’s newsletter, we take a look at five benefits of a dairy-free diet.

What is Dairy?

The primary sources of dairy include milk, cheese, butter, cream, yogurt, ice cream, chocolate and whey. The two main components of dairy that can affect your health are lactose, which is the sugar in dairy, and casein, which is the protein in dairy.

Lactose intolerance is a common condition that can cause a range of digestive symptoms. Some people are sensitive to lactose, whilst others are intolerant, meaning that they have to avoid lactose completely.

However, casein can cause just as many problems, and in some cases, is more of an issue than lactose. A large number of people are sensitive to casein without even realising it.

Dairy is highly inflammatory and can cross the barrier protection systems in the body. It particularly affects the gut wall and can contribute to conditions such as leaky gut. Poor gut health can lead to various skin conditions such as eczema, which is a common condition attributed to excessive dairy intake.

There are many benefits of a dairy-free diet, but here are five of the more common benefits from reducing or eliminating dairy.

1. Less Bloating

Bloating is a common complaint among people with dairy sensitivities and intolerances. Inadequate protein digestion, an inability to break down sugar and carbohydrates fully, and imbalances in gut bacteria can all be caused by dairy. This can lead to excessive gas in the intestines and ultimately bloating. Eliminating dairy can help get rid of that bloated stomach for good.

2. Better Respiratory Health

Excessive milk consumption has long been associated with increased respiratory tract mucus production and asthma. Research shows that A1 milk stimulates mucus production from gut and respiratory tract glands.

Although the research on whether or not milk consumption leads to mucus production is mixed, respiratory symptoms are often reported by people with dairy sensitivities and intolerances, so avoiding dairy can be beneficial for those that suffer from respiratory symptoms.

3. Improved Digestion

An estimated 75% of the world’s population has some degree of lactose intolerance. Dairy is a key trigger of IBS symptoms and other digestive conditions, such as cramps, stomach pain, bloating, gas, diarrhoea and nausea. Sticking to a dairy-free diet guarantees that you avoid the digestive symptoms that millions of people suffer from every day.

4. Clearer Skin

There’s significant data supporting the role of dairy consumption in the development of acne. A 2010 study published in Clinics in Dermatology indicates that milk contains anabolic steroids, as well as growth hormones, that add to the potency of milk as a stimulant of acne. Going dairy-free can help you treat acne naturally without taking medications or using chemical-laden face washes.

5. Decreased Oxidative Stress

Research published in BMJ found that high milk intake was associated with higher mortality in one cohort of women and in another cohort in men, and with higher fracture incidence in women.

Researchers suggest that a high intake of milk might have undesirable effects because milk is the main dietary source of D-galactose, which influences the process of oxidative stress and inflammation.

Experimental evidence in several animal species indicates that chronic exposure to D-galactose is damaging to health. Even a low dose of D-galactose induces changes that resemble natural aging in animals, including shortened life span caused by oxidative stress damage, chronic inflammation, neurodegeneration and decreased immune function.

What are the Alternatives to Dairy?

Going dairy-free isn’t as hard as it sounds. Some common substitutes for milk include goat milk, coconut milk, almond milk or rice milk. Soy milk can be harmful to the body, and oat milk may contain gluten, so it is best to avoid these milks too.

Ghee is a great alternative to butter. It has a high smoke point, and although it contains dairy proteins, the process of clarification changes the chemical makeup, making it suitable as an alternative to dairy for most people.

Coconut yogurt can be used as an alternative to yogurt, dairy-free gelato can be substituted for ice cream, and pea protein can be used instead of whey protein.

Reducing or eliminating dairy can have a significant impact on your health by reducing or alleviating the symptoms created by dairy. Many people also report a much greater feeling of general well being by avoiding dairy. Give it a try today and experience the difference for yourself.

Source: https://draxe.com/nutrition/dairy-free-diet