Before you say goodbye to ice cream and mozzarella, here’s what you should know.
What to know before you give up dairy
Thinking about eliminating milk, cheese, butter, and other dairy products from your diet (God help you; I could never give up cheese!)? You’re not alone. Whether or not to give up dairy, and how to do it is one of the top questions Cynthia Sass, MPH, RD, is often asked. One possible reason why so many people are ditching dairy? It’s gotten the A-list stamp of approval from those in the spotlight, from Jessica Biel who says she “just feels better” when she doesn’t eat dairy, gluten, or wheat to the Kardashian family where the women claimed that by going dairy-free they lost over 11 pounds in two weeks. And I have to be honest here and say, “Who Cares” but unfortunately these are some of the most “prized” role models.
Many experts stress that quitting dairy is not something to be done spontaneously or without cause. “You don’t need to eliminate an entire food group unless there’s a legitimate reason,” says Keri Gans, RDN, a nutritionist based in New York City. That said, if you do decide to give up dairy, there are five side effects you might experience.
You could miss out on some essential nutrients
Before you swap out your 1% for almond milk, it’s important to remember that dairy products can be part of a healthy diet. After all, there’s a reason why the USDA recommends adults have three cups of dairy per day; milk, cheese, and yogurt are rich sources of vitamin D, protein, and calcium, a critical nutrient for bone health. “It’s important to know how to replace them [if you give up dairy],” Sass says. If you’ve decided to eliminate dairy, work with a dietitian nutritionist (RDN) to create a diet plan that still includes plenty of these nutrients. “It’s not to say that someone who gives up dairy can’t get enough vitamin D and calcium, but it’s not as easy,” says Gans.
Dark leafy veggies, such as kale and collard greens, and fatty fish like sardines and canned salmon are good non-dairy calcium sources. Certain brands of plant-based milk and orange juice are also fortified with calcium and vitamin D, Sass notes, although “they’re low in protein so you may need to bump up your intake of foods like eggs, pulses, or salmon to maintain your total protein intake.” If you’ve eliminated dairy and are having trouble finding calcium and vitamin D alternatives that you enjoy, meet with an RDN to discuss whether or not you should start taking a supplement.
You might lose weight
Wanting to lose weight is often cited as the main motivation to cut out dairy, and Sass acknowledges that doing so may help you shed pounds. “I have had clients reduce body fat after giving up dairy,” she says. An important caveat, though: Weight loss after eliminating dairy “is often due to how they consumed it [before], how much, and in what form,” Sass explains. If pizza, mac and cheese, and grilled cheese sandwiches were your go-to meals, and you replaced them with lean proteins, whole grains, and fresh produce, then yes, you’d probably see the numbers on the scale drop.
“It’s not dairy itself, it’s the way it’s being consumed,” says Gans. In fact, research suggests that full-fat dairy, in particular, may actually aid weight loss. In an extensive 2016 study in the American Journal of Nutrition, researchers found that women who consumed higher quantities of high-fat dairy products had an 8% lower risk of being overweight or obese. One possible explanation: Full-fat dairy contains more calories, which may keep you feeling satiated for longer, and less likely to reach for known weight-gain culprits like sugar and refined carbs.
You could feel less bloated
“When people inquire about giving up dairy, it’s usually because they’re feeling bloated,” says Gans, adding that the culprit is almost always lactose intolerance. People with this condition can experience bloating and gas, plus severe stomach pain, diarrhea, and cramps when they consume dairy products. The reason: Lactose intolerant folks do not produce enough lactase, an enzyme that’s important for breaking down a type of sugar called lactase found in milk products. However, “not everybody with lactose intolerance needs to 100% remove dairy from their diet,” Gans says. Cutting back on your overall intake, or consuming dairy products along with other foods (such as cereal with milk instead of ice cream by itself) may be enough to ease symptoms.
If you have a condition that damages the digestive tract, such as Crohn’s disease or celiac disease, you may also get relief from inflammatory bowel disease (IBD)–like symptoms when you cut back on dairy.
Your skin might clear up
Some may swear that going dairy-free helps the fight blemishes, but the relationship between diet and acne is an ongoing source of debate among dermatologists. Research stretching back to the 1940s suggests at most a weak link between dairy consumption and breakouts. However, some experts believe the hormones in milk products could play a role in exacerbating hormonal acne, and many people do report clearer complexions when they give up these foods. The American Academy of Dermatology recommends noting any food triggers that seem to aggravate the skin and cutting back with the help of an RDN to make sure you’re still eating a balanced diet.
Other skin conditions may improve, too
There’s no scientific evidence to back up claims that dairy aggravates skin conditions. That said, some people with eczema and psoriasis report fewer symptoms after they cut back or entirely eliminate dairy. In general, when skin is acting up, an RDN may recommend an elimination diet to help pinpoint the offender. Dairy is considered one of the most common food allergens (along with wheat, eggs, soy, fish, shellfish, tree nuts, and peanuts), and is usually one of the groups excluded in such a diet. After a few weeks, food groups are added back to see which one is triggering inflammation.
The bottom line: Cutting out dairy is not a guaranteed fix for those with psoriasis and eczema. However, if you’re experiencing a sudden flare of symptoms, it may be worth trying an elimination diet to find out if a particular food is to blame; However, consult an RDN before attempting this diet.
Nutrition Daily Nugget
Drink Warm Lemon Water! Drinking a glass of warm lemon water in the morning will start your day off right! You’ll get a boost of vitamin C, clean out toxins from your body and keep your digestion system on track.
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