You may have noticed that you suffer from bloating, gas, malabsorption, diarrhea or constipation after you consume cheese, yogurt or milk, which are signs that you may be intolerant to dairy. Some individuals' symptoms worsen as they get older because they cannot digest the lactose in dairy. If your ancestors came from Northern Europe, you are less likely to have an intolerance to dairy because milk and cheese were staples in your ancestors' diet.
Lactose
Lactose, the sugar found in milk, can be difficult for you to digest if your body does not contain enough lactase, which is the enzyme that breaks down lactose. You naturally produce less lactase as you age; therefore, you may have noticed that you are more intolerant to dairy as you get older. Pasteurization kills potentially harmful bacteria and microorganisms in milk, but it also denatures beneficial enzymes and kills beneficial microorganisms that help your body metabolize the lactose and proteins. This makes it more difficult for your body to digest dairy and can lead to dairy intolerance.
Casein
Casein is a protein in dairy products that may be difficult for your body to digest. Some individuals may not fully digest this protein into amino acids; therefore, the larger particles have negative, opioid-like effects in the brain. This effect is found in many children with autism. Itchy skin and digestive problems are side effects from a casein intolerance.
Foods to Avoid
You may immediately think of avoiding milk and cheese when you think of dairy. Remember that other products like yogurt, sour cream, ice cream, kefir, custard and any products made with dairy items should also be removed for a dairy-free diet. Many food products contain casein, which is used as a binding agent; therefore, check labels to make sure what you're eating does not contain casein. For example, certain processed food items like cakes contain casein.
Substitutes
You can find substitutes for milk that include soy milk, rice milk, cashew milk, almond milk, hemp milk, coconut milk and coconut cream. Ice cream can be made from coconut or hemp milk for those with a dairy intolerance.
Dairy-Free Foods
If you are trying to remove dairy from your diet, look for substitutes that do not contain milk, cheese, yogurt, ice cream, cream or sour cream. Eat primarily meats, vegetables, fruit, nuts and a moderate amount of grains.
Considerations
When you consider removing dairy from your diet, remember that lactose-free products are not the same as dairy-free food products. Remove all products containing dairy, not just food items with lactose, if you are intolerant to dairy. If you are concerned about getting enough calcium in your diet, make sure to consume more dark green leafy vegetables, such as kale. You can also take a calcium supplement if recommended by your physician or dietitian.
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