zig
0

Notifications

  • You're all caught up!

Non-Dairy Diet Benefits

by
author image Sarah Collins
Sarah Collins has a Bachelor of Arts in journalism from Penn State-University Park and formal education in fitness and nutrition. Collins is an experienced blogger, editor and designer, who specializes in nutrition, fitness, weddings, food and parenting topics. She has been published in "Arizona Weddings," "Virginia Bride" and on Gin & Pork and Bashelorette.com.
Non-Dairy Diet Benefits
If dairy products give you gas, it might be beneficial to cut them out. Photo Credit HandmadePictures/iStock/Getty Images

The U.S. Department of Agriculture recommends daily consumption of 2 to 3 cups of dairy products, which can include milk, yogurt and cheese, as part of a balanced diet. Regularly eating dairy, however, isn't necessarily right for everyone -- and you might benefit from a nondairy diet.

Lactose Intolerance

If you suffer from bloating, diarrhea or gas after eating or drinking dairy products, you might be lactose-intolerant. Those with this condition -- who are more likely to be African-American, Hispanic, American Indian or Asian-Americans, says the National Digestive Diseases Information Clearinghouse -- are unable to properly digest lactose, the primary sugar in dairy products. Although you can take a lactase enzyme supplement prior to eating dairy to manage your painful symptoms, you can also benefit from a nondairy diet to reduce painful gas, bloating, nausea, diarrhea and abdominal pain.

Menstrual Symptoms

Dairy intake boosts estrogen consumption, nutritionist Joseph Keon told the "Chicago Tribune," because cows may be milked when hormone levels are highest. In turn, this can increase painful menstrual symptoms such as cramping. He explains that estrogen builds up the lining of the uterus, which releases prostaglandins when it sheds during your period. Those chemicals are responsible for painful menstrual cramps. If your period symptoms make you dread your time of the month, you might benefit from cutting out dairy.

You Might Also Like

Clear Skin

Dairy could aggravate skin conditions such as acne, so you might benefit from clearer skin by cutting it out of your diet. A study published in 2005 in the "Journal of the American Academy of Dermatology" determined there is a link between milk consumption -- skim or otherwise -- and acne. Researchers hypothesized this is due to the hormones and bioactive molecules in milk. Additionally, a review of studies published in 2010 in "Skin Therapy Letter" looked at 21 studies and six clinical trials, concluding that there is a positive association between cow's milk and acne.

Sources of Nutrients

Dairy products are a rich source of calcium, vitamin D and potassium, so if you cut them out of your diet, you need to obtain those nutrients elsewhere. Vitamin D is found naturally in salmon and other fatty fish and through fortification of breakfast cereals. Get plenty of potassium by eating bananas, avocados, potatoes, tomatoes and mangoes, as well as calcium through dark green leafy vegetables, almonds, beans and canned salmon.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media