Top 10 Benefits of Cutting Out Dairy

Dairy is not necessarily bad for you, but there may be benefits of cutting it out. A dairy-free diet can manage allergies and lactose intolerance, alleviate bloating, and improve acne.

Dairy may cause inflammation if you have inflammatory bowel disease (IBD) or lactose intolerance. You might eliminate all or certain dairy products to alleviate symptoms. It’s essential to replace nutrients that you may lose with a dairy-free diet. Dairy offers calcium, protein, and vitamins B12 and D to support bone health.

Breastfeeding may reduce the risk of cow’s milk protein intolerance (CMPI). CMPI causes the immune system to react to the protein in cow’s milk. It commonly affects infants and can damage their developing digestive system. Your infant may develop symptoms like diarrhea, nausea, stomach pain, and vomiting if they have CMPI.

You may eliminate dairy to avoid passing on the milk protein to your infant if you are breastfeeding. Talk to a pediatrician before going dairy-free if your infant has CMPI. They may also give you other suggestions on what to feed your infant.

You might not consume dairy simply because you do not like the taste of cheese, milk, yogurt, or other products. Research has found that taste is the leading attribute among consumers when purchasing milk. You might prefer the taste of milk alternatives, such as almond, coconut, oat, or soy milk.

You may cut out dairy to reduce your environmental impact. Research has shown that dairy production accounts for about 4% of greenhouse gas emissions. Greenhouse gases trap heat in the Earth’s atmosphere, which leads to climate change.

Cattle manure releases methane and nitrous oxide, both of which produce greenhouse gases. Nitrous oxide has been shown to be a more harmful pollutant than carbon dioxide.

Eliminating dairy products from your diet can help you lose and manage weight. Full-fat dairy products can be high in sugar and saturated fat.

Sugary foods and drinks are high in calories, which can contribute to weight gain if you consume too much of them. Saturated fat has also been shown to cause weight gain. Fats contain twice the number of calories per gram compared to carbohydrates and protein, with about 9 calories per gram.

People with inflammatory bowel disease (IBD) may have trouble digesting lactose, or a sugar in dairy products. IBD includes Crohn’s disease and ulcerative colitis, which cause inflammation in your digestive tract.

Eating lactose-free foods can prevent IBD flare-ups and reduce symptoms, such as:

• Diarrhea
• Nausea and vomiting
• Rectal bleeding
• Stomach pain

There’s no one-size-fits-all diet for IBD. Speak to a healthcare provider to identify what foods trigger your symptoms and what dairy products are okay for you to eat.

Eliminating dairy can be especially beneficial if you have a milk allergy or are lactose intolerant. A milk allergy is one of the most common allergies in children and adults. It prevents your immune system from functioning properly.

Removing dairy from your diet is often the only way to reduce symptoms like:

• Anaphylaxis, or a severe and life-threatening reaction that impairs breathing and reduces blood pressure
• Gas
• Hives
• Nausea or vomiting
• Stomach pain

You might have similar symptoms after eating dairy if you have lactose intolerance. Lactose intolerance happens if your body does not produce enough lactase. This enzyme your stomach uses to break down and digest lactose. You may avoid high-lactose foods to manage symptoms.

Eating dairy products may worsen acne, but the reason for this is unclear. Some evidence suggests that milk raises insulin-like growth factor 1 (IGF-1) levels. IGF-1 increases sebum (oil) production. Too much sebum clogs your pores, which causes acne breakouts.

No studies have shown that products made from milk, such as cheese and yogurt, cause acne. You may see an improvement in your acne if you reduce your dairy intake.

Research has shown that dairy products contain proteins like estrogen, progesterone, and androgens. Insulin-like growth factor 1 (IGF-1) is another hormone found in cow’s milk.

One review found that IGF-1 has been linked to the growth of colorectal, breast, prostate, and lung cancer. More research is needed to establish the connection between IFG-1 and cancer cell growth. Other aspects of a person’s diet may influence cancer risk.

Eating high-lactose foods may cause bloating, gas, and stomach pain if you are lactose intolerant. Reducing your dairy intake can alleviate these symptoms.

Improving your digestion and overall gut health also helps reduce bloat. Eat high-fiber foods—beans, fruits, vegetables, and whole grains—and stay hydrated. Do not quickly boost your fiber intake, which can increase bloating. Slowly add fiber to your diet over time to reduce gas.

“Brain fog” describes decreased attention, concentration, and memory. Some evidence suggests that widespread inflammation may contribute to brain fog. You might cut out dairy to clear brain fog if you have a condition like IBD. 

Keep in mind that dairy products do not directly cause brain fog and can affect people differently. One study found that increased dairy consumption was associated with lower rates of cognitive issues among college students in China.

An elimination diet guides you to get rid of dairy products from your diet, including butter, cheese, ice cream, milk, and yogurt. This can be helpful for people with food sensitivities and allergies, or for people trying to identify foods that cause symptoms. You can then slowly add them back to your diet and make note if symptoms appear.

Here’s how to eliminate dairy from your diet:

• Keep a daily food log.
• Avoid or limit dairy products for one to four weeks.
• Slowly add some dairy products back into your diet. Only do so under the supervision of a healthcare provider if you may have an allergy.
• Cut certain foods or drinks from your diet entirely if you feel better after not consuming them.

Pay close attention to labels and ingredients when you buy food and drinks if you aim to remove all dairy from your diet. Many baked goods, chocolate, and salad dressings contain dairy. Look for “contains milk” or “milk” on the label.

Dairy milk and other products contain minerals and vitamins that you will need to replace, such as calcium and vitamins B12 and D. Many foods and drinks naturally provide the same nutrients as dairy. Others are fortified, which means they have nutrients added to help you meet your nutritional goals. 

Options for a dairy-free diet are available to ensure you still receive these nutrients. The Dietary Guidelines for Americans (DGA) recommends two to three servings of dairy or dairy alternatives daily.

Calcium

Calcium supports strong bones and teeth, aids in nerve and muscle function, helps clot blot, and maintains a regular heartbeat.

Dairy-free calcium sources include:

• Canned fish like salmon or sardines
• Leafy green vegetables, such as bok coy, collard greens, and spinach
• Plant-based milk, such as almond and rice milk
• Tofu

Protein  

Protein helps your body create and repair cells. It’s especially important in children, adolescents, and pregnant people since it supports growth.

Eat plant-based protein sources, including nuts and seeds, tempeh, and tofu. Legumes, such as beans, lentils, and peas, are another option. Non-plant-based protein sources include eggs, fish, lean meats, and poultry.

Vitamin B12

Vitamin B12 helps your body form red blood cells, maintains your nervous system, and metabolizes protein. Non-dairy vitamin B12 sources include:

• Breakfast cereal fortified with vitamin B12
• Eggs
• Meat
• Nutritional yeast
• Organ meats, such as beef liver
• Poultry
• Shellfish, such as clams

Vitamin D  

Vitamin D is essential for calcium absorption. Egg yolks and fatty fish, such as salmon and tuna, are dairy-free vitamin D sources. Other options include beef liver, fortified breakfast cereal, and oranges. Your body also naturally creates this vitamin from sunlight exposure.

Consult a healthcare provider before you eliminate dairy from your diet, especially if you have symptoms of allergy or lactose intolerance. They can help you figure out ways to get enough nutrients.

People who are lactose intolerant are likelier to develop a calcium deficiency than others. A long-term lack of calcium and vitamin D raises your risk of osteoporosis. This condition is characterized by a loss of bone density and tissue.

The amount of time it takes for dairy to leave your system depends on each person and how long it takes you to digest dairy. The average colonic transit time, or the time it takes for food to move through your colon, ranges from 24-72 hours.

You might eliminate dairy from your diet if you are lactose intolerant, have a milk allergy, or prefer non-dairy alternatives. Cutting out dairy may improve your skin health and reduce bloating. 

Dairy products have several essential nutrients that support bone health. Try to incorporate foods rich in calcium, protein, and vitamin D if you avoid dairy foods. Consult a healthcare provider about dietary changes and treatment options, especially if you have a milk allergy or IBD.