WHY I'M ATTEMPTING A DAIRY-FREE DIET

Dairy-free diets have become a huge talking point in the world lately, whether it be to do with dairy-based disorders, skin, overall health or weight loss. I have decided to try out a dairy-free diet to see if cutting out dairy does have an overall effect on my health in a good way. I am not lactose, dairy or gluten intolerant (that I know of) but I am trying to lose a few kilograms, sort out bloating issues and try and improve my skin. Going dairy-free is going to be hard as I love all things dairy but of course with it being the 21st century, there are plenty of dairy-free alternatives which I have yet to try.*

Acne

Studies have shown that a dairy-free diet could be the solution to clear skin. It is not fully understood why or how dairy could be the culprit to cases of acne but some suggestions include: a milk allergy or sensitivity which causes inflammation of the skin in the form of acne; the hormones in the milk act as an acne aggravator; or that lactose may be the culprit. I've struggled with acne since the early years of transitioning into a teenager and now that I'm 20 I thought I would have amazing, clear skin by now but alas, I haven't. Although my skin is a hundred times better than it used to be, I do get the odd flare up so I'm interested to see if cutting out dairy will prevent these flare ups.

Allergy and Sensitivity

Milk allergies can appear at any time in life, with some being relatively mild and others life threatening. These allergic conditions affect the gastrointestinal tract. An allergy to cow's milk in an immune response to one or more proteins found in the milk meaning when it is consumed, the immune system sees these proteins as harmful and alerts your body's defence systems. This can cause bloating, eczema, asthma and headaches. I suffer with bloating most, if not all nights and I'm interested to see if dairy is the culprit. If not, I will have to try cutting out different aspects of my diet.

Healthy Digestion

It has been estimated that around 70% of the population has some degree of lactose intolerance (which is normal). Lactose intolerance can cause bloating, flatulence, stomach pain and cramps. After weaning, babies begin to produce lactase which is the enzyme that breaks down lactose which is found in dairy milk. Lactase persistance or the inability to digest lactose as we age seems to be a new phenomenon in human evolution. Not being able to digest the lactose means it sits in the stomach and causes unpleasant gastrointestinal problems. As mentioned earlier, I suffer from bloating frequently so cutting out dairy may help with this issue.

Medical Conditions

Cutting out dairy foods can help solve headaches, migraines, rashes, chronic infections and arthritis pain. Dairy can also trigger Irritable Bowel Syndrome, chronic constipation and other digestive conditions so cutting out dairy can help with preventing these symptoms and conditions. Numerous studies have shown a direct correlation between dairy intake and hormone-related cancers including prostate and ovarian cancer. 

Weight Loss

A dairy-free diet can help the body absorb nutrients it might not usually absorb which can help with achieving a healthy weight. Dairy products include sugar which of course needs to be limited when losing weight, with low fat milk containing more sugar then full fat milk. Dairy products are an acid-forming food with the body working best, including improved digestion, in more alkaline conditions. Acid-overload in the body can increase inflammation throughout the body as well as increase the likelihood of some diseases. As a regular goer of the gym as well as maintaining a healthy diet, I've not noticed much weight loss at all so maybe removing dairy from the diet could be a stepping stone to losing a few pounds alongside my normal exercise and diet regime.

Bones

Dairy-free diets have been shown to promote bone strength. A study found that women who consumed calcium through dairy products were more likely to develop hip fractures than women who consumed dairy through dairy-free sources. Osteoporosis has also been found to be more common in countries who are large consumers of dairy products. The bones need calcium, not dairy so if you cut out dairy completely from the diet, make sure you intake calcium through other foods. See my list below.

Examples of Dairy-Free Alternatives

Goat milk, sheep milk, buffalo milk, coconut milk, almond milk, soya milk, rice milk, oat milk with some of these types of milk used in creating cheese, cream and yoghurt. 

Other Calcium-Containing Foods

Canned fish, green leafy vegetables, nuts, seeds, dried fruit and whole grains.

Eating out has become a lot easier for people with food intolerances with many places including Starbucks and supermarkets offering alternatives so a dairy-free diet is totally achievable with the amount of alternatives around.

*This post should not be used as a source for health information. If you think you are lactose, dairy or gluten intolerant or are looking to significantly change your diet, book an appointment with your GP.

Would you consider trying a dairy-free diet? What is your opinion on a dairy-free diet? Have you tried a dairy-free diet to overcome health problems and has it worked for you?