What happens to your body when you give up dairy
I personally have been trying to avoid dairy for over 5 years already. I have to be honest and say that there are definitely times when it’s not that easy to avoid… especially when eating out. Cooking on your own dairy product can be easily replaced, but when eating out then this is definitely something you should keep your eye on. Here I give you few reasons why you should reduce dairy intake in your diet.
Your digestion will improve
Scary stat alert: Between 60 to 90 percent of the population suffers from lactose intolerance, a gastrointestinal condition in which the body is unable to easily digest lactose, a type of naturally occurring sugar in dairy. When you give up dairy, watch your digestion improve. It can reduce bloating, gas, constipation, and other digestive responses. Most people in different cultures stop producing lactase — the enzyme required to digest dairy — in adulthood. We are, after all, the only species that drinks another species’ milk. So is it all that surprising that we have problems digesting dairy?
Your bowels will benefit
Those suffering from IBS are often recommended to attempt a FODMAP (Fermentable Oligo- Di- Monosaccharide and Polyols) elimination diet. This would include eliminating all fermentable carbohydrate sources for a period of time including lactose, which is a highly fermentable carbohydrate and considered a FODMAP.
You’ll lose weight
One meta-analysis published in The Journal of Clinical Nutrition, which reviewed nearly 30 studies, found that results don’t support the beneficial effect of increasing dairy consumption on body weight and fat loss in long-term studies or studies without energy restriction. Simply put: There’s no solid scientific evidence that eating dairy will boost weight loss or even help you maintain your weight. In fact, one study of more than 12,000 kids found that the more milk they consumed, the more weight they gained. And given that recent research has concluded that veganism is the absolute top lifestyle for weight loss, going dairy-free might cause your scale to spiral downward.
You’ll slash your risk for chronic disease
By giving up dairy you’ll reduce your risk of cardiovascular disease, type 2 diabetes, obesity, and most other chronic diseases by avoiding saturated fat-laden, cholesterol-containing, hormone-, steroid-, and medication-muddled dairy products. And while you’re at it, you might want to eliminate additional bad saturated fats (such as those in non-grass-fed beef and full-fat pork) to keep your ticker in top shape. Saturated fat and dietary cholesterol have been associated with these chronic illnesses for decades, and the most common source of them in the modern diet is cheese. Dairy may be correlated to certain cancers. Dairy consumption has also been linked via research to hormone-related cancers such as ovarian and prostate, and surprisingly, it’s also been linked in some studies to an increase in the rate of bone fractures – the primary concern of osteoporosis. Moreover, our societal dependence on dairy products such as cheese and cream can create mono-lined diets, which may have a limited range of nutrients.
Dairy is not ‘bad for digestion’ overall; however, some people are sensitive to it and have a harder time breaking down the casein in the dairy (a type of milk protein). Bloating, gas, constipation, and inflammation occur when you are unable to properly digest dairy.
Sensitivity to casein is not the same thing as lactose intolerance, which is the inability to breakdown and digest the lactose (milk sugar). If you’re not sure if you fall into that group, try eliminating all dairy products for two weeks and see if you notice any changes in your belly—less bloat, less constipation or cramps, or no change whatsoever. If you have no change, reintroduce dairy and continue to enjoy up to two servings a day. If you notice that your stomach has been feeling a lot better without dairy, then continue to leave it out. But note that this is not about weight.
If you are someone who is unable to digest dairy properly, that could take a toll on your skin too, as your skin can reflect your diet just as much as your waistline does. If you are sensitive to a food, you can break out more frequently. So in your at-home experiment, make sure you pay attention to how your skin is reacting as well.