Another great food swap to discuss is dairy. Dairy is super controversial. For some, it is completely inflammatory and impossible to digest. For others, dairy can actually help lower inflammation. Let’s dive into this food group and discuss a few different swaps for those who can tolerate dairy and for those who cannot.
What is the Deal with Dairy?
According to the research, dairy can be both inflammatory and anti-inflammatory. Why is this? It really comes down to the individual, genetic traits and allergies.
Dairy is Anti-Inflammatory
For many people, dairy actually lowers inflammation. One of the best forms of dairy include fermented products like yogurt and kefir. These foods are rich in probiotics that help control and regulate the gut microbiome, can enhance gut integrity and even lower inflammatory markers like C-reactive protein. Additionally, in a 2017 review of randomized control trials, those with no dairy allergy saw an overall reduction in inflammation, with a significant reduction in inflammation for those with metabolic diseases.
Dairy is Inflammatory
On the other hand, dairy can increase inflammation and gastrointestinal issues for those with allergies or other sensitivities. Some people have genetic sensitivities to A1 Beta-Casein, which is a protein found in milk produced by many European cows. During digestion, A1 breakdown yields beta-casomorphin-7 (BCM-7), an opioid peptide known to stimulate histamine release, alter gut motility, and trigger inflammatory responses in sensitive autoimmune patients. Also, some people lack the enzyme to break down lactose which can lead to bloating, gas and other digestive symptoms.
Swaps for Cow’s Milk
The good news is there are plenty of great swaps for conventional milk. Swapping to unsweetened sprouted almond milk or coconut milk bypasses the need to break down A1 Beta-Casein. Sprouted nut milks offer a bioavailable source of vitamin E—a potent fat-soluble antioxidant that protects cell membranes from lipid peroxidation and mitigates oxidative damage. While there are very few brands that actually sprout their nuts, you can easily make sprouted nut milk at home using a powerful blender like a Vitamix.
You could also try A2 milk. A2 milk is milk produced from cows that are selectively bred and genetically tested to only produce A2 protein variants. A2 Beta-Casein does not produce the BCM-7 peptide. However it still contains lactose so would not be suitable for lactose intolerant individuals.
Swaps for Yogurt
Yogurt is by far one of the most tolerated dairy products due to the fermentation. So if you can tolerate it, great. But be aware of the sugar content. Many flavored yogurts are high in added sugars, negating the great benefits that come from the probiotics. Opting for a plain yogurt is best. However, if you cannot tolerate dairy yogurt, there is a great option. By swapping to an unsweetened, fermented coconut yogurt, patients receive live, active probiotic strains (such as Lactobacillus and Bifidobacterium) without the pro-inflammatory cascade of dairy proteins and added sugars. These beneficial microbes actively synthesize vitamins, strengthen tight junctions in the intestinal epithelium, and suppress the overactivation of dendritic cells in the gut-associated lymphoid tissue (GALT).
Conclusion
In summary, dairy tolerance is very personal. It can be an incredible addition to any anti-inflammatory eating plan, or it could also be the key to lowering your inflammation. The best way to find out if dairy affects you is to do an elimination diet. Remove dairy for 2-6 weeks and see if you notice a difference in your symptoms. If you need help making any of these changes, please contact me for help. Additionally, follow me on my socials (Instagram, YouTube and Facebook) for more tips on using food to support your autoimmune disease.
Photo by Mary Skrynnikova on Unsplash
THE INFORMATION IN THIS POST IS NOT A SUBSTITUTE FOR THE DIAGNOSIS, TREATMENT OR CARE OF DISEASE BY A MEDICAL PROVIDER. THIS IS FOR INFORMATIONAL PURPOSES ONLY. PLEASE CONSULT YOUR QUALIFIED HEALTH PROFESSIONAL FOR ANY CHANGES TO YOUR MEDICAL CARE.
