Are you thinking about giving up dairy this Veganuary? Most nutritionists don’t recommend giving up an entire food group unless you have a very good reason to do so; For example, because of an allergy or because you eat vegan. That’s because each group provides different, essential nutrients and energy to keep our bodies working properly.
But if you don’t have much choice (or have decided it’s the right choice for you) but to try going dairy-free, it’s better to inquire about how your body might react. Frida Harju-Westman, nutritionist at health app Lifesum, explains what they could be and why:
You may get fewer headaches
Headaches can come from dairy because of a natural chemical commonly found in cheeses: tyramine. For some people, eating a lot of cheese can contribute to the onset of migraines and headaches. “If you suffer from this regularly, you will find that removing dairy products such as cheese from your diet has a positive effect,” says Harju-Westman.
Sounds good. However, you may not be so lucky. “Dairy products contain the important vitamin B2, and a deficiency of this vitamin is also associated with the possible side effect of migraine,” the nutritionist emphasizes. If you do decide to go dairy-free, make sure you don’t become B2 deficient by eating plenty of mushrooms, almonds and spinach, all of which contain a significant amount of it, making the switch quite feasible.
You may become less bloated
Although you may not have been officially diagnosed with lactose intolerance at this time, 65% of the world’s population has difficulty digesting milk, according to the U.S. National Library of Medicine. “This is due to the fact that many people are deficient in lactase, the enzyme needed to properly digest cow’s milk,” Harju-Westman explains. “If you cut out dairy, you may find that your digestion improves, which may help you feel less bloated,” the nutritionist suggests. But unfortunately, as before, there is a good chance that things could go the other way. “It’s also possible that cutting out dairy makes you feel bad more bloated, because your body is reacting to the change in diet,” she adds.
It’s like a game of Russian roulette, but talking to your doctor before making any changes can help you do what’s right for you and your body.
Your gut health can suffer
Better digestion is one thing, but that doesn’t guarantee that your gut health will improve if you stop consuming dairy. Harju-Westman explains why: “Your digestive tract contains many different types of bacteria, both good and bad. Dairy products such as natural Greek yogurt and kefir are packed Good bacteria and probiotics that help improve intestinal health. If you’re going dairy-free, it’s important to replace your natural yogurt with a dairy-free option that still contains live, active cultures, and you may want to consider taking probiotic tablets to keep the gut stable.”
You can miss out on essential nutrients
Like proteins, fats and starchy carbohydrates, dairy can be an essential part of a healthy diet. “Dairy products are often rich in important nutrients such as calcium and vitamin D, so if you decide to eliminate this food group from your diet, make sure you don’t miss out on intake of these essential nutrients,” says the expert. “Make sure you eat oily fish, like sardines [if you eat fish of course]which are a good source of calcium, as well as certain plant-based milks that are often fortified with vitamin D and calcium.”
You can get sick more easily
“If you stop eating dairy, you will notice that your immune system becomes significantly weaker,” the nutritionist emphasizes. She explains why: “This may be because you are missing the important vitamin B12. B12 is commonly found in dairy products and helps regulate the immune system and helps the body fight bacteria.
“If you are deficient in B12, you may feel weaker and more likely to contract unwanted diseases. So be sure to combat this deficiency by eating foods fortified with this vitamin, or consult your doctor about whether you should take a B12 supplement.” Harju-Westman adds.
Your skin can improve
It’s pretty common knowledge that cutting out dairy can improve a person’s skin. “Cow’s milk often contains hormones, which can interact with the hormones in your own body and lead to an increase in sebum production in your skin, clogging your pores,” explains Harju-Westman. “As a result, you’ll find that eliminating dairy from your diet improves the look and feel of your skin.”
But as a word of caution, the nutritionist adds: “Remember, however, that a good diet is essential for maintaining good skin and preventing breakouts, so it’s important to make sure you eat a healthy, balanced diet that provides enough nutrients contains.”
Maybe you have more energy
“It’s easy to get into the habit of regularly eating unhealthy, dairy-rich foods, like creamy pasta, cheese, and pizza,” says Harju-Westman. “When you give up dairy, you will find yourself thinking more carefully about the foods you eat. For example, to combat the lack of calcium in your diet that traditionally comes from consuming dairy products, you will likely replace them with other calcium-rich foods like spinach, kale, and white beans. Eating vitamin-rich foods like these could very well lead to more energy because your diet is packed with more nutrients,” she explains. Sounds like a win-win situation.
Your moods may become more stable
This one is quite interesting, who would have thought? “Because of the high levels of hormones such as estrogen and progesterone found in cow’s milk, your body absorbs these hormones as a byproduct when you consume dairy,” says the nutritionist. “These extra hormones, when mixed with your own hormones, can cause mood swings that may be alleviated if you eliminate dairy from your diet.”
You may experience a wait
If your body is used to consuming dairy, you can expect to experience withdrawal symptoms if you eliminate the entire food group from your diet, as you would if you eliminated most things. This, Harju-Westman explains, is your body “responding to the dietary changes. You may be more tired than usual and even have trouble sleeping,” she notes.
Your body may be deficient in protein
“An important macronutrient you get from dairy is protein, which is essential for building muscle and helping your organs and bones function,” the expert explains. “Although other foods can provide the necessary protein intake, you may find that if you decide to go dairy-free, you need to pay closer attention to this. Try to make a point of eating more protein-rich foods, such as quinoa and almonds. ”
This article is not intended as a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.