Nutrition

Bloating? Breakouts? Fatigue? Why dairy might not be right for you!

August 4, 2020

If you experience some digestive and skin issues, it may be time to ditch the dairy. Dairy is a controversial topic because milk as been prized as the nutrient-packed drink for all ages and in supporting the growth and development of children all the way to supporting bone integrity into our later years.

Nicole VanQuaethem

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Bloating? Breakouts? Fatigue? Why dairy might not be right for you!

What’s the Deal with Dairy? 

If you experience some digestive and skin issues, it may be time to ditch the dairy. Dairy is a controversial topic because milk as been prized as the nutrient-packed drink for all ages and in supporting the growth and development of children all the way to supporting bone integrity into our later years. 

However, it may not be all that it’s cracked up to be.

What is a milk allergy vs. lactose intolerance?

Lactose intolerance is when the body produces a lack of lactase, which is needed to break lactose into glucose. Some people are also sensitive to the proteins, whey, or casein, found in milk which can cause inflammation and digestive upset. The hard part is that cow’s milk contains many allergens like casein that can cause symptoms that can be confused with common symptoms similar to seasonal allergens.

Milk allergies are different because they are your immune system response to milk products and is generally a protein reaction to whey, casein, or both and histamine can be released in the body.

You may have heard that some people who are sensitive to cow’s milk are able to consume goat’s milk and cheese. This is because it has less lactose and contains A2 casein which is easier to digest for many. There are even some cows who don’t produce A1 casein but unfortunately, those breeds are not as common in North America. 

Common side effects of lactose intolerance:

Bloating and gas are common side effects and more specifically gas in the intestines that leads to that bloating sensation.

This, of course, causes uncomfortable side effects for individuals and can be quite painful in some instances. However, what is more upsetting, but less obvious, is the impact this has on gut bacteria.

Why should you ditch the dairy?

  • for starters it has been linked to increased mucus in the respiratory tract and has been linked to aggravating asthma
  • it can clear up skin conditions such as acne
  • can improve digestive conditions – associated with gas, bloating, cramps
  • improve bone health – studies have linked diets higher in milk consumption lead to high fracture incidence in women

A Note on Eggs Insensitivity:

Eggs are oftentimes grouped together with dairy but because someone has a milk allergy or lactose intolerance doesn’t mean they are going to be allergic or sensitive to eggs. They are two completely different things but sometimes food classifications will put them under the same category. 

Also, if you aren’t sensitive to them, eggs can be a nutritious part of your diet. There is a lot of controversies as there were a lot of claims of them increasing cholesterol but there are a lot of health benefits to eggs. They are a good source of protein, contain carotenoids and collagen, which support eye, skin, and joint health, choline which is supportive of the liver and neurological health.

There are actually benefits to cholesterol such as nutrient delivery, cell membrane support, hormone production, etc.

Some great alternatives to Dairy:

  • Coconut, almond, cashew, macadamia, rice, soy milk
  • Goat cheese – still dairy but easier for some to digest
  • Daiya vegan cheese
  • Homemade cashew cream cheese 
  • Canned coconut milk instead of creamer or whip cream
  • Coconut oil or ghee instead of butter
  • Dairy-free chocolate chips
  • Coconut yogurt
Bloating? Breakouts? Fatigue? Why dairy might not be right for you!

Dairy-Free Coconut Yogurt Dessert Bark Recipe

This recipe so simple and makes for the perfect healthy treat. All you need is the coconut yogurt base and then you can dress it up however you want. Spread the yogurt and toppings out on a baking sheet then pop it in the freezer and you’re good to go!

Base:

  • 2 cups of coconut yogurt
  • 2 tbsp pure maple syrup or honey to sweeten
  • 1 tsp vanilla 

Toppings:

  • Nuts
  • Seeds
  • Coconut flakes
  • Chia seeds

Coconut Pecan 

  • 1/2 cup crushed pecans
  • 1/2 cup toasted coconut flakes 
  • 2 tbsp pure maple syrup
  • 1 tsp vanilla 
  • 2 cups coconut yogurt

Peanut Chocolate Chip

  • 1/4-1/2 cup chocolate chips
  • 1/2 cup crushed pecans
  • 2 tbsp pure maple syrup
  • 1 tsp vanilla 
  • 2 cups coconut yogurt

YUM! Enjoy! I know you won’t feel the dairy bloat.. I just have to advise you don’t eat the whole batch! 

xo Nic

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Registered Holistic Nutritionist, Owner of Simply Nic and 1:1 Digital health coach with a passion for all things intuitive nutrition and wellness!

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