Milk products are absent from some of the most popular diets out there, but dairy didn’t always have such a bad rep. There are plenty of valid reasons people choose to steer clear of milk, cheese, yogurt, and more, including intolerances, sensitivities, and allergies. “So many diets tell people the secret to good health is to get rid of it completely, but dairy can serve an important role for our bodies,” Roizen says. “Dairy contains calcium, vitamin A, protein, potassium, and other nutrients that we need to maintain strong health.” Of course, “for ethical reasons, many people who don’t eat meat are also uncomfortable with dairy farming,” says dietitian Kelly Jones, M.S., R.D., CSSD, LDN. “But when it comes to claims about lower nutritional quality and potential inflammation, there just isn’t [much] research to back up those statements.” In some cases, people may notice better breathing or skin health after eliminating dairy, in which case they may have a mild allergy, she says. “While those anecdotes are valid, it doesn’t mean those reactions would occur in everyone consuming dairy.” “An allergy and intolerance are drastically different,” Jones says. “Allergies are hypersensitivity reactions of the immune system, while intolerances are discomfort to a food or food component, due to the body’s inability to effectively digest and absorb the food.” She adds that dairy intolerances are much more prevalent than allergies. As people age, many lose their ability to digest lactose, the prevalent sugar in milk. This condition, called lactose intolerance, affects about 65% of adults, and can cause uncomfortable symptoms like gas, diarrhea, and bloating. A dairy allergy is much more serious and much more rare. When someone is allergic to milk, they actually have an immune reaction to the casein or whey proteins in the product. This can create unpleasant symptoms like hives and itching, or it can escalate to something severe and life-threatening, like anaphylaxis. “Lactose intolerance is much more common but doesn’t always mean cutting out dairy completely,” Roizen says. “Many people who have lactose intolerance can still tolerate small amounts of dairy. It’s also important to note that there are several dairy products that come from cows but have very small amounts of lactose, like colostrum supplements and kefir.” “It also provides protein, B vitamins, and is often fortified with vitamin D, a nutrient many Americans are low in,” Jones says. “Raw milk and raw cheese may also provide natural probiotics.” She further likes to educate her clients on how dairy can boost protein in meals or snacks, “especially post-workout, due to its specific amino acids that may help optimize muscle repair.” And while you may have heard the phrase “milk builds strong bones,” other dairy products benefit our health as well, Roizen says. “Colostrum supplements are a great example of this,” she says. “Colostrum is a naturally derived potent superfood, which has clinically demonstrated to support the immune and digestive systems. It is packed with immunoglobulins and other beneficial factors to help the body fend off bacteria and invaders.” “If you’re allergic to dairy, or choose not to consume it for ethical reasons, it’s imperative that you check labels of all packaged foods and beverages,” Jones says. That said, food isn’t the only place you’ll find dairy. “In actuality, many medications or supplements also contain dairy,” says Roizen. “In many cases, the lactose acts as an inactive filler for these medications, and it is such a small quantity that most patients who are lactose intolerant can ingest it without experiencing symptoms,” she says. “But it is important to discuss with your doctor and figure out what dosage and medications are right for you.” What’s more, “If your allergy results in anaphylaxis, you should also be mindful of dairy’s inclusion in body care products,” says Jones. Ultimately, whether you decide to consume dairy or not is a very individual choice for your body—but it’s important to cut through the noise, nonetheless. She’s also a contributing editor at California Home Design.
