Why is dairy eliminated on the Autoimmune/Anti-inflammatory Paleo diet?
Studies show that dairy can be highly inflammatory for certain individuals. But a reaction to dairy isn’t always so blatant.
Many people who experience skin conditions like eczema, rosacea, and acne (all very visual indications of inflammation) find that when they eliminate dairy, their skin improves. A dairy sensitivity can present itself in many invisible ways, as well. For women, dairy may increase the pain the experience around the time of menstruation.
Let’s take a closer look as to why this is.
Potentially Inflammatory Components
There are three main components of dairy that can contribute to inflammation and discomfort: lactose, casein, and whey.
Lactose, as you may know, is the sugar found it milk. Having a lactose intolerance is pretty common these days. It means that you don’t produce the enzyme needed to break down lactose, so it travels through your system undigested and begins to ferment in your gut, which results in digestive distress.
Casein is one of the proteins found in dairy. It’s very common for people who have a gluten sensitivity to react to casein, as well, because this protein is similar to gluten on a molecular level. Approximately 50% of people who are intolerant of gluten are also intolerant of casein. Lara Briden, a respected naturopathic doctor, goes deeper into casein and inflammation on her blog.
Whey is the other, more “popular”or well-known protein. Although it is not as similar to gluten as casein is, it still can elicit an inflammatory response in certain individuals.
Symptoms of a whey or casein sensitivity can often be overlooked… for example, excessive mucus production, stuffiness, coughing, etc. Note that this is different from an allergy which is more severe and can result in anaphylaxis.
Any of these three components of dairy can be contributing to inflammation. However, these are not the only things that can make dairy inflammatory.
Antibiotics and Hormones in Dairy
Another issue that can cause a reaction in your body is the antibiotics and hormones found in most dairy. Cows have often been injected with bovine growth hormone (rBGH) to increase their production of milk.
However, this hormone has been linked with an increase in infections in cows, specifically udder infections/mastitis. Then, antibiotics are used to treat these infections. Although the use of rBGH has drastically decreased, it is still worth mentioning as the United States still approves its use, despite it being banned in the EU and Canada.
How Should I Get Calcium
A lot of people become concerned when they find out that the anti-inflammatory protocol eliminates dairy. Primarily, the concern is how they’ll make sure they are getting enough calcium. Although dairy products are a popular source for calcium, they certainly aren’t the only source. You can also find plentiful calcium in:
- Dark, leafy green vegetables (like kale, collard greens, and spinach)
- Certain fish (like canned sardines or salmon, thanks to the edible bones)
- Almonds
- Certain seeds (note that Valeo’s anti-inflammatory diet eliminates most seeds during the elimination phase. However, seeds are typically better tolerated upon reintroduction than dairy products, and therefore more likely to be a better long-term source for calcium.)
How Can I Cook Without Dairy?
There are several simple swaps for your typical dairy ingredients while doing the autoimmune/anti-inflammatory paleo diet.
- Replace butter with coconut oil
- Substitute milk with almond milk, cashew milk, coconut milk, or other well-tolerated non-dairy milk
- Replace yogurt with coconut yogurt or other non-dairy yogurt
- Use nutritional yeast or nut-based cheese to add a “cheesy” flavor
This post is part of a series of posts about autoimmune disease and inflammation. See our original post about processed foods here, or check out our post about inflammation and dairy.
If you’re dealing with autoimmune disease or inflammation and chronic pain, schedule an appointment at Valeo in Eden Prairie by calling 952-949-0676.
