Allergy or Intolerance: Is Dairy Right for You?

Khloe Kardashian does it to drop weight, Margot Robbie does it to prevent breakouts, and Jessica Biel does it to feel better. What is "it"? They don’t eat dairy.

Nutritionists agree that avoiding dairy products is a good idea for those people who struggle with an allergy or intolerance to dairy or any of its components: lactose (milk sugar), whey, or casein (milk proteins). Dairy products are a great source of calcium, vitamin D and protein, and the American Heart Association recommends adults eat two to three low-fat servings a day. But not everybody can consume them well.

Dairy is one of the top eight food-related allergies, affecting up to three percent of kids, with two in every 100 children under four being allergic to milk. One in six (or 30 to 50 million) people can’t tolerate lactose, which is the main component in milk after water. For people in either group – allergy or intolerance – consuming dairy products can result in a range of symptoms, including weight gain, hives, cramps, bloating, troubled breathing and anaphylaxis, skin issues, joint pain or high cholesterol.

Which begs the question: What’s the best way to replace dairy for a healthy diet?

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Allergy vs. intolerance

The first step is understanding the difference between a dairy allergy and lactose intolerance.

A dairy allergy involves the immune system. It triggers the body to react to the proteins (whey and casein) in dairy products as if they’re dangerous invaders. This could lead to anything from rashes, troubled breathing, asthma, anaphylaxis, and joint pain, to fatigue, weight loss, and even skin issues like acne and eczema, according to research published in the National Library of Medicine. Allergies are serious conditions, and all products with these ingredients should be avoided.

A lactose intolerance involves the digestive system. It happens when the body fails to make enough of the enzyme (lactase) needed to digest lactose, or the sugar in milk. This can lead to gas and bloating – issues that can be uncomfortable, but not necessarily dangerous like those associated with allergies. People with an intolerance may still be able to eat some dairy, especially hard cheeses. That’s because the longer a cheese is aged, the more lactose is broken down. So, parmesan, Swiss and cheddar cheeses are good choices for those with lactose intolerance.

Since it can be hard to distinguish between the two types of conditions, it’s important to work with your doctor to get tested if you think you’ve got a problem. They’ll take a medical history and ask you how your body reacts to dairy foods, and then test and diagnose accordingly.

Balance and substitution are key

Whether you’ve got a dairy allergy or are lactose intolerant, treatment relies on a certain level of vigilance. If, for example, your dairy allergy produces a life-threatening anaphylaxis response, it follows you’ll want to eliminate it altogether. In which case, reading food labels to avoid milk and milk-based ingredients is critical. If, on the other hand, you have a lactose intolerance, you may need only to limit your consumption or rely on aged cheeses.

Depending on your body, digestive system, and personal health goals, here are some common-sense changes to keep in mind related to both scenarios:

  • Know what to avoid. That means knowing what’s considered “dairy.” For example, you’ll find dairy in foods like buttermilk, cheese, condensed milk, ice cream, sour cream, yogurt, and baked goods with milk. If you’re looking to quit lactose, stay away from butter, casein, ghee, and dry milk solids and powder, to name a few. Lactose can even be found in bread.
  • Substitute well. Going dairy free doesn’t mean you have to deprive yourself of your favorite foods or rituals. To the contrary, you can still enjoy cream or milk in your coffee, for example, if it comes from alternative sources like almond, oat, and soy. Choose eggs, dark chocolate, gelatin desserts and candies, soy, and tofu products. Try ice creams made with cashew, coconut milks, and more.
  • Get your nutrients. Because dairy is a rich source of vitamin D, protein, fatty acids, and calcium, you’ll need to be mindful about getting these nutrients somewhere else. Good sources include kale, sardines, chicken, almonds, broccoli, and dark leafy greens like bok choy. Work with a doctor or nutritionist to make sure you’re getting enough calcium, and to supplement accordingly.
  • Enjoy a well-rounded diet. Dairy free or not, you can still enjoy animal protein, whole grains, fruits and vegetables, nuts, seeds, beans, healthy fats, and eggs. Dress up these foods with non-dairy condiments like mustard, mayonnaise, relish, ketchup, oils, vinegars, herbs, and spices. Chinese, Japanese, Vietnamese, and Thai sauces are also typically dairy free.
  • Go for organic. If you can tolerate dairy and don’t want to avoid it altogether, at least get it from quality organic, grassfed sources. Try raw and fermented milk. Also try milk, cheese, yogurt, butter, ghee, and kefir from animals other than cows, like goats, buffalo, and sheep.
  • Try an elimination diet. If you’re intrigued by the idea of cutting out dairy entirely, try the 10-day dairy-free challenge to see if the no-dairy approach is right for you.
  • Be realistic. Know what getting rid of dairy can do for you. If, for example, you’re cutting it out to lose weight but eat mostly processed, high-sugar and carbohydrate foods, dairy may not be the right choice.

Last, but not least, know that Sifter is here for you. Let us be your one-stop shop for discovering new products that are dairy, lactose or casein free. From products to information and online guidance, we can support you in making dairy either a thing of the past or a manageable part of a well-rounded lifestyle.

July 2021

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