IF YOU CAN’T DIGEST DAIRY, DOES IT MEAN IT’S BAD FOR YOU?
It depends on the quality, how well you digest it and if you have an allergy, don’t touch it!
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Most milk is either homogenized, pasteurized and tampered in the sense that companies add synthetic nutrients as well as emulsifiers/stabilizers to their products. This can look like added vitamins A, D and B12, and gums like carrageenan, guar gum or xanthan gum. The addition of synthetic nutrients may not necessarily be the reason why you have trouble digesting the product, but it could lead to health issues down the line if they are not what you personally need. Emulsifiers/thickeners of course are usually the culprit when it comes to digestive irritation
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Many people develop an intolerance to lactose, a sugar found in milk. It is said that we, as humans, after weening off of our mother’s breast milk, eventually stop producing the enzyme lactase to digest dairy if we don’t continue to ingest it in our diet. If you don’t use it, you lose it
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There are also some groups, particularly Asians and those of Native decent, tend to have particular genetics that have more trouble producing this enzyme. However, the body is adaptable, and can actually start producing lactase again in as little as 3 weeks if one were to start incorporating small amounts of milk again into their diet
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Understand that it’s not always so much the PRESENCE of lactose that may irritate the digestive system if you have trouble producing lactase, but it can also be the integrity of your gut lining. You would have to ask yourself, how is your gut health?! Do you have “leaky gut”? Is it possible you have a bacterial overgrowth like SIBO? Are you breaking down food properly? If whatever you are ingesting is sitting there in your stomach, fermenting and irritating your system, this will for sure stress out the villi which actually PRODUCE lactase for you- and remember, SIBO is not a issue in itself, it is a symptom of a slow metabolism! (More info HERE)
In fact, low progesterone levels and inadequate thyroid hormone has been linked to poor lactase production

COMMON MISCONCEPTIONS ABOUT DAIRY: DEBUNKED
🔹️Dairy is unnatural because we are the only animals that drink another animal’s milk: Sure, but we are also the only animals that cook our food, fly on planes, pop supplements and smoke cigarettes. We do a lot of unnatural things, but just because it is ‘unnatural’ doesn’t mean it is bad and/or good
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🔹️It contains hormones: On a good day, we make 6000x more hormones than a single glass of milk. In fact, there are hormones in traces of meat as well, but not enough to influence our biological hormones. I would counter argue why do people think it’s okay to eat a bunch of soy or other estrogenic plants in such high doses?
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🔹️It is difficult to digest: Well, no, only that would only be because of the fact that you are lacking the enzyme lactase in your system. Everyone has the ability to produce lactase, some more than others based on genetics, but with proper guidance and slow integration, you can add it back in. In addition, it is not always the dairy itself but rather other ingredients like xanthan gum, carrageenan, or other thickeners that not only change the consistency of the product, but also increase its shelf life
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🔹️It causes acne: A food in itself will NOT cause acne. What causes acne is usually an irritated gut that has trouble digesting and processing a particular food. This can look like inflammation from poor lactase production, leaky gut, or an underlying gut issue. Other underlying issues can stem from SIBO, histamine issues, candida, or more
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🔹️It increases insulin resistance: Don’t know where this came from, but dairy in itself is probably a “perfect” food because it contains all 3 required macros to balance blood sugar: Fat, Carbs and Protein
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🔹️Is addictive and has an opioid effect: Absolutely not, dairy in itself is not addictive. The casomorphins from the casein content in milk, yes, is a form of opioid, and yeah, opioids are addictive, but that doesn’t mean it triggers opioid activity. In fact, there are a slew of opioid containing foods like Gluten Exorphin in wheat, Soymorphin in soy and Rubiscolin found in spinach, yet no one is arguing spinach is an opioid now are they? What casein actually does is that it relaxes the body, it is helps reduce cortisol, calming the nervous system and has even been shown to increase dopamine.

So if you’re having trouble digesting dairy, maybe it is the way it is PROCESSED and not so much the dairy itself.
Let’s look into this⬇️
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Here in Canada, all milk sold to the public has to be pasteurized.
Pasteurization is the process of heating milk to a temperature varying from 145-280F, subsequently cooled to kill any pathogens. However, along with the pathogens, kills naturally occurring enzymes in milk that are not only beneficial to our health, but also aid in the digestion of dairy. The higher the temp, the more denatured the product becomes and can even rid particular nutrients like protein, vitamins and minerals. Yes, the removal of potential pathogens is important, but raw milk can hold its place for those who have trouble digesting a tampered product which not only holds those vital enzymes but also more nutritional value
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Pasteurization has 3 levels: low pasteurization, pasteurization, and high pasteurization. Low pasteurization means the milk is heated in small batches at a low temp (like 145F) and for a longer period of time compared o the other 2 processes, like about 30 minutes. Pasteurization increases the heat to 161F for about 15 seconds, then cooled immediately, where as high pasteurization increases the heat to 280F for 2 seconds. The higher the pasteurization, the longer the shelf life but more denatured the product becomes
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Then we have homogenization. This is when the fat molecules in milk are forced through a mesh of some sort at high pressure to ensure the fat and/or cream doesn’t separate from the liquid. The problem with homogenization is that it can break down milk’s main protein, casein, can decrease the bioavailability of its nutrients, as well as introduce oxygen into the milk product which can cause gas and bloating
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Funnily enough, goat and sheep’s milk is NATURALLY homogenized, meaning oxygen is not introduced into the product, and this is probably why people have an easier time digesting it
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If we were to look at raw milk though, which isn’t pasteurized or homogenized, it contains beneficial enzymes and bacteria, as well as the fats and proteins have not been denatured nor has the nutrient content been tampered with.

THE DIFFERENT TYPES OF DAIRY: NUTRITIONALLY AND THE WAY YOU DIGEST IT
🥛A1 and A2
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A1 usually comes from cow’s milk which contains both A1 and A2 casein protein. The understanding is that these types of cows who produce both A1 and A2, or mostly A1, are genetically mutated to produce more milk. This isn’t always a bad or good thing, but it can sometimes mess with the protein in the milk itself. The breeds that produce mostly A1 are Ayrshire, Holstein Friesian, and British Shorthorn. There are some cows though, like the Jersey cow, Asian, Guernsey, Limousin and Charolais, that produce more A2 casein protein. (This is why it is so important to buy from a local organic farm to not only support your community but also get to know what type of dairy you’re ingesting!!)
Goat and sheep’s milk is also predominantly A2, as well as buffalos and even us humans!
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The difference between the two varies nutritionally and enzymatically.
A1 casein has been shown to be a little more inflammatory. This could be due to the higher lactose content which many have trouble digesting or it could be the reason mentioned above with the cow itself.
A2 on the other hand seems to be handled better by MOST people, but it truly depends on the individual.
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In terms of nutrient content, A1 dairy is typically lower in calories and fat, where as in A2 dairy, the protein content is a tad higher as well as nutrients with higher levels of b vitamins, retinol, vitamin D, K, and minerals. Lactose is a tad higher in A1, and it’s the reverse in A2. Conversely, A2 is naturally homogenized due to the lack of presence of agglutinin protein. This protein causes fat globules in milk to cluster, thus without it, the milk is easier to digest.
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But most importantly, what of the taste? Well, the majority of people seem to like cow’s milk a bit more for it is a bit more neutral, creamier and, in some instances, sweeter, where as goat’s milk can have a tangy-ness to it, but it is also a tad thicker.

BUT WHY AM I LACTOSE INTOLERANT?
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That’s a good question! Everyone is biologically different, but for the most part, many individuals struggle to produce enough of an enzyme called lactase that helps them digest a sugar found in milk called lactose. Dairy seems to be the most difficult to handle, whereas hard cheeses can be easier due to the fact that the lactose content is lower.
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Lactose is a disaccharide, meaning it is made up of 2 different types of sugars-glucose and galactose to be exact. In order for us to properly metabolize lactose we need to break it down into both of those sugars by producing adequate lactase enzyme. Lactase enzyme is produced by the microvilli along the brush border of our gut, and this brush border lines the intestinal wall in our gut. Therefore, in cases in which one is struggling with a lactose intolerance, it is usually due to a blunted brush border, aka inflammation in the gut that can lead to a lactase deficiency and the struggle to digesting lactose itself.
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Now I know you’re going to ask, “But what causes that inflammation?!”
Well, it could be a lot of things but the ROOT CAUSE of many issues is a SLOW metabolism. Remember, a slow metabolism causes everything to just slow down, weaken, and the body starts prioritizing functions. Conversely, if the metabolism slows, there is usually a stressor involved, which we all know can cause leaky gut. If the gut ends up permeable, or the system slows, we can develop things like SIBO, parasites, heavy metal toxicity, or our digestive system itself can get irritated which can cause inflammation and more.
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Other things to consider are if you are on medication, environmental stressors (makeup, mold, pollution), or other health issues that can influence your production of lactase like low progesterone!
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Of course, in the event it is NOT a lactose issue, let’s not forget that dairy in itself can come in 2 different forms (A1 vs A2, check yesterday’s post) or it can be a processing issue (is it raw, pasteurized, homogenized?)

IS MILK OR NUT MYLK HEALTHIER?
Take a wild guess.
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You can’t milk almonds and expect it to have the SAME nutrition value as actual milk- let alone the insane environmental impact it takes to make these plant based milks
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Milk is actually quite a nutritious food. With a balance of fat, carbs and protein in a single serving, it is probably one of the best singular foods to reach for when needing to balance blood sugar- and we all know how important that is to mitigate stress when recovering one’s hormonal levels
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Conversely, milk contains a more bio available protein source when compared to nut mylks, and the casein in itself has been shown to help ‘calm’ the nervous system- which is why we tend to feel good after consuming dairy
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Milk also offers saturated fat, which is a lot more stable than the polyunsaturated fats you would find in plant based alternatives. Plant based mylks actually, by law, have to pasteurize their nuts and seeds, meaning they heat them at specific temperatures to break them down in order to extract the moisture from them. However, as we know, polyunsaturated fats should NOT be heated because they can oxidize and cause inflammation within the body. Saturated fats on the other hand are actually quite reparative and can help rebuild a damaged mucosal lining.
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Conversely, milk also contains many nutrients such as fat soluble vitamins like A, D, and K, vitamins B2, B12, and minerals like calcium, iodine, selenium, potassium and magnesium. In cases in which someone is recovering from a depleted state, I would even go one step further to warn that maybe plant mylks aren’t the best idea because they do contain antinutrients, like phytic acid, which has been shown to bind to minerals and reduce our ability to absorb them.
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Nuts and seeds in themselves can be irritating when our digestive system isn’t up to par, but the addition of thickeners like gums, fillers and even natural flavors can further irritate us. Conversely, nut mylks lack nutrition in themselves, being mostly watered down nuts/seeds with added synthetic nutrients, and in most cases, low calorie which isn’t satiating.

WHY YOU SHOULD CONSIDER ADDING DAIRY INTO YOUR DIET AGAIN🥛
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Let me say one thing off the bat, you don’t need dairy to be healthy, just like how you don’t need many other foods, however dairy can be a great addition to one’s diet for one particular nutrient, and that is CALCIUM.
Calcium is a lot more than just for bones and teeth, but also plays a role in the endocrine system.
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How?
Well, remember your thyroid, that small little butterfly gland in your neck? There are actually 4 parathyroid glands located behind the thyroid that pump out parathyroid hormone (PTH) that is literally meant to regulate calcium levels. Yup, we have a hormone JUST for that.
For those of us that may be struggling with digestive issues, can’t absorb calcium from our food, or are eating a diet devoid of calcium rich foods, our parathyroid glands will purposely shoot out extra PTH so our bodies can find calcium and regulate blood levels.
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Now where do we have 99% of our calcium? In our bones and teeth. So what happens when our PTH is high? We break down bones and teeth to leach calcium out so the body can maintain calcium blood levels. In addition, the nervous system in itself runs off of a balance of calcium and phosphorus, thus if our calcium is too low, our body loses the ability to send proper nerve signaling.
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PTH, in essence, is a stress hormone. Elevated levels can also raise inflammation, as well as calcify tissue which can cause hardening of the arteries, poor muscle and nerve contraction and even metabolic syndrome.
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Ironically enough, dairy in itself offers the stapled nutrients one would need for the body to properly utilize calcium and direct it to our bones and teeth: magnesium, vitamin D and K2.
Magnesium is vital for mitochondrial function and activates vitamin D which helps with the absorption of calcium, as vitamin K2 directs calcium to the bones and teeth. Thus if we have enough calcium, our PTH levels stay low because your body does not need to go searching for it in places where you have stored it.

HOW TO INCORPORATE DAIRY AGAIN
If you haven’t been following along the dairy series, GO BACK ➡️
Now that you know dairy isn’t “bad” per say, but rather it matters on the sourcing, the processing and how well YOU are capable on digesting it, question now is how do you reincorporate it?
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Well first thing is first, figure out why you aren’t digesting it:
1️⃣Is it a lactase enzyme deficiency?
2️⃣ Is the pasteurization and/or homogenization bothering you?
3️⃣Do you have an overgrowth of bacteria/fungi/yeast or a parasite?
If it’s a lactase enzyme deficiency- stick around as I explain how to get back on track below.

If it’s the way the dairy is processed, look for dairy products that contain little to no added ingredients except the dairy itself, that it is non homogenized and, if possible, unpasteurized. You can always call the company/farm and ask them if their dairy is ultra, medium or semi pasteurized!
If it’s an overgrowth, working with a practitioner to be put on a protocol is what I suggest.

Once you figure all of this out, we start adding in more concrete steps to help your body adapt to the dairy itself and apply it for about 4-6 weeks:
1️⃣Removing all irritating and difficult to digest foods like raw vegetables, beans, nuts, seeds, grains, foods high in polyunsaturated fats as well as any foods you may have an intolerance to. This gives your gut a BREAK and some time to breathe. This isn’t to say you keep these foods out forever, but we just want to set your system up with enough time to deflate from any irritation so it can be prepared for a food it may have trouble with.
2️⃣Add in gut supportive foods like bone broth, coconut oil, cooked mushrooms, aloe, gelatin, squash, and even applesauce. Most of these foods are mucilaginous which help coat the stomach, relieving any discomfort, and offer particular nutrients to help rebuild the gut.
3️⃣Next is to support digestion at meals. This can look like making sure one chews their food properly (yes, I know we’re all guilty of that), not being distracted on our phones, avoid drinking at meals which decreases stomach acid, etc.

Conversely, adding digestive bitters to help with the production of digestive enzymes can be beneficial too!
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Once the 4-6 weeks are over and we’re feeling better, we then start adding dairy in SLOWLY.
I highly recommend starting off with dairy that is lower in lactose, like hard cheeses, and working your way up to softer cheeses, yogurt, and then milk. The way one would go about it is to take a SMALL serving, like 1 tbsp, every day for about a week, and the increase accordingly.
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Eventually, in as little as 3 weeks, you can start getting your body to start producing lactase again!
Struggling and need further investigating? I offer the GI Map stool test which is DNA based and checks for pathogens, parasites, viral, bacterial, fungi, yeast, and how you break down your food!
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Click the link HERE to book a consult today!