Dairy is considered a staple food in many societies. However, when we look closely at nature human beings are the only mammals that drink milk past weaning, plus we’re the only ones who consume the milk of another species.

Modern Dairy vs. Ancient Dairy

There is a big difference between the dairy of old and today’s dairy. Dairy products used to be:

Raw
Fermented
Cultured
Chemical-free
High in good fat
Consumed in moderation

Whereas now dairy products are:

Pasteurized, which destroys the nutrients
Filled with anti-biotics, hormones and preservatives
Mucus-forming
Difficult to digest
Fortified with synthetic vitamins, minerals and probiotics to replace the nutrients that were destroyed
Altered to be low-fat or fat-free, and usually refined sugars and preservatives take the place of fat
Consumed in excess

Health Effects of Dairy

Digestive Issues

Most of us don’t have the lactase enzyme required to digest the lactose found in milk(1). This can lead to symptoms such as bloating, gas, cramps, diarrhea, constipation and excess mucus production.

Allergies

Dairy allergies are one of the most common found in children and they are on the rise. Allergies begins in the digestive tract, specifically our small intestine, which allows some things through and keeps other things out. It is known as a semi-permeable membrane because of this selective quality.

The small intestine is designed to control what goes in, but when the intestinal lining becomes damaged, this protective barrier is compromised and can lead to leaky gut and allergies. When a baby is born, their gut is naturally leaky. This is actually a good thing. It allows for all of the beneficial components of breast milk to be easily absorbed into the bloodstream to support optimal growth and development. As the infant gets older, their gut becomes less leaky, and eventually develops into a mature semi-permeable intestine. This process is called closure.

Before closure occurs, the infant is in a vulnerable state. If the infant is fed anything other than breast milk, those items have a greater ability to pass through their permeable intestines and into the blood stream, triggering the immune system.

As dairy proteins are smaller than the proteins found in breast milk, they easily pass through an infant’s permeable intestines and into the blood stream. These proteins are subsequently registered by the immune system as foe. As a response to these foreign proteins, the immune system amounts an attack. As a result, each time these foods are consumed, an inflammatory response ensues. This is how dairy can become a problem for so many children.

And it isn’t only children who suffer – dairy consumption can lead to leaky gut in adults and subsequent allergies and inflammation.

Osteoporosis

Many of us grew up being told to drink milk for strong bones; however, evidence shows that dairy consumption can negatively impact bone health.

Countries that consume the highest amount of dairy (mainly in North America) have a higher incidence of hip fractures(2).
An Italian study of women who consumed between 440 and 1,025 mg of calcium per day found a slightly increased number of hip fractures occurred with higher milk intakes(3).
A Swedish 20-year study that followed 61,433 women and 45,339 men discovered that higher milk intakes led to an increased risk of mortality in both sexes, and a higher incidence of fractures in the women(4).

Skin Issues

Dairy can aggravate a number of skin conditions, including acne(5), eczema and dermatitis(6).

Calcium, Bone Health and Dairy: A Big Myth

One of the main concerns regarding calcium is its importance when it comes to bone health. Yes, our bones are made up of mostly calcium. However, it is way too simplistic to think that just because they are made of mostly calcium we can eat more calcium to make them stronger. That’s similar to thinking that if you want to build a bigger shed, you need to get more two-by-fours. It still takes nails, tape measures, drills, tools and work to build that shed.

Likewise, the body requires multiple cofactors in order to assimilate the calcium into the bony matrix. These cofactors include:

Vitamin D
Vitamin K2
Magnesium
Zinc
Boron
Copper

Another issue is the bioavailability of calcium and how we are able to digest and absorb it. Poor stomach acid and Vitamin D deficiency can affect our ability to metabolize it, and a lack of exercise, caffeine and stress can all contribute to calcium loss.

Dairy-Free Sources of Calcium

Collards (1 cup boiled) 357 mg
Rhubarb (1 cup cooked) 348 mg
Sardines (3 oz.) 325 mg
Spinach (1 cup boiled) 291 mg
Turnip greens (1 cup boiled) 249mg
Black-eyed peas (1 cup cooled) 211 mg
Kale (1 cup boiled) 179 mg
Tahini (1 tbsp) 64 mg

Things to Think About

How much dairy do you consume?
What is your ethnic group? Are you at a high risk for lactose intolerance?
Have you ever eliminated it completely?
Did you know that there are many non-dairy sources of calcium?
Did you know that there are many dairy alternatives?

Functional Reset Goals

Do a “dairy detox”. Remove all sources of dairy from your kitchen.
Stock with dairy-free alternatives.
Make a nut or seed milk using the nut/seed of your choice.
Eliminate dairy for 1 month 100%. If you slip up, or eat it by mistake, begin the month over.

References:

1. Szilagyi, Andrew. “Adult Lactose Digestion Status and Effects on Disease.” Canadian Journal of Gastroenterology and Hepatology, vol. 29, no. 3, Apr. 2015, pp. 149–156., doi:10.1155/2015/904686.

2. Hegsted DM. Calcium and Osteoporosis. Adv Nutr Res 1994;(9);119-28.

3. Tavani A, et al. Calcium, Dairy products, and the Risk of Hip Fracture in Women in Northern Italy. Epidemiology (Italy) 1995; 6(5);554-7.

4. Michaelsson, K., et al. “Milk Intake and Risk of Mortality and Fractures in Women and Men: Cohort Studies.” Bmj, vol. 349, no. oct27 1, 28 Oct. 2014, doi:10.1136/bmj.g6015.

5. Melnik, Bodo C. “Evidence for Acne-Promoting Effects of Milk and Other Insulinotropic Dairy Products.” Milk and Milk Products in Human Nutrition NestlÃ© Nutrition Institute Workshop Series: Pediatric Program, vol. 67, Feb. 2011, pp. 131–145., doi:10.1159/000325580.

6. Katta, Rajani, and Megan Schlichte. “Diet and Dermatitis.” J Clin Aesthet Dermatol., vol. 7, no. 3, Mar. 2014, pp. 30–36.

Reading: Modern Dairy vs. Ancient Dairy

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