Dairy intolerance can present with a wide range of uncomfortable symptoms. Dairy intolerance should not be confused with a true allergy to dairy products. For most people who experience dairy intolerance, consuming certain dairy foods may be unpleasant, while for those with a true dairy allergy, exposure can result in serious reactions that may be life-threatening.[1] Commonly reported symptoms associated with dairy intolerance include digestive discomfort (such as nausea, stomach discomfort, gas, bloating, and bowel changes) and upper respiratory or sinus-related discomfort (such as congestion, sinus pressure, headaches related to congestion, or sore throat).
The most common culprits
Dairy intolerance is often associated with foods that contain significant amounts of milk solids. Milk solids contain milk proteins and milk sugars. Casein, the predominant protein in milk, and lactose, a milk sugar, are two components that are commonly associated with intolerance reactions. In general, the liquid portion of milk (whey and butterfat) is less commonly associated with intolerance, although trace amounts of milk solids that remain in these components may still contribute to symptoms in sensitive individuals. Commercial cow’s milk contains notable amounts of milk proteins and lactose and is therefore commonly reported as problematic for those who are lactose intolerant.
Many people who experience dairy intolerance choose to avoid dairy products altogether. While this approach may reduce discomfort, it can also limit intake of nutrients commonly found in dairy foods.
The problems with lactose (and some options to consider)
One of the most common forms of dairy intolerance involves difficulty digesting lactose, the primary sugar found in milk. Lactase is the enzyme responsible for breaking down lactose during digestion. Lactase is produced by certain cells lining the digestive tract; however, some individuals produce insufficient amounts of this enzyme. This can be influenced by genetic factors or by changes in the digestive tract over time.
It is estimated that a large percentage of the global population has some degree of lactose intolerance. Some individuals report better tolerance when consuming less processed dairy products, in particular fermented dairy foods, such as certain cheeses or cultured products which naturally contain lower levels of lactose. Fermented dairy products typically contain live bacterial cultures that assist with lactose breakdown.[2] Pasteurization reduces naturally occurring bacteria,[3] although some pasteurized dairy products have live cultures added back. Products labeled as containing “live cultures” may be better tolerated by some individuals.
Dairy products sourced from pasture-raised animals are often valued for their nutritional profile and traditional production methods. Whole-milk dairy products can provide protein, vitamins, minerals, and naturally occurring bacteria, depending on how they are processed.
If you are sensitive to milk proteins…
Individuals who are sensitive to milk proteins may prefer dairy products that contain minimal milk solids. Casein is the primary milk protein associated with both intolerance symptoms and allergic reactions. Some research has explored dietary proteins, including casein and gluten, in relation to certain behavioral or developmental conditions; however, responses to these proteins can vary widely between individuals.[4][5]
Other dairy options some people choose
- Whey – Whey is the liquid portion of milk. When properly separated and filtered, whey contains minimal amounts of casein. Some individuals who avoid other dairy products report better tolerance with whey. Whey contains protein, minerals, and some vitamins. If unpasteurized or minimally processed, certain water-soluble vitamins and naturally occurring bacteria may remain.
- Butter – Butter is composed primarily of butterfat, with most milk proteins removed during processing. Some individuals who avoid milk or cheese report that butter is easier to tolerate. Cultured butter may also contain beneficial bacterial cultures.
- Ghee – Ghee is clarified butter in which nearly all milk solids have been removed. Because of this, it is often reported as one of the dairy products least likely to cause intolerance symptoms. Very pure ghee may contain some trace amounts of lactose or casein, but many individuals find it very well tolerated.
Butter and ghee sourced from pasture-raised cows provide dietary fats and naturally occurring fat-soluble vitamins such as vitamins A, D, E, and K2, as well as fatty acids including conjugated linoleic acid (CLA) and omega-3 and omega-6 fatty acids.[6] Seasonal and feeding differences can influence the nutrient composition of dairy fats.
Summary
Dairy intolerance is different from a true dairy allergy. For many individuals, dairy intolerance results in discomfort rather than dangerous reactions. Symptoms commonly reported include digestive discomfort and other non-specific reactions after consuming certain dairy products. Milk solids containing lactose and casein are often associated with these reactions.
Rather than avoiding all dairy products, individuals may want to explore different types of dairy products or preparation methods to determine what they tolerate best. Fermented or cultured dairy products may be better tolerated by those sensitive to lactose, while butter and ghee may be options for those sensitive to milk proteins.
Dairy products can contribute valuable nutrients to the diet, and thoughtful selection may allow some individuals to enjoy dairy while minimizing discomfort.
References
1) http://www.mayoclinic.com/health/food-allergy/AN00179
2) http://www.dairycouncilofca.org/pdfs/probiotics.pdf
3) http://www.healthfullivingsf.com/recipes/insights/raw_dairy.php
4) http://web.archive.org/web/20021009215122/www.autism-diet.com/research.html
5) http://www.peds.ufl.edu/divisions/genetics/programs/autism_card/casein.htm
6) http://www.eatwild.com/articles/superhealthy.html
Disclaimer
This article is for educational and informational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease. Individual responses to foods vary. Consult a qualified healthcare professional regarding food sensitivities, allergies, or dietary concerns.
