Does your stomach ache every time you add milk to your favorite cereal? You’re not alone. About 30 million American adults have some degree of lactose intolerance by age 20.
Lactose is a form of sugar found in dairy products like milk. Your body requires lactase to digest lactose. If your body doesn’t make enough lactase, you’re likely lactose-intolerant.
Instead of living with digestive issues, consider going dairy-free this year. On the fence? Here are nine benefits of a lactose-free diet to consider first.
After reading this guide, you can determine if switching to lactose-free food options is right for you.
Read on to learn more!
1. Clearer Skin
There are many different reasons you might find yourself struggling with acne, including environmental factors and your diet. Not many people realize that dairy is a common cause of breakouts as well.
Living a dairy-free lifestyle might help minimize your breakouts. Make the switch and see if your acne clears up.
The hormones found in dairy can contribute to an increased prevalence of acne. This is especially true for women who experience hormone fluctuations during their cycles.
Dairy products also contain sugar, which can further contribute to acne breakouts.
Though dairy likely isn’t the only reason for your breakouts, your skin might look clearer as you switch to a dairy-free diet.
Consider trying the elimination diet. Remove dairy from your routine and see how it affects your body. If your acne clears up a little, you’ll know dairy was contributing to the problem.
2. Lose Weight
Living a dairy-free lifestyle might help you lose weight.
Many dairy products are high in sugar and saturated fat. These foods include flavored yogurts, cheese, and ice cream. Consuming too much sugar could increase your risk of obesity and metabolic syndrome.
It’s also important to limit your daily saturated fat intake. Otherwise, saturated fat can increase inflammation throughout the body. Excessive inflammation can increase your risk of chronic health conditions.
With a lactose-free lifestyle, you could experience weight loss as you reduce your saturated fat and sugar intake.
3. Improve Digestion
More people are switching to lactose-free food options. In fact, nearly 50% of Americans plan to drink plant-based milk regularly. Making the switch could help improve any digestive issues you’re experiencing.
If you’re lactose intolerant, you might experience gastrointestinal problems like an upset stomach, gas, or bloating. This occurs if your body is unable to digest lactose (the sugar in cow’s milk). Remember, it’s likely your body lacks the enzyme necessary for this process.
When someone is is lactose intolerant consumes lactose, their intestines can’t assimilate it properly. They could experience gas, bloating, and other GI issues as a result.
If you experience problems after consuming dairy, remove it from your diet and see if avoiding lactose makes a difference.
Switching to lactose-free food options might give you the opportunity to consume healthier foods, too.
You can try new foods that have calcium and other essential vitamins and minerals. Eating more foods that nourish you can benefit your overall health.
For example, you can try dark leafy vegetables like kale to get your daily dose of calcium. Try tofu, sardines, broccoli, and oranges, too.
4. Minimize Exposure
Switching to dairy-free food options could also reduce your exposure to hormones and antibiotics.
Many conventional dairy products consume small amounts of antibiotics used to keep cows infection-free. The hormones involved ensure cows produce enough milk as well.
Cows receive antibiotics as a preventative measure to ensure the entire herd remains healthy. Unfortunately, antibiotic-resistant bacteria can develop and make their way into our foods.
Recombinant bovine growth hormone (rGBH) is commonly used to increase milk production in cows.
If you’re not interested in having antibiotics and hormones in your foods, switch to a dairy-free diet instead.
5. Balance Hormones
Stepping away from dairy could help balance your hormones as well.
Many dairy products contain hormones like estrogen. Usually, they’re in such small amounts that they’re not absorbed by the body. However, the presence of the growth hormone IGF-1 could increase your risk of cancer.
Dairy products that are high in sugar can cause insulin fluctuations, too. Insulin is a hormone that controls your blood sugar. Your risk of insulin resistance (a precursor to type 2 diabetes) can increase if you’re consuming too much dairy.
6. Reduce Inflammation
If you have an allergy or sensitivity to milk, it’s likely you’re experiencing inflammation in the gut or throughout your body. Switching to modified milk ingredients might help.
Your body will attack casein, the protein found within dairy productions, to trigger your immune system. This causes inflammation to occur.
Instead, keep your gut healthy to avoid chronic inflammation. Consider trying lactose-free food options like yogurt and kefir. Switching to alternative foods that are full of probiotics can keep your gut healthy.
7. Better Bone Health
Though calcium is essential for bone health, you don’t need to get calcium from dairy sources.
There are other vitamins and minerals that contribute to healthier bones, minimizing your risk of osteoporosis. For example, you can consume foods that are high in vitamin D and K. Regular physical activity with weight-bearing exercise can help, too.
Removing dairy from your diet can give you more room for these calcium-friendly foods.
8. Reduced Environmental Impact
Dairy production contributes to climate change and the emission of greenhouse gasses. Methane released from the cow’s digestive systems also produces greenhouse gasses.
Meanwhile, manure produced through cow elimination products releases nitrous oxide. Nitrous oxide is a climate-warming pollutant. It’s even more powerful than carbon dioxide.
If you want to minimize your carbon footprint, move away from lactose. Instead, switch to environmentally friendly, dairy-free food options.
9. Minimize Brain Fog
Too much dairy can also cause brain fog, depression, and anxiety, especially if your body has an inflammatory response to lactose. Switching to lactose-free food options could help you avoid brain fog.
Later, Lactose: 9 Amazing Benefits of a Dairy-Free Lifestyle
You are what you eat! Instead of letting lactose have a negative impact on your health, consider switching to a dairy-free lifestyle. You can experience these amazing health benefits and live a happier life.
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