Sensitive to Dairy? Read This
By: Sammi Haber Brondo | NYC Dietitian
This blog post is sponsored by a2 Milk®. All thoughts and opinions are my own.
I’ve always found the topic of dairy in general to be super interesting. As one of my favorite food groups (hello yogurt, ice cream and cheese!) and also one of the most misunderstood ones, there’s a lot to unpack.
Why does it happen?
You already know that I believe all foods fit, unless you have a medical reason to avoid certain foods. Dairy foods are one of those foods that many people believe they can’t tolerate. But honestly? Many people actually have trouble tolerating dairy. Or, more specifically, many people can’t tolerate milk.
Milk contains lactose, a type of sugar. We have one enzyme that breaks down lactose, called lactase. As we get older, we naturally lose lactase. Plus, lactase acts as a “use it or lose it” enzyme, meaning, the less dairy we eat and lactase we use, the more we’ll lose too.
While foods like Greek yogurt contain probiotics that can help with digestion and foods like cheese don’t contain as much lactose as other dairy foods, fluid milk contains the most highly concentrated lactose of all dairy products, and therefore, is the hardest for most people to tolerate.
What can you do about it?
I’m a big fan of milk. It’s a good source of calcium – a beneficial mineral – and protein. It also contains vitamin D – a vitamin that’s only in a small handful of foods. Plus, it’s super versatile and pairs well with so many different foods.
But, of course, if you are allergic to milk or have a diagnosis of lactose intolerance, then I don’t recommend it. This topic comes up with my private practice clients all the time, so luckily, I’ve found plenty of workarounds so that you still can enjoy milk – without the discomfort.
Enter a2 Milk®. I know I’m a dietitian science nerd, but I really think you’ll find the science here so interesting too!
Milk typically contains both the A1 and A2 proteins. a2 Milk® comes from cows that naturally produce only the A2 protein. The A2 protein is easier on digestion and can help some people avoid discomfort. In fact, a study from Purdue University found that people who usually experience discomfort after drinking regular milk were able to significantly reduce their symptoms when drinking milk that only contained the A2 protein.
What I love about a2 Milk® – aside from its nutrition and digestion benefits – is that it’s still 100% real dairy milk from local US farms. Nothing has been altered in the milk so that it only contains the A2 protein – it comes from cows that naturally produce only the A2 protein.
How to use it
Honestly, I find that milk products come up a lot – both in my work as a dietitian and even in my everyday life. I put milk in my coffee. I use it in my smoothies. And I make a ton of recipes with it.
Having a milk that’s easier to digest – like a2 Milk® – but that still gives you the amazing nutrients that regular milk does – like protein, calcium and vitamin D – is such a game changer.
Try using a2 Milk® in your morning coffee. The whole milk in coffee is so delicious and creamy – you won’t even need any sweetener! I also love using it as the liquid base for smoothies. It’s an easy and delicious way to add protein to your smoothie.
And, we can’t forget a bowl of cereal (or if you’re like me – always best eaten in a mug!). It’s truly one of the best breakfasts or snacks there is. While regular milk with cereal might upset your stomach, and nondairy milk doesn’t offer much protein to help with fullness, a2 Milk® is the perfect pairing. Add it to a bowl with some high fiber cereal, and you’ve got a simple and satisfying breakfast or snack ready in no time.
Lastly, a2 Milk® is an ideal replacement for any recipe that calls for milk. Try it in baked goods or even homemade ice cream. You get to keep all the benefits of regular milk with fewer unwanted side effects.
Trust me, I know that having to cut entire food groups out of your diet is no fun. It can feel aggressive and pretty restrictive – especially if you don’t need to.
If milk – or dairy in general – causes stomach upset and you miss it, a2 Milk® is a perfect option. With a2 Milk®, you can reintroduce milk into meals, recipes and your diet without having to worry about physically not feeling well or the mental repercussions of cutting out an entire food group. Not to sound totally cheesy here, but if you’ve cut out milk from your diet, all foods can fit again with a2 Milk®.
Ready to buy some? Use this store locator to see where you can buy a2 Milk® near you.
Want tips on creating an easy, sustainable healthy relationship with food? Check out my membership program, All Foods Fit, with 12 thorough lessons to teach easy ways to create a healthy relationship with food. Or, check out my e-book, 7 Days to Make All Foods Fit, to learn a step by step guide to create a healthier relationship with food in just 7 days.
